BARBELL DEADLIFT
Full-Body Pull Strength
Primary Muscles
Exercise Description
Stand with feet hip-width apart, grip the barbell just outside knees. Keep back straight and chest up. Lift by driving through heels while extending hips and knees. Lower the bar with control.
How To Perform
Stand with feet hip-width apart with the bar over midfoot. Hinge at the hips and bend knees to grip the bar just outside your knees.
Set your back flat, raise the chest, and brace the core. Pull slack out of the bar.
Drive through the heels, keeping the bar close to your body as you extend knees and hips together.
Stand tall at lockout with glutes squeezed, ribs down, and shoulders over hips—do not overextend.
Lower the bar under control by hinging at the hips first, then bending the knees to return to the floor.
Reset and repeat, keeping the same tight start position for every rep.
Expert Tips
Prioritize a neutral spine - Keep your back straight and core braced throughout to protect the lower back.
Start conservative - Begin with lighter loads to master technique before progressing weight.
Use an appropriate grip - A mixed grip or straps can help if grip limits you on heavier sets.
Keep the bar close - Let the bar travel close to your shins and thighs to reduce shear stress on the back.
Choose the right variation - Trap bar deadlifts can be friendlier for beginners; advanced lifters can use sumo or deficit variations.
Warm up thoroughly - Prep hips, hamstrings, and core before loading heavy to improve performance and safety.
Common Mistakes
Rounding the back - Losing spinal alignment increases injury risk. Maintain a braced, neutral spine.
Hips shooting up first - Raising hips before the bar moves shifts load to the lower back. Extend knees and hips together.
Bar drifting away - Allowing the bar to move forward increases lever arm. Keep it close to your body.
Jerking the weight - Yanking the bar breaks position. Create tension before you pull and move smoothly.
Overextending at lockout - Leaning back hard at the top stresses the spine. Finish tall with glutes squeezed.
Info – Barbell Deadlift
The barbell deadlift is a compound lift that trains the posterior chain and upper back. Keep your back straight and core engaged, avoid rounding, and master technique with lighter weights before progressing. Use a mixed grip or straps if needed. Beginners may prefer trap bar deadlifts; advanced lifters can rotate in sumo or deficit deadlifts. Always warm up well and prioritize quality reps over quantity.
Equipment Required
Barbell