50: How to Deadlift and Feel Confident With Your Lifts
Mastering the Deadlift: Confidence in Every Lift
When it comes to strength training, the deadlift is often considered the king of lifts — a move that tests not only your physical strength but your mental game as well.
Yet, for many, the deadlift can feel intimidating. The fear of injury, the uncertainty around form, and the pressure to lift heavy can make even the most determined lifter second-guess themselves.
In this episode, the focus is on how to approach deadlifting with confidence, mastering your form, and, most importantly, building the mental strength to crush your lifts. This episode is a game-changer for anyone who’s ever felt hesitant to deadlift or doubted their ability to lift with power and precision.
Here’s a breakdown of the key takeaways, so you can deadlift with the confidence you deserve.
The Power of the Deadlift
First things first: why deadlifts? The episode starts by addressing the immense value of the deadlift for anyone serious about building full-body strength. It’s not just about pulling heavy weights — it’s about activating muscles from head to toe, improving posture, and building that strong foundation for all other lifts.
Deadlifts work your posterior chain (the muscles along the back of your body), and that’s essential for improving your overall strength. From your glutes and hamstrings to your core and back, the deadlift is one of the most effective exercises to target these areas. Plus, it strengthens your grip, a skill that carries over to many other exercises and real-life tasks.
But beyond the physical benefits, the deadlift is a test of mental fortitude. You’re picking up a weight off the ground, and how you approach that challenge mentally can make all the difference in your performance.
Overcoming Deadlift Anxiety
For many lifters, anxiety about deadlifting comes from two main sources: fear of injury and uncertainty about form. The episode emphasizes that these concerns are totally normal, but they don’t have to hold you back.
Mastering the Basics of Form
First and foremost, perfecting your deadlift form is crucial. The episode walks through the critical points of a proper deadlift:
Hip Position: Your hips should be high enough to engage your glutes and hamstrings but low enough to maintain tension.
Grip: Choose a grip that feels secure — whether that’s overhand or mixed — but make sure you’re holding onto the bar firmly.
Feet and Posture: Keep your feet hip-width apart and your chest tall. Think about pushing through the floor with your feet to drive the movement, not just pulling with your back.
Taking the time to build a strong, solid foundation of form isn’t just about avoiding injury — it’s about ensuring you’re maximizing your potential to lift heavier and with more control.
Start Light and Build Up
The episode encourages lifters to start with a weight they can lift comfortably. This may mean using lighter weights at first to focus on getting your form right. Remember: lifting heavy isn’t about ego — it’s about progression. Start slow, master the technique, and add weight as your body becomes stronger and more confident in the movement.
Breathing and Bracing
Breathing properly while deadlifting is critical to maintaining core stability and preventing injury. The episode explains how to brace your core by taking a deep breath into your belly and holding that tension throughout the lift. This creates intra-abdominal pressure, which helps protect your spine and keeps the movement smooth and controlled.
Confidence Starts in the Mind
While technique is critical for a safe and effective deadlift, the mental side of lifting is often the most overlooked. Building confidence isn’t just about being able to lift more weight — it’s about knowing that you can approach the bar, take a deep breath, and execute the lift with precision.
The episode underscores the importance of mental preparation before each lift. Take a moment to ground yourself and visualize your success. Instead of thinking about the weight on the bar, focus on how the movement feels — on the muscles you’re working and the power you’re generating with each pull.
It’s easy to get lost in comparison or doubt, but the key to confidence lies in trust—trust in your form, your progress, and your ability to handle challenges.
Progression: From Beginner to Pro
One of the most empowering messages from the podcast is that strength training is a journey. Whether you’re just starting with deadlifts or you’ve been lifting for years, progression is about more than just lifting heavier. It’s about building consistency, learning from each session, and growing stronger both physically and mentally.
Here’s how to keep progressing with deadlifts:
Track Your Progress: Keep a training log to track how much weight you’re lifting, your form, and any adjustments you’ve made.
Focus on Weaknesses: If there’s an area of your form or technique that feels off, spend time addressing that. Fixing small issues now will pay off when the weight gets heavier.
Celebrate Small Wins: Every rep is a step forward. Celebrate those small victories because they’re building to bigger ones.
Ready to Lift with Confidence?
The key takeaway from this episode is clear: deadlifting doesn’t have to be intimidating. With proper form, mental preparation, and consistent progress, you can not only deadlift with confidence, you can dominate your lifts and grow stronger every day.
Your Turn: What’s one mental block you’ve had with deadlifts or any other lifts, and how did you work through it?
Let’s discuss in the comments below — I’d love to hear your journey and share some insights.
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