Deadlift
Muscles worked
Instructions
- 1Stand in front of a loaded barbell.
- 2While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
- 3While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
- 4Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
- 5Perform the amount of repetitions prescribed in the program.
About Deadlift
The deadlift is a total compound movement that lifts a bar from the floor to the hips, torso upright. It works the lower back, glutes, hamstrings, traps and lats, making it one of the most complete strength and mass exercises there is. The key to safety lies in the back: keep it flat and braced from start to finish, bar close to the shins, and push into the floor with the legs while the torso and hips rise together. A rounded back under heavy load is the main cause of injury: always put technique above ego.
check_circleBenefits
- check_circleStrengthens the entire posterior chain in one lift
- check_circleBuilds functional strength and solid posture
- check_circleEngages many muscle groups simultaneously
lightbulbExecution tips
- lightbulbKeep the bar close to the shins throughout
- lightbulbDrive through the floor with the legs, back flat
- lightbulbLock the hips at the top without overextending
- lightbulbBrace the core hard before pulling
warningCommon mistakes
- warningRounding the lower back during the pull
- warningLetting the bar drift away, overloading the spine
- warningPulling with the back before engaging the legs
- warningHyperextending the back at lockout
helpFrequently asked questions
Is the deadlift bad for your back?expand_more
Done correctly with a flat back and solid bracing, it strengthens the back rather than harming it.
Mixed grip or double overhand?expand_more
Double overhand is more symmetrical; a mixed grip secures heavy loads by reducing bar roll.
Conventional or sumo deadlift?expand_more
The conventional stance (feet close) works the back and hamstrings more; sumo (wide feet, hands inside) involves the quads and adductors more, with a more upright torso. Choose based on your build and comfort.
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