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Skill progressions

Learn to deadlift: hinge to bar workout

A practice session that takes you from the hip hinge to your first trap bar or barbell deadlift. Each step is slow and light on purpose: you're learning a position, not testing your strength. Move to the next step when the current one looks the same every rep, and skip the bar until the kettlebell deadlift is solid. With back pain, start with the plans in our back pain guide instead.

30 minBeginner9 movesA kettlebell · A dumbbell · Other / check instructionsBack · Abs · Glutes · Hamstrings · Quads · Forearms
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Cat-cow8 slow rounds
    Beginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Glute bridge12 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  3. Hip-hinge practice2 sets of 8
    Beginner · Glutes, Hamstrings, Back · 3D demoHands at your hip creases; push your hips back to tap a wall behind youHarder: Dumbbell Romanian deadlift

Lift from the floor

Rest 90 s

  1. Kettlebell deadlift3 sets of 5
    Beginner · Glutes, Hamstrings, Back · 3D demoThe bell between your feet. Set it down and reset your brace every repHarder: Dumbbell Romanian deadlift

The lowering

  1. Dumbbell Romanian deadlift3 sets of 8
    Intermediate · Hamstrings, Glutes, Back · 3D demo3 s down to about knee height, stopping before your back changes shapeEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift

The bar (when ready)

Rest 2 min

  1. Trap bar (hex bar) deadlift3 sets of 3
    Intermediate · Quads, Glutes, Hamstrings · 3D demoA light load. Stand in the middle, grip the handles and push the floor away; set it down each rep. No trap bar? Do a barbell deadlift with the bar over the middle of your feetEasier: Dumbbell Romanian deadliftHarder: Reverse band sumo deadlift

Carry

  1. Suitcase carry2 walks of 20 to 30 m each side
    Intermediate · Abs, Forearms, Back · 3D demoStand tall, without leaning towards the weightEasier: Farmer's carryHarder: Overhead carry (waiter's walk)

Cool-down (optional)

  1. Supine hamstring stretch with a strap30 s each leg
    Beginner · Hamstrings, Calves · 3D demoEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  2. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoHarder: Couch stretch

Tips

  • Set up the same way every rep: the bar over the middle of your feet, shins close, hips between your knees and shoulders, shoulders over or just in front of the bar.
  • A stalled or ugly rep: put it down. The deadlift needs no spotter.
  • Small changes in your back's shape under load are normal; a big change means the weight is too heavy for now.
  • Back pain? Start with the plans in our back pain guide, and stop for pain that travels down a leg.
  • Add weight, about 2.5 kg a session, only when every rep looks the same. Then use barbell strength workout B.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced8 movesA wall

Questions people ask

How long does the learn to deadlift: hinge to bar workout take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A kettlebell, A dumbbell, Other / check instructions. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.