Barbell Deadlift
Hinge, barbell, glutes and hamstrings
The deadlift lifts a loaded bar from the floor until you stand tall, with the hips and legs doing the work and the back held firm. It trains the glutes and hamstrings, with the quadriceps, lower back, upper back and grip all helping. It suits anyone who wants a strong pull from the floor and can already hinge at the hips with a flat back.
Setting up
- Stand with the feet about hip width apart and the bar over the middle of the foot, close to the shins.
- Hinge down and grip the bar just outside the legs, palms facing you.
- Bend the knees until the shins touch the bar, lift the chest and pull the slack out of the bar so it presses up into the plates without leaving the floor.
- Begin with a light bar you can pull with a flat back on every rep.
How to do a barbell deadlift
- Brace the belly and push the floor away with the legs.
- Keep the bar sliding up close to the shins and thighs.
- Once the bar passes the knees, drive the hips forward until you stand tall.
- Finish with the hips under the shoulders, without leaning back.
- Lower the bar the way it came up: hips back first, knees bending once the bar passes them, and set it down under control.
Breathing. Breathe in and brace at the bottom before each pull, and breathe out once you are standing tall.
Muscles worked
- Mainly
- Glutes and hamstrings
- Also
- Lower back, quadriceps, traps and forearms
Common mistakes
- Rounding the back to reach the bar. It moves the load from the hips to the spine, so set the hips higher or raise the bar on blocks until you reach it with a flat back.
- Letting the bar drift away from the legs. Every inch away from the legs makes it heavier for the back, so keep the bar touching the legs all the way and the shoulders over it.
- Hips rising before the bar leaves the floor. Then the back lifts alone while the legs straighten, so push the floor away and let the chest and hips rise together.
- Leaning back at the top instead of standing tall. It squeezes the lower back for nothing, so finish standing straight with the glutes tight and the bar against the thighs.
Guide
Guide
Guide
Guide
