Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Barbell
Deadlift — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The deadlift is the foundational posterior chain movement in CrossFit and the highest load movement in most athletes' training. In CrossFit, deadlifts are performed from the floor, requiring the bar to touch down between reps (no bouncing in WODs). The CrossFit standard uses a conventional stance. Deadlifts appear in Hero WODs including DT (deadlift, hang power clean, push jerk — 5 rounds of 12-9-6). At 155/105 lb in DT, the challenge is cycling touch-and-go reps under fatigue while maintaining a neutral spine throughout.
Quick answer
Deadlift is best used when the workout goal matches its main demand: barbell capacity, clean mechanics, and scalable intensity.
Muscles Worked
HamstringsGlutesErector spinaeTrapsLatsForearms
Equipment
BarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Barbell WODs, skill practice, and athletes who can keep deadlift mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Reduce load, Romanian deadlifts (partial range), trap bar deadlift. |
How to Do the Deadlift
1
Stand with feet hip-width apart, bar over mid-foot.
2
Hinge at the hips and grip the bar just outside the legs (double overhand or mixed grip).
3
Engage the lats (think "protect your armpits"), brace the core, and create full-body tension.
4
Drive the floor away — legs press down, hips rise and shoulders simultaneously.
5
Lock out by fully extending hips and knees, glutes squeezing at the top.
6
Lower with control by hinging at the hips first, then bending the knees once the bar passes them.
Common Mistakes
✕
Bar drifting away from the body during the pull — keep the bar in contact with the legs throughout.
✕
Rounding the lower back — disengage and reset if spinal position is lost.
✕
Hyperextending (leaning back) at the top instead of neutral lockout.
✕
Jerking the bar off the floor rather than building tension first.
Coaching Tips
✓
For DT-style cycling, touch-and-go is much faster than resetting each rep — but only if spine position can be maintained.
✓
"Push the floor away" is a better cue than "pull the bar up" — it engages the legs and glutes more effectively.
Scaling Options
Easier / Beginner
Reduce load, Romanian deadlifts (partial range), trap bar deadlift.
Harder / Advanced
Increase load, deficit deadlifts, pausing deadlifts.
Related WODs
Use Deadlift in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
What is the deadlift weight in DT?
155 lb (70 kg) for men, 105 lb (47 kg) for women. This is the RX load across all three movements in DT (deadlift, hang power clean, push jerk). Scaling is typically 135/95 lb for intermediate athletes.
What is a good deadlift for a CrossFit athlete?
A practical benchmark by level — Beginner: 1× bodyweight (e.g. 70kg athlete pulling 70kg). Intermediate: 1.5× bodyweight. Advanced/RX: 2× bodyweight. Elite CrossFit athletes typically pull 2.5× or more. These thresholds matter because many WODs and Hero WODs use moderate percentages of your max — a higher max means prescribed weights feel lighter.
Should I use a mixed grip or double overhand for WOD deadlifts?
Double overhand for most WOD weights — it keeps your grip balanced and trains grip strength without the asymmetrical loading that a mixed grip creates. Switch to mixed or hook grip only when the load is heavy enough that your double overhand genuinely fails (typically 80%+ of max). For touch-and-go cycling in metcons like DT, double overhand is almost always the right call.
How do I protect my lower back during high-rep deadlifts?
Spinal position is the non-negotiable. If your lower back rounds under load, drop the weight — no rep count justifies losing a neutral spine. In practice: brace your core before every pull (not just the first rep), keep the bar close to your legs throughout, and set your back position at the bottom before you move. If form breaks, stop the set and reset.
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