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Barbell American Deadlift
A barbell hip hinge variation that targets glutes and hamstrings for posterior chain strength and hypertrophy, featuring a pronounced glute squeeze and pelvic tilt at the top to enhance hip extension.
About Exercise
Equipment
Barbell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Adductors, Forearms
Accessory Muscles
Abs, Traps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
7/10Erector Spinae
Adductors
4/10Adductor Magnus
Forearms
3/10Flexors
Abs
2/10Rectus Abdominis
Traps
2/10Upper Traps
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Stand with feet hip-width apart, barbell over mid-foot. Hinge at hips to grip bar shoulder-width with flat back and engaged core.
- Push hips back with soft knees to lower bar along thighs until hamstring stretch.
- Keep bar close to body and maintain neutral spine.
- Drive hips forward through heels to stand tall.
- Squeeze glutes and tilt pelvis posteriorly at top.
- Control descent by reversing hip hinge.
Coaching Tips
Form Cues
- Neutral spine always
- Hips back first
- Glutes squeeze hard
- Bar stays close
- Drive through heels
Breathing
Inhale during descent, brace core, and exhale forcefully during ascent.
Tempo
3-0-1
Range of Motion
Lower bar to mid-shin or hamstring stretch point; fully extend hips at top without hyperextending lower back.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Use belt for heavy loads
- Control eccentric to prevent slamming
- Ensure stable footing
Spotting
Spotting not typical; use rack safeties or pins for heavier sets to catch bar if needed.
Common Mistakes
- Rounding lower back
- Locking knees
- Letting bar drift forward
- Incomplete hip extension
- Excessive knee bend
When to Avoid
- Acute lower back injury
- Hamstring strains
Flexibility Needed
- Adequate hip hinge mobility
- Shoulder flexion for grip
Build Up First
- Mastery of hip hinge pattern
- Basic deadlift form
Also known as
American Deadlift
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