How to Find the Perfect Deadlift Setup
Deadlifting is a deceptively complex lift. Many people learn from a friend, coach, or trainer — but what works for them may not work for your unique body. That’s because no two bodies are the same.
Long torso and short legs? Short torso and long legs? Narrow pelvis? Wide rib cage? Each of these anatomical differences changes your optimal setup. What feels strong and safe for one person might feel awkward — or even unsafe — for another.
If you want a deadlift setup that works for your body, not someone else’s, here’s a step-by-step checklist from the Moment PTP team to find your perfect form and maximize your barbell training results.
1. Test Your Hip Flexion
Before you even touch the bar, check your range of motion — a key step for safe and effective deadlift technique.
How to do it:
Lie on your back with your legs straight.
Bring one knee toward your chest.
Two things should happen for ideal hip flexion:
Your glutes (the back of your hip) lengthen comfortably.
Your rib cage drops down and back, instead of flaring upward.
If you feel pinching or can’t bring your knee close without compensating, your stance may need adjusting. Many lifters feel more natural with feet slightly wider and toes turned out.
2. Cue Long Arms
Your arms are simple levers — but they can dramatically affect your pull during barbell lifts.
How to do it:
From your stance, actively reach for the bar.
Shrug your shoulders up as far as possible, then let them pack down and back.
This shoulder position stabilizes your upper body, protects your elbows, and sets your arms in a straight line. Keep your elbows straight — bending them loads the joint instead of the bar.
3. Hips Back First, Then Knees
Beginners often get “too squatty,” dropping hips before hinging, which limits leverage and risks lower-back strain.
Instead:
Start at the top.
Push your hips back without bending your knees too much.
Once your hips reach the limit, let your knees bend to meet the bar.
This sequence ensures proper hip hinge mechanics, giving you more power and safety during deadlift-focused barbell training sessions.
4. Wedge Yourself into the Bar
Think of this as creating full-body tension before lifting.
How to do it:
Drop your hips slightly.
Lift your chest proud.
Feel that subtle lean back? That’s your “wedge.”
The wedge engages your entire posterior chain — glutes, hamstrings, and lats — so the bar feels lighter before it even leaves the floor. This technique is a staple in expert deadlift coaching and physical therapy programs.
5. Push Through the Midfoot
The midfoot is your anchor. Too much weight on the toes sends your body forward, forcing you to overextend your spine.
Instead:
Drive through the middle of your foot.
Stand tall, finishing with your glutes at the top.
Avoid leaning back — let your hips, not your spine, do the work.
Think leg press, not a backward pull. Focusing on midfoot drive is a small tweak that has a big impact on safe, pain-free lifting.
Key Takeaway: It’s Not the Weight, It’s the Form
Lifting heavy isn’t bad for your back — poor technique is. A properly set-up barbell is one of the safest and most effective tools for building strength, stability, and resilience, especially when guided by expert physical therapy principles.
If you’ve struggled to return to barbell training after injury, pain, or movement limitations, the Moment PTP team can help. We guide lifters safely and confidently back to training with individualized setups, one-on-one coaching, and proven barbell training techniques.
Book a free consultation today and find out if we’re the right fit for your goals.