Description
A barbell deadlift is a compound exercise that targets a large number of muscle groups in a single lift. The lifter bends at the hip with their back straight, lifts the barbell to hip level, and then lowers it back to the ground.
How to Do Barbell Deadlift (side POV)
- 1Setup
Approach the barbell with your mid-foot directly under the bar. Position your feet hip-width apart with toes pointing slightly out.
- 2Setup
Bend at your hips and knees to grip the barbell with an overhand or mixed grip, hands slightly wider than shoulder-width apart, ensuring your shins are close to the bar.
- 3Setup
Lower your hips, keep your chest up, and brace your core. Ensure your back is straight and neutral, avoiding any rounding or excessive arching.
- 4
Initiate the lift by driving through your heels, pushing the floor away as you extend your hips and knees simultaneously. Keep the bar close to your body throughout the ascent.
- 5
Stand tall, fully extending your hips and knees without hyperextending your lower back at the top. Squeeze your glutes firmly.
- 6
To lower the bar, hinge at your hips first, then bend your knees once the bar passes them. Control the descent back to the starting position on the floor.
Tips
- Maintain a neutral spine throughout the entire movement by engaging your core and lats; imagine balancing a glass of water on your lower back.
- Keep the barbell traveling in a straight vertical line, brushing against your shins and thighs to maximize leverage and reduce strain on your lower back.
- Take a deep breath into your belly and brace your core before initiating the lift, then exhale as you reach the top of the movement or on the controlled descent.
- Focus on driving through your heels and pushing the floor away with your feet, rather than just pulling the bar up with your arms, to better engage your posterior chain.
Common Mistakes
- ×Lifting with a rounded lower back places excessive stress on the spinal discs; instead, maintain a neutral spine by bracing your core and keeping your chest up throughout the lift.
- ×Hyperextending your lower back at the top of the lift puts unnecessary strain on the lumbar spine; instead, finish by standing tall with glutes squeezed, not pushing your hips forward past a neutral line.
- ×Allowing the barbell to drift away from the body increases leverage on the lower back; instead, keep the bar as close to your shins and thighs as possible during both the ascent and descent.
Variations
Barbell Behind The Back Deadlift
Master the Barbell Behind The Back Deadlift for powerful glute and hamstring development.
Barbell Deadlift from Deficit
Perform deficit deadlifts by lifting a barbell from a raised platform, increasing the range of motion for greater lower body and core strength.
Barbell Deadlift against Chains
The Barbell Deadlift against Chains builds strength and power. Chains increase resistance as you stand, challenging your lockout and grip.
Barbell Mixed grip Deadlift
Master the Barbell Mixed Grip Deadlift for superior posterior chain strength. This powerful lift builds glutes, hamstrings, and back.
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Barbell Weighted Chains Sumo Deadlift
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Barbell Zercher Back Extension
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Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
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