Description
A compound exercise that targets a significant number of muscles. The movement involves lifting a loaded barbell off the ground to the hips, then lowering it back to the ground.
How to Do Barbell Deadlift
- 1Setup
Approach the barbell with your mid-foot directly under the bar. Stand with feet hip-width apart, toes pointing slightly out.
- 2Setup
Hinge at your hips and bend your knees to grasp the barbell with an overhand or mixed grip, hands just outside your shins. Ensure your shoulders are directly over the bar and your back is flat.
- 3
Take a deep breath, brace your core, and initiate the lift by driving through your heels, extending your knees and hips simultaneously. Keep the bar close to your body as you stand upright.
- 4
As you reach the top, fully extend your hips and knees, squeezing your glutes without hyperextending your lower back. Your shoulders should be pulled back, and your chest up.
- 5
To lower the bar, hinge at your hips first, pushing your glutes back, then allow your knees to bend once the bar passes them. Control the descent, maintaining a flat back, until the plates touch the floor.
Tips
- Maintain a neutral spine throughout the entire lift by bracing your core as if preparing for a punch.
- Keep the barbell as close to your shins and thighs as possible during both the ascent and descent to maximize leverage and reduce strain on your lower back.
- Focus on driving your feet into the floor and thinking of pushing the floor away rather than just pulling the bar up.
- Control the eccentric (lowering) phase to build strength and prevent injury, rather than dropping the weight.
Common Mistakes
- ×Rounding the lower back during the lift can lead to serious injury; always maintain a neutral spine by bracing your core and keeping your chest up.
- ×Allowing the hips to rise too quickly before the bar leaves the floor (stripper deadlift) shifts the load excessively to the lower back and hamstrings; ensure your hips and shoulders rise at the same rate.
- ×Hyperextending the back at the top of the lift puts unnecessary stress on the lumbar spine; instead, finish by standing tall with glutes squeezed, avoiding an excessive arch.
Variations
Barbell Weighted Deadlift
Master the barbell deadlift to build full-body strength, targeting glutes, hamstrings, and core. Lift heavy safely with proper form.
Barbell Sumo Romanian Deadlift
Master the Barbell Sumo RDL for powerful glutes, hamstrings, and lower back. This hip-hinge exercise with a wide stance builds strength and stability.
Barbell Single Leg Deadlift
Master the barbell single-leg deadlift for powerful glutes, hamstrings, and core stability. This advanced movement builds strength and balance.
Barbell Romanian Deadlift
Strengthen your hamstrings, glutes, and lower back with the Barbell Romanian Deadlift.
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Barbell Zercher Squat
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Landmine Romanian Deadlift
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Dumbbell Renegade Row to Squat
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