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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4–5 | 3–6 | 3–5 min |
| Hypertrophy | 3–4 | 8–12 | 90 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
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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
- check_circleImproves grip strength and trunk stability
- check_circleTransfers directly to daily life and strength sports
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
- lightbulbTake a deep breath and brace (Valsalva) for the duration of the pull
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
- warningStarting with the hips too high, turning the lift into a stiff-leg pull
tuneVariations and alternatives
- tuneSumo deadlift — wide stance, hands inside the legs, more quads and a more upright torso
- tuneRomanian deadlift — near-straight legs, emphasizes the hamstrings and glutes
- tuneTrap bar deadlift — neutral grip, more centered load, more beginner-friendly
- tuneDeficit deadlift — feet on a platform, increased range for bottom-position strength
person_checkWho it's for and level
The deadlift suits all levels, from beginners learning the hip hinge pattern to advanced lifters chasing new strength records. Beginners should first master the movement pattern with a light bar or even no load, focusing on back position before adding weight. Intermediate lifters make it a cornerstone of their strength and back-development program. Strength-sport athletes (weightlifting, powerlifting, strongman) treat it as one of their benchmark lifts. It's less suitable for people with active, unstabilized lower-back issues, who should first work on trunk mobility and stability with a professional before loading the bar.
shieldSafety and precautions
The deadlift places heavy demand on the lumbar spine: any loss of the back's natural arch under load significantly raises injury risk. Warm up carefully with progressively heavier light sets before tackling working weights. Keep the back flat and braced from start to finish, and never hesitate to reduce the load if technique breaks down late in a set. People with lower-back issues, a herniated disc or sciatica should consult a healthcare professional before performing this exercise. Wearing flat shoes or lifting barefoot improves stability compared with cushioned running shoes. If you feel sharp pain during the movement, stop the set immediately.
calendar_monthWhere to place it in your program
The deadlift is generally placed early in a session, after a full warm-up, since it demands flawless technique and a fresh nervous system. For strength, aim for 3 to 6 reps across 3 to 5 sets with heavy loads and long rest periods of 2 to 4 minutes. For muscle mass, sets of 6 to 10 reps with controlled tempo work well. Avoid scheduling it the day after an intense leg session, since lumbar and nervous-system recovery takes longer than for most other exercises. A frequency of once or twice a week is generally enough for steady progress without accumulating excessive fatigue.
helpFrequently asked questions
Is the deadlift bad for your back?
Done correctly with a flat back and solid bracing, it strengthens the back rather than harming it.
Mixed grip or double overhand?
Double overhand is more symmetrical; a mixed grip secures heavy loads by reducing bar roll.
Conventional or sumo deadlift?
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.
How often should I train the deadlift?
One to two sessions per week is generally enough, since the movement is very demanding on the nervous system and lower-back recovery.
Should I wear a lifting belt?
It can help on heavy loads by increasing intra-abdominal pressure, but it never replaces solid natural bracing learned without one.
How many reps should I do to build strength?
Sets of 3 to 6 reps with heavy loads are ideal for strength; 8 to 12 work better for muscle mass.
Does the deadlift make your waist bigger?
It strengthens the trunk and can thicken the abdominal wall, but it doesn't add fat around the waist: that comes down to diet.
Can I deadlift with a herniated disc?
Only with a healthcare professional's approval and strict technical supervision; it's not an exercise to self-prescribe with a lower-back issue.
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