Skip to main content
The Globe and Mail
Support Quality Journalism.
The Globe and Mail
First Access to Latest
Investment News
Collection of curated
e-books and guides
Inform your decisions via
Globe Investor Tools
Just$1.99
per week
for first 24 weeks

Enjoy unlimited digital access
Cancel Anytime
Enjoy Unlimited Digital Access
Get full access to globeandmail.com
Just $1.99per week for the first 24weeks
Just $1.99per week for the first 24weeks
var select={root:".js-sub-pencil",control:".js-sub-pencil-control",open:"o-sub-pencil--open",closed:"o-sub-pencil--closed"},dom={},allowExpand=!0;function pencilInit(o){var e=arguments.length>1&&void 0!==arguments[1]&&arguments[1];select.root=o,dom.root=document.querySelector(select.root),dom.root&&(dom.control=document.querySelector(select.control),dom.control.addEventListener("click",onToggleClicked),setPanelState(e),window.addEventListener("scroll",onWindowScroll),dom.root.removeAttribute("hidden"))}function isPanelOpen(){return dom.root.classList.contains(select.open)}function setPanelState(o){dom.root.classList[o?"add":"remove"](select.open),dom.root.classList[o?"remove":"add"](select.closed),dom.control.setAttribute("aria-expanded",o)}function onToggleClicked(){var l=!isPanelOpen();setPanelState(l)}function onWindowScroll(){window.requestAnimationFrame(function() {var l=isPanelOpen(),n=0===(document.body.scrollTop||document.documentElement.scrollTop);n||l||!allowExpand?n&&l&&(allowExpand=!0,setPanelState(!1)):(allowExpand=!1,setPanelState(!0))});}pencilInit(".js-sub-pencil",!1); // via darwin-bg var slideIndex = 0; carousel(); function carousel() { var i; var x = document.getElementsByClassName("subs_valueprop"); for (i = 0; i < x.length; i++) { x[i].style.display = "none"; } slideIndex++; if (slideIndex> x.length) { slideIndex = 1; } x[slideIndex - 1].style.display = "block"; setTimeout(carousel, 2500); } //

The Question

One of my workout staples is the deadlift. Can you give me a few tips on form? For example, should the weight touch the floor?

The Answer

Story continues below advertisement

Their are two basic types of deadlifts. In one, your knees bend as you perform the exercise. In the second, your knee angle stays the same throughout. Both work the muscles of the posterior chain (hamstring, glutes and lower back).

Within each type, many variations exists: You can adjust stance, weight and grip. In all variations, your range of motion should always be determined by your ability to maintain proper form. Before you lift any significant weight, you must ensure you've mastered proper form. You can hurt your back performing the deadlift incorrectly.

Standard Deadlift: Stand, feet shoulder width apart, barbell in front of you. Bend your knees and grab the bar at a width slightly greater than your knees. Look forward and keep your back straight as you use your legs, pelvis and core to stand up and lift the bar toward your knees. To finish, use your leg muscles and lower the bar back down in a controlled manner.

Modified Romanian Deadlift: Stand, feet parallel and hip distance apart. Hold dumbbells in front of your thighs. Bend your knees slightly. Keeping your knee angle constant, hinge at your hips to bring the weight toward the floor. Lower the weight as far as you can while maintaining a neutral spine – don't let your back round. Use your hamstrings, glutes and lower back to return to your starting position.

If you can't complete the exercise in good form, modify the exercise so it fits your current fitness abilities. This will probably involve decreasing the weight and/or working on your flexibility.

Trainer's Tip

A great way to improve your range of motion and perfect form for the standard deadlift is to practise the exercise using only a dowel rod.

Story continues below advertisement

Send certified personal trainer Kathleen Trotter your questions at trainer@globeandmail.com. She will answer select questions, which could appear in the Globe and Mail and/or on The Globe and Mail website. Your name will not be published if your question is chosen.



Read more Q&As from Kathleen Trotter



Click here to see Q&As from all of our health experts.

Report an error Editorial code of conduct
Due to technical reasons, we have temporarily removed commenting from our articles. We hope to have this fixed soon. Thank you for your patience. If you are looking to give feedback on our new site, please send it along to feedback@globeandmail.com. If you want to write a letter to the editor, please forward to letters@globeandmail.com.

Welcome to The Globe and Mail’s comment community. This is a space where subscribers can engage with each other and Globe staff. Non-subscribers can read and sort comments but will not be able to engage with them in any way. Click here to subscribe.

If you would like to write a letter to the editor, please forward it to letters@globeandmail.com. Readers can also interact with The Globe on Facebook and Twitter .

Welcome to The Globe and Mail’s comment community. This is a space where subscribers can engage with each other and Globe staff. Non-subscribers can read and sort comments but will not be able to engage with them in any way. Click here to subscribe.

If you would like to write a letter to the editor, please forward it to letters@globeandmail.com. Readers can also interact with The Globe on Facebook and Twitter .

Welcome to The Globe and Mail’s comment community. This is a space where subscribers can engage with each other and Globe staff.

We aim to create a safe and valuable space for discussion and debate. That means:

  • Treat others as you wish to be treated
  • Criticize ideas, not people
  • Stay on topic
  • Avoid the use of toxic and offensive language
  • Flag bad behaviour

If you do not see your comment posted immediately, it is being reviewed by the moderation team and may appear shortly, generally within an hour.

We aim to have all comments reviewed in a timely manner.

Comments that violate our community guidelines will not be posted.

UPDATED: Read our community guidelines here

Discussion loading ...

To view this site properly, enable cookies in your browser. Read our privacy policy to learn more.
How to enable cookies