The squat is the only exercise that even comes close to deadlifting as a mass builder. If done correctly, the deadlift is very productive, but it is important that it is done correctly. You can use a lot of weight in this movement, which means there is the possibility of permanent injury if your technique does not work.

Here are 7 important tips for mastering the dead lift.

1. Put your back before each repetition you do
Most deadlift injuries are related to the lower back. The lower back is excellently exercised when performing a dead lift, simply by having to keep it straight during each lift. You can even have a slight arch in your back (a concave arch, not a convex one) to maintain the rigid position.

2. Lead with your head
By leading with your head and looking straight ahead or even slightly upward, you can accomplish two things;
First, it helps you keep your back straight.

Second, it helps prevent your knees from straightening too early. This helps keep the stress off the thighs, glutes, and hamstrings, which in turn takes stress off the lower back. To help you lead with your head, try focusing your eyes on a spot on the wall a little above head height.

3. Never allow your back to bend
This is vital, and is probably the way most back injuries occur. If your back is rounding out, then you are using too much weight. Increase the weight gradually. You can also strengthen your back by doing back extensions. If you suspect that your back is starting to round out, pull the bar. (Under control if you can).

4. Never rush reps
When you go up to heavier weights, there is a tendency to rush reps to finish the set. You must resist this temptation. When you start to rush, you won’t go low enough at the start of the next rep, which means you’re doing a dangerous form of stiff-leg deadlift.

One way to avoid this is to deadlift in the rest pause style. You do one rep, lower the bar, and stand up. Then get off and do the next rep. Then lower the bar and stand up. Then do the next repetition and so on. Your sets will take a little longer to do this way, but at least you are sure you are doing them correctly and the muscle building effect will be greater.

This also makes you tougher mentally by the time the weights get really heavy. If you were doing, say, two sets of 10 reps, try to think of each set as ten sets of one rep each.

5. Push in on your heels and squeeze the floor bar.
By pushing through your heels, you keep the weight off your knees. Try and imagine you are pushing your feet across the floor as you lift the bar. Feed the power through your heels and keep the movement as smooth as possible.

This is to help you avoid pulling the bar up, which could lead to injury.

6. Never move the deadlift if your back is fatigued.
You need your back to be absolutely cool before starting your deadlift session. It is a very demanding exercise. Take an extra day off if necessary. If you’re lifting later in the day, try to avoid any exercises that can tire your back and detract from your workout later on.

For this reason, consider making the deadlift the first exercise in your workout that day.

7. Don’t do the repeat “Do or Die”
It is not necessary to train the deadlift to failure, in fact, it can be dangerous to do so. If you feel that there is a possibility that you will not be able to do the next rep, don’t try it, it is an injury that is waiting to happen.

One way to ensure this never happens is to gradually gain weight. Yes, the deadlift is very hard work, but the bar should never surprise you with how heavy it is. Make small increases in weight and do not increase the weight unless you have performed the required number of repetitions in the previous workout.

Happy raising of the dead!