How to Squat & Deadlift Safely

Squat & Deadlift Without Wrecking Your Back

A South Melbourne guide to building real strength (the old-school way)

If you’ve been waiting for a sign to start squatting and deadlifting properly, congratulations — the racks are commissioned, the stage is set, and your excuses have been escorted out of the building.

The squat and the deadlift are two of the best strength builders ever invented. But when people do them badly, they turn into a fast-track to cranky backs, sore hips, angry knees, and that “I tweaked something” limp.

At Body Matrix, we do it the old-school way: strong technique first. Then the load.

Why squats and deadlifts matter

• They build full-body strength: legs, glutes, back, core, grip

• They make daily life easier: lifting, carrying, moving with power

• They build confidence: the quiet kind that comes from capability

The “Spine-Smart” rules (the ones that prevent most injuries)

1) Brace first

Before the rep starts, take a big breath into your belly and ribs, and brace like someone’s about to bump into you.

This creates stability through your midsection so the force goes into the lift — not into your lower back.

Quick test: if your ribs flare and your belly collapses, you’ve lost the brace.

2) Control the bottom

Most form falls apart at the bottom:

• knees cave

• hips tuck or shift

• The back softens

• The rep turns into a bounce

Control the descent. Own the bottom. Then drive up hard.

3) Drive through the whole foot

Forget “heels only” or “toes only.” You want a stable tripod:

• big toe

• little toe

• heel

A stable foot means your knee tracks better, your hips stay aligned, and your back stops getting dragged into the party.

Squat setup basics (simple, effective)

• Set the rack height so you can unrack without standing on your toes

• Grip the bar, pull it into your upper back, and stay tight

• Step out, set your feet, brace

• Control down, drive up, repeat with intention

Common squat mistakes:

• rushing depth

• losing brace at the bottom

• knees collapsing inward

• turning every rep into a bounce

Deadlift setup basics (stop yanking it off the floor)

• Bar over mid-foot

• Hips set so your back stays neutral

• Brace hard, pull the slack out of the bar

• Push the floor away, stand tall

• Lower with control — don’t drop it like it insulted your mother

Common deadlift mistakes:

• rounding the lower back

• starting with hips too low and shooting up

• “jerking” the bar off the floor

• letting the bar drift away from the legs

Want faster progress (and fewer niggles)?

PT with Chief

If you want your setup dialled quickly and a program built around your body and your schedule, book a PT session. You’ll progress faster and lift safer.

Pam’s Prehab

If you’ve got old injuries, tight hips, cranky knees, or shoulders that click, Pam’s Prehab keeps you training consistently — without pain running the show.

Final word

Squats and deadlifts aren’t dangerous. Guessing is dangerous.
Brace first. Control the bottom. Own the foot. Get coached if you need it.

If you’re ready: come in, say hi, and we’ll get you lifting properly.

Body Matrix Gym — South Melbourne
Book PT with Chief or Pam’s Prehab in-gym or via message.