Animated GIF · Available via API
gif_boxBarbell Deadlift
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
BarbellCategory
strength
Mechanic
compound
Cal/min
7.3
Force
pull
Barbell Deadlift is a intermediate multi-joint compound pulling exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Lower Back.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
As you stand up straight, squeeze your glutes and keep your core engaged.
Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight.
Repeat for the desired number of repetitions.
grid_view More Upper Legs Exercises
warning Common Mistakes
Rounding the Lower Back
Letting the lumbar spine flex under load is the most dangerous deadlift error — it shifts stress from your posterior chain directly onto spinal discs. Before every pull, take a big breath, brace your core hard, and actively 'chest up' to lock in a neutral spine before the bar breaks the floor.
Bar Drifting Away from the Body
When the bar swings forward even a few inches, the lever arm increases dramatically and the lower back absorbs the full penalty. Keep the bar dragging against your shins and thighs throughout the lift. Think 'pull the floor apart' with your feet to engage the lats and keep the bar close.
Jerking the Bar Off the Floor
Yanking at the bar creates a sudden spike of spinal load and often causes form to collapse immediately. Instead, take all the slack out of the bar by applying gradual tension before the plates leave the floor — you should hear the bar 'click' tight against the plates before the real pull begins.
shuffle Variations & Progressions
Romanian Deadlift
Performed with a slight knee bend and a hip-hinge motion, keeping the bar close as it slides down your thighs. Places greater emphasis on hamstring and glute stretch under load, making it an excellent accessory for building the posterior chain.
Sumo Deadlift
A wide stance with toes pointed out reduces the range of motion and shifts more work to the hips and inner thighs. Favoured by lifters with longer torsos or limited hip mobility, and a common competition variant in powerlifting.
Trap Bar Deadlift
Standing inside the hex bar allows a more upright torso and neutral grip, reducing lower-back stress significantly. A beginner-friendly and joint-sparing alternative that still builds raw full-body strength.
Deficit Deadlift
Standing on a 1–3 inch platform increases the range of motion, demanding greater strength off the floor. Used to overcome sticking points at the initial pull phase and to build leg drive and hip extension power at the bottom position.
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