The deadlift
This is a plain-English guide. The official IPF Technical Rules are the final word.
The deadlift tests your whole-body strength. You lift the bar from the floor until you are standing up straight.
How to do it
- Face the front. The bar is on the floor in front of your feet. Grip it with both hands, any grip you like.
- Lift the bar in one movement. There is no signal to start, you begin when you are ready. Once it leaves the floor it must not move down until you finish.
- Stand up straight, knees locked, shoulders back. If the bar settles a little as your shoulders come back, that is fine.
- Hold it still. When the referee lowers their arm and says "Down", lower the bar to the floor. Keep both hands on it, do not drop it.
Why a deadlift fails
- the bar moving downward before you reach the top
- not standing up straight with your shoulders back
- not locking your knees at the finish
- resting the bar on your thighs (if it just slides up without resting, you get the benefit of the doubt)
- moving your feet before the finish (rocking heel to toe is fine)
- lowering the bar before the "Down" signal
- letting go of the bar before it reaches the floor