When it comes to building raw, functional strength, few lifts stand as powerful—or as foundational—as the deadlift. It’s the movement that teaches us how to pick things up safely and efficiently, both inside the gym and in everyday life.

As we kick off our Finish Strong: December Barbell Series, we’re starting with the deadlift because it’s the cornerstone of posterior chain development and one of the most transferable movements in all of CrossFit.

Let’s break down proper form, common mistakes, and simple tips to help you pull stronger, safer, and more confidently.

Why the Deadlift Matters in CrossFit

The deadlift is more than a strength test—it’s a movement that carries over to nearly every aspect of fitness:

• Builds total-body strength, especially in the hamstrings, glutes, lower back, and grip
• Supports Olympic lifts, like the clean and snatch, by teaching powerful hip extension
• Improves posture and reinforces healthy spinal mechanics
• Boosts everyday life performance, like picking up kids, groceries, or heavy objects
• Enhances WOD performance by developing power and stamina

A strong deadlift creates a stronger athlete. Period.

Conventional Deadlift: Step-by-Step Form Guide

1. Setup

• Feet hip-width apart
• Bar over midfoot
• Hands gripping just outside the legs
• Shoulders slightly in front of the bar
• Back flat and core braced

Think:
"Feet rooted. Lats tight. Hips back. Chest proud."

2. The Pull

• Press through the floor as if leg pressing the ground
• Keep the bar close—dragging along the shins
• Hips and shoulders rise together (no stripping the bar early)
• Maintain a neutral spine throughout

This part is all about leverage and tension—not speed.

3. The Lockout

• Stand tall with hips fully extended
• Glutes squeezed at the top
• Shoulders down and back (not shrugged)

Avoid leaning back or hyperextending the spine.

Common Mistakes (And How to Fix Them)

❌ Rounded Back

Usually caused by:
– Setting up too far from the bar
– Not bracing the core
– Lats not engaged
Fix: Pull the bar in toward the shins, squeeze the lats like you're pinching your armpits, and brace like you’re preparing for a punch.

❌ Hips Shooting Up First

This causes your back to do all the work.
Fix: Push through your feet and keep hips + shoulders rising at the same pace.

❌ Pulling With the Back Instead of Driving With the Legs

Fix: Think "push the floor away" instead of "lift the bar up."

❌ Leaning Back at the Top

Common with newer lifters.
Fix: Stand tall. No need to overextend.

Grip Tips for Better Pulls

Grip strength is often the limiting factor, not your legs or back.

Try these:

✔ Double Overhand Grip

Best for warm-ups, learning mechanics, and building grip strength.

✔ Mixed Grip

One hand over, one hand under — great for heavier lifts. Just alternate sides between sets.

✔ Hook Grip

Stronger than it feels. Great for CrossFit athletes who want long-term pulling power.

Protecting Your Back Through Proper Bracing

A safe deadlift starts with trunk stability.

Try this:

• Take a deep 360° breath (expanding belly + sides + low back).
• Tighten your core as if preparing for impact.
• Lock in your lats by pulling your shoulder blades slightly down and in.

Strong brace = strong lift.

Hip Engagement: The Magic of the Deadlift

The deadlift is not a back lift.
It’s a hip-driven movement.

To feel this correctly:

• Push the hips back on the setup.
• Drive the hips forward on the way up.
• Finish tall with glutes engaged—not your lower back.

When the hips do their job, everything else becomes smoother, stronger, and safer.

Final Thought: Build Your Foundation, Finish Strong

The deadlift sets the stage for every other barbell movement in this month’s series.
Master the setup.
Own the mechanics.
Honor the bracing.
And you’ll feel the benefits in every WOD, every lift, and every part of your fitness journey.

Stay tuned for Blog Post #2 this week:
“Romanian Deadlift: Strengthening the Posterior Chain.”

Let’s finish the year stronger than we started—one rep at a time.
Finish Strong.

‍