Barbell Deadlift
Auto DetectedA full-body lift performed with a barbell, emphasizing the hamstrings, glutes, and lower back. It is used to build maximal strength and posterior chain power.
About Exercise
Equipment
Barbell, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Quads, Traps, Forearms
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
High
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Lower Back
7/10Erector Spinae
Quads
5/10Vastus Lateralis, Vastus Medialis
Traps
4/10Upper Traps
Forearms
3/10Flexors
Programming
Typical Rep Range
1-6 reps
Rest Between Sets
90-300 seconds • Use longer rest periods (3+ minutes) for maximal strength attempts.
How to Perform
Approach the loaded barbell with feet hip-width apart, shins close to the bar. Hinge down with a flat back and grasp the bar just outside the shins using an overhand or mixed grip.
- Set your hips low, chest proud, and establish maximal core tension (brace).
- Initiate the lift by pushing the floor away, driving the hips and knees simultaneously.
- Keep the bar path vertical, sliding it close to your body throughout the pull.
- Finish the lift by fully extending the hips and knees, without leaning back.
- Control the descent by hinging the hips first, maintaining stiffness in the back.
- Lower the bar smoothly back to the floor, reversing the lifting motion.
Coaching Tips
Form Cues
- Chest up, hips down.
- Push the floor away.
- Keep the bar tight.
- Maintain a neutral spine.
- Hips and shoulders rise together.
Breathing
Inhale deeply and brace the core before initiating the pull; exhale once the lift is complete at the top.
Tempo
1-0-1
Range of Motion
The movement starts with the bar on the floor and finishes with hips and knees fully extended and shoulders retracted.
Safety
Safety Notes
- Prioritize a neutral spine position to prevent lower back injury.
- If you cannot maintain form, reduce the weight immediately.
- Use lifting straps only when grip is the limiting factor.
Spotting
Not recommended; use safety bars or blocks if practicing variations above the knee, or ensure proper dropping mechanics.
Common Mistakes
- Rounding the lower back during the lift.
- Allowing the hips to shoot up too quickly.
- Letting the barbell drift away from the shins.
- Excessive backward lean at the top lockout.
When to Avoid
- Acute lower back pain or disc injury.
- Unmanaged high blood pressure.
Flexibility Needed
- Adequate hip hinge mobility.
Build Up First
- Competency in the hip hinge movement pattern.
- Strong core bracing technique.
Also known as
Conventional Deadlift, Deadlifts, Deadlift (Conventional)
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