Exercise library
Deadlift
The deadlift is a full-body strength lift that trains the entire posterior chain — hamstrings, glutes and back — by lifting a loaded bar from the floor.
BarbellBackIntermediate
- Equipment
- Barbell
- Focus
- Back
- Level
- Intermediate
- Suggested sets
- 3–5 sets of 3–6 reps.
- Muscles worked
- Lower backGlutesHamstringsLatsTrapsQuads
How to do it
- 1Stand with your mid-foot under the bar, feet hip-width apart.
- 2Hinge down and grip the bar just outside your knees.
- 3Set your back flat, chest up and brace your core, taking the slack out of the bar.
- 4Drive through the floor and stand up, keeping the bar close to your body.
- 5Lock out your hips at the top, then lower the bar under control along the same path.
Tips & tricks
- Keep the bar dragging close to your legs the whole way up.
- Squeeze your glutes to finish the lockout, without leaning back.
- Reset your brace and back position before every rep.
Common mistakes
- Rounding your lower back under the load.
- Letting the bar drift away from your body.
- Jerking the bar off the floor instead of building tension first.
