Barbell Deadlift
How to do it step by step, and the muscles it works.
- Body part
- Back
- Equipment
- Barbell
- Type
- Compound
Position 1 of 2
Position 2 of 2
How to do it
- Stand with your feet hip-width apart and the bar over the middle of your feet.
- Hinge at the hips, grip the bar just outside your legs, and bend your knees until your shins touch the bar.
- Take a breath, brace your core, and set your back flat, then pull the bar tight to remove any slack before it leaves the floor.
- Push the floor away and stand tall with the bar sliding up your legs, then lower it the same way.
- Keep your spine neutral the whole time; if your lower back rounds, the weight is too heavy.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- Lower backMain
- GlutesMain
- HamstringsMain
- QuadsHelping
- TrapsHelping
- ForearmsHelping
- Upper backHelping
- LatsHelping
Also known as
Deadlift · Conventional Deadlift · Barbell Dead Lifts · Deadlifts · Deadlift (Barbell)