Workout for Beginners
June 11, 2026
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Before we get into the cues, a quick setup note: I would always recommend practising the deadlift movement with kettlebells first before moving to a barbell, which will inevitably be heavier. It is also worth experimenting with different bars — straight barbell, trap bar — and different stances, including conventional, sumo and semi-sumo, to find the bar and foot position that works best for your body.
Before you pull, create tension in the barbell by pushing your feet into the floor and pulling up slightly — not enough to lift the bar, but enough to remove the tiny gap between the bar and the plates. This creates full-body tension before the bar breaks the floor. Lifting without doing this leads to a jerky start, puts stress on your lower back, and reduces how much force you can produce. Think of it as loading a spring before releasing it.
Rather than thinking about pulling the bar up, think about pushing the ground down with your feet. This cue naturally engages your legs and glutes more effectively in the early part of the lift. Many people deadlift with too much lower back dominance because they are thinking about the bar rather than the floor. The "push the floor away" cue shifts the emphasis and immediately improves mechanics for most people.
Before and during the lift, think about making your chest as tall as possible — as if you are about to have your photo taken. This cue encourages a neutral spine, prevents the upper back from rounding, and keeps your lats engaged throughout the pull. A rounded upper back under load is one of the most common causes of injury in the deadlift, and this simple cue addresses it almost immediately.
Deadlifting is one of the most effective exercises you can do. A little technique investment at the start pays off for years.
Take the slack out, push the floor away, proud chest. Practise these cues at a light weight until they become automatic, then gradually build. If you would like hands-on technique coaching, speak to one of the Hello Fit personal trainers — deadlift form is one of the most common things we help members with.
Sarah is a certified personal trainer at Hello Fit in Lytham St Annes, specialising in strength training and technique coaching for members at all levels.