Barbell Weighted Deadlift

Master the barbell deadlift to build full-body strength, targeting glutes, hamstrings, and core. Lift heavy safely with proper form.

AdvancedHips Barbell

Movement: Compound
Force: Pull
Per set: 2 min
Rest: 3 min

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Variations of Barbell Weighted Deadlift

Compound

Barbell Sumo Romanian Deadlift

Hips · Erector Spinae · Barbell

Advanced

Compound

Barbell Single Leg Deadlift

Hips · Gluteus Maximus · Barbell

Intermediate

Compound

Barbell Romanian Deadlift

Hips · Erector Spinae · Barbell

Intermediate

Compound

Barbell Deadlift

Hips · Gluteus Maximus · Barbell

Intermediate

Description

An exercise to strengthen your lower back, hamstrings, and glutes by lifting a barbell from the ground to hip level and then lowering it back down.

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How to do Barbell Weighted Deadlift

01
Setup
Approach the loaded barbell with your mid-foot directly underneath it, positioning your feet hip-width apart with toes pointing slightly out.
02
Setup
Hinge at your hips and bend your knees to grip the bar with a pronated (overhand) or mixed grip, slightly wider than shoulder-width, ensuring your shins are close to the bar.
03
Setup
Lower your hips, flatten your back by engaging your core and lats, and take a deep breath, looking a few feet in front of you to maintain a neutral neck.
04
Initiate the lift by driving through your heels, extending your knees and hips simultaneously, keeping the bar close to your body until you are standing tall with shoulders back and glutes squeezed.
05
Control the descent by hinging at your hips first, then bending your knees, guiding the bar back down the same path to the floor in a controlled manner.

Tips

Maintain a neutral spine throughout the entire lift by bracing your core tightly as if preparing for a punch, which protects your lower back.
Imagine pushing the floor away with your feet rather than just pulling the bar up to better engage your leg drive and initiate the lift more powerfully.
Keep the barbell as close to your shins and thighs as possible during both the ascent and descent to maintain optimal leverage and reduce stress on your lower back.
Focus on a strong lockout by squeezing your glutes at the top of the movement, avoiding hyperextension of your lower back.

Common mistakes

Rounding the lower back during the lift can lead to injury; fix this by actively engaging your lats and core to maintain a neutral spine and a proud chest.
Lifting with your hips rising too fast relative to your shoulders (often called a "stripper deadlift") reduces leg drive; fix this by initiating the pull with your legs and extending your hips and knees simultaneously.
Allowing the bar to drift away from your body increases leverage and strain on your back; fix this by actively pulling the bar into your body throughout the entire movement.

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Questions

What muscles does Barbell Weighted Deadlift work?

Barbell Weighted Deadlift primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Gastrocnemius, Hamstrings, Soleus.

Is Barbell Weighted Deadlift good for beginners?

Barbell Weighted 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 Weighted Deadlift?

You need Barbell to perform Barbell Weighted 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 Weighted Deadlift?

Maintain a neutral spine throughout the entire lift by bracing your core tightly as if preparing for a punch, which protects your lower back. Imagine pushing the floor away with your feet rather than just pulling the bar up to better engage your leg drive and initiate the lift more powerfully. Keep the barbell as close to your shins and thighs as possible during both the ascent and descent to maintain optimal leverage and reduce stress on your lower back. Focus on a strong lockout by squeezing your glutes at the top of the movement, avoiding hyperextension of your lower back.

What are common mistakes when doing Barbell Weighted Deadlift?

Rounding the lower back during the lift can lead to injury; fix this by actively engaging your lats and core to maintain a neutral spine and a proud chest. Lifting with your hips rising too fast relative to your shoulders (often called a "stripper deadlift") reduces leg drive; fix this by initiating the pull with your legs and extending your hips and knees simultaneously. Allowing the bar to drift away from your body increases leverage and strain on your back; fix this by actively pulling the bar into your body throughout the entire movement.