Barbell Deadlift
Standard barbell gripped just outside the legs
- Level
- Intermediate
- Equipment
- Barbell
- Movement
- Deadlift · Standing
- Tracks
- Weight & Reps
Works
Glutes Hamstrings Lower Back Back Calves Forearms Lats Quadriceps Rhomboids Traps
How to do it
- Stand with the barbell over the middle of your feet.
- Bend at the hips and knees to grip the bar just outside your legs.
- Flatten your back, lift your chest, and tighten your lats.
- Take a deep breath and brace your core before you pull.
- Drive through your feet to extend your hips and knees simultaneously.
- Lock out your hips at the top without leaning backward.
- Lower the bar by hinging at the hips until it touches the floor.
Common mistakes
- Rounding the lower back during the setup or pull.
- Jerking the bar off the floor instead of applying steady tension.
- Leaning too far back at the top of the movement.
- Allowing the bar to drift forward away from the body.
Safety
Maintain a neutral spine to prevent serious lower back injury under load.
Ensure the bar path stays close to the body to avoid shearing forces on the lumbar vertebrae.
Tips
- Drag the bar up along your shins and thighs.
- Think about pushing the floor away rather than pulling the bar up.
- Keep your arms straight like ropes throughout the entire lift.
- Take the slack out of the bar before initiating the pull.
Details
- Base movement
- Deadlift
- Arms
- Both
- Legs
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Shoulder-width
- Body position
- Standing
- Stance
- Shoulder-width
