Deadlift — CrossFit Technique Guide
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.
Muscles Worked
Equipment
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How to Do the Deadlift
Stand with feet hip-width apart, bar over mid-foot.
Hinge at the hips and grip the bar just outside the legs (double overhand or mixed grip).
Engage the lats (think "protect your armpits"), brace the core, and create full-body tension.
Drive the floor away — legs press down, hips rise and shoulders simultaneously.
Lock out by fully extending hips and knees, glutes squeezing at the top.
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.
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.
Hero WODs with Deadlift
Related Exercises
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