Back
Barbell Deadlift
Stand with feet hip-width apart, barbell positioned over the mid-foot. Hinge at the hips and bend knees slightly to grip the bar just outside your legs.
- Equipment
- Equipment
- Difficulty
- Advanced
- Focus Area
- Back
- Injury risk
- Moderate
Primary muscles
- Gluteus Maximus
- Hamstrings
- Erector Spinae
Secondary muscles
- Quadriceps
- Latissimus Dorsi
- Trapezius
- Forearm Flexors
- Core Stabilizers
Target muscles
- glutes
How to perform
- 1
Stand with feet hip-width apart, barbell positioned over the mid-foot.
- 2
Hinge at the hips and bend knees slightly to grip the bar just outside your legs.
- 3
Keep chest up, back neutral, and shoulders slightly in front of the bar.
- 4
Engage core and drive through heels to lift the bar by extending hips and knees simultaneously.
- 5
Keep the bar close to the body as it travels upward.
- 6
Stand tall at the top without leaning back excessively.
- 7
Lower the bar by hinging at the hips first, then bending the knees once the bar passes them.
Safety & form
Train smart. Read these notes before adding heavy load.
