Barbell deadlift
A fundamental compound pulling exercise that targets the entire posterior chain, primarily building strength, power, and muscle mass in the glutes, hamstrings, and lower back.
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- Stand with your feet hip-width apart, with the barbell positioned directly over the middle of your feet.
- Hinge at your hips and bend your knees slightly to grasp the bar with a shoulder-width, overhand grip.
- Flatten your back, pull your shoulders back and down to engage your lats, and brace your core.
- Drive through your heels, pushing the floor away to extend your hips and knees simultaneously until you are standing completely upright.
- Squeeze your glutes at the top of the movement without hyperextending your lower back.
- Lower the bar back to the floor by hinging at your hips and bending your knees once the bar clears them, maintaining a flat back throughout the descent.
Muscles worked
Form tips
- Keep the barbell as close to your shins and thighs as possible throughout the movement to maintain optimal leverage.
- Pre-tension the bar by 'pulling the slack out' before you initiate the lift to ensure your body is fully engaged.
- Focus on pushing the floor away with your feet rather than pulling the bar up with your arms and upper body.
Common mistakes
- Rounding the lower back during the pull, which transfers the load away from the glutes and hamstrings onto the spinal discs.
- Bouncing the plates off the floor between repetitions instead of resetting at a dead stop.
- Hyperextending or leaning back excessively at the top of the lift, which puts dangerous pressure on the lumbar spine.
FAQ
How many reps and sets of barbell deadlifts should I do?
For general strength, perform 3 to 5 sets of 3 to 5 repetitions with heavier weight. For muscle hypertrophy, perform 3 to 4 sets of 6 to 10 repetitions with a moderate weight, focusing on controlled eccentrics.
Is the deadlift a leg day or back day exercise?
Because it heavily recruits the glutes, hamstrings, and erector spinae, it can fit into either leg day (posterior chain focus) or back day. If you use a split routine, place it on the day where you can recover best.
What should I do if my grip fails before my legs do?
Use a double overhand grip for your warm-up sets to build grip strength. For heavier working sets, you can transition to a mixed grip (one palm forward, one palm back), a hook grip, or use lifting straps.
