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.
How to Do Barbell Weighted Deadlift
- 1Setup
Approach the loaded barbell with your mid-foot directly underneath it, positioning your feet hip-width apart with toes pointing slightly out.
- 2Setup
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.
- 3Setup
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.
- 4
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.
- 5
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.
Variations
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.
Barbell Deadlift
The Barbell Deadlift is a full-body compound exercise primarily targeting the glutes, hamstrings, and back.
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