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Barbell deadlift
StrengthHingeDifficulty ★★★Gym
6 MET
≈ 75 kcal per 10 min at 75 kg
How to do it
- Bar over mid-foot, shins an inch away. Hinge and grip just outside your legs.
- Drop hips until shins touch the bar; chest up, lats tight.
- Push the floor away, keep the bar against your legs, finish tall with glutes squeezed.
- Reverse: hips back first, then bend knees once the bar passes them.
Coaching cues
- Pull the slack out of the bar
- Protect your armpits (lats)
- Hips and shoulders rise together
Common mistakes
- Rounded lower back
- Bar drifting away from legs
- Hyperextending at lockout
Make it easier
- Trap-bar deadlift
- Romanian deadlift
- Kettlebell deadlift
Make it harder
- Deficit deadlift
- Pause deadlift
Muscles worked
- Hamstrings
- Glutes
- Lower back
- Upper back
- Forearms & grip
- Core
- Quads
Primary: Hamstrings, Glutes, Lower back · Secondary: Upper back, Forearms & grip, Core, Quads
Equipment
Barbell