Barbell Behind The Back Deadlift
Master the Barbell Behind The Back Deadlift for powerful glute and hamstring development.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
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Variations of Barbell Behind The Back Deadlift
Description
A variation of the traditional deadlift where the barbell is held behind the body to target different muscle groups.
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How to do Barbell Behind The Back Deadlift
- 01Setup
Stand with your feet hip-width apart, with the barbell positioned directly behind your heels.
- 02Setup
Hinge at your hips, maintaining a neutral spine, and reach back to grip the barbell with an overhand grip, slightly wider than shoulder-width.
- 03
Engage your core, take a deep breath, and initiate the lift by driving through your heels, extending your hips and knees simultaneously to stand tall.
- 04
As you stand, pull the barbell upwards, keeping it in contact or very close to the back of your legs, squeezing your glutes powerfully at the top.
- 05
Control the descent by reversing the movement: hinge at your hips first, then bend your knees, lowering the barbell back to the floor with a straight back.
Tips
- Focus on initiating the movement with a strong hip hinge, pushing your hips directly backward as if reaching for a wall behind you.
- Maintain constant tension throughout your posterior chain, actively pulling the barbell into your legs during both the ascent and descent.
- Keep your core braced tightly throughout the entire lift to stabilize your spine and transfer force efficiently from your lower body.
- Use a hook grip or lifting straps if grip strength is a limiting factor, allowing you to focus more on muscle engagement.
Common mistakes
- Avoid rounding your lower back by maintaining a neutral spine throughout the entire lift, focusing on keeping your chest up and shoulders pulled back.
- Prevent excessive knee bend (squatting the weight) by initiating the movement with a hip hinge and keeping your shins relatively vertical during the descent.
- Do not let the barbell drift away from your body; keep it in direct contact or as close as possible to the back of your legs to maintain leverage and reduce spinal stress.
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Is Barbell Behind The Back Deadlift good for beginners?
Barbell Behind The Back Deadlift is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Behind The Back Deadlift?
You need Barbell to perform Barbell Behind The Back Deadlift. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Behind The Back Deadlift?
Focus on initiating the movement with a strong hip hinge, pushing your hips directly backward as if reaching for a wall behind you. Maintain constant tension throughout your posterior chain, actively pulling the barbell into your legs during both the ascent and descent. Keep your core braced tightly throughout the entire lift to stabilize your spine and transfer force efficiently from your lower body. Use a hook grip or lifting straps if grip strength is a limiting factor, allowing you to focus more on muscle engagement.
What are common mistakes when doing Barbell Behind The Back Deadlift?
Avoid rounding your lower back by maintaining a neutral spine throughout the entire lift, focusing on keeping your chest up and shoulders pulled back. Prevent excessive knee bend (squatting the weight) by initiating the movement with a hip hinge and keeping your shins relatively vertical during the descent. Do not let the barbell drift away from your body; keep it in direct contact or as close as possible to the back of your legs to maintain leverage and reduce spinal stress.
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Free · iPhone only · Available on the App Store