Barbell Deadlift
The Barbell Deadlift is a full-body compound exercise primarily targeting the glutes, hamstrings, and back.
- Movement
- Compound
- Force
- Pull
- Per set
- 2 min
- Rest
- 2 min
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Variations of Barbell Deadlift
Barbell Weighted Deadlift
Hips · Gluteus Maximus · Barbell
Barbell Sumo Romanian Deadlift
Hips · Erector Spinae · Barbell
Barbell Single Leg Deadlift
Hips · Gluteus Maximus · Barbell
Barbell Romanian Deadlift
Hips · Erector Spinae · Barbell
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.
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How to do Barbell Deadlift
- 01Setup
Approach the barbell with your mid-foot directly under the bar. Stand with feet hip-width apart, toes pointing slightly out.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Barbell Deadlift work?
Barbell Deadlift primarily targets Gluteus Maximus. Secondary muscles include Adductor Magnus, Erector Spinae, Hamstrings, Quadriceps, Soleus.
Is Barbell Deadlift good for beginners?
Barbell Deadlift is rated intermediate. 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 Deadlift?
You need Barbell to perform Barbell 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 Deadlift?
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.
What are common mistakes when doing Barbell Deadlift?
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.
Related exercises
Barbell Rack Pull
Hips · Erector Spinae · Barbell
Barbell Front Squat
Hips · Gluteus Maximus · Barbell
Barbell Zercher Squat
Hips · Gluteus Maximus · Barbell
Landmine Romanian Deadlift
Hips · Erector Spinae · Barbell
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store