BackIntermediateBarbell

Deadlift

The conventional deadlift is one of the most effective full-body exercises. It primarily targets the posterior chain — hamstrings, glutes, and back — while also building grip strength and overall athleticism.

Primary Muscle

Back

Secondary Muscles

LegsCoreArms

Step-by-Step Instructions

  1. 1

    Stand with feet hip-width apart, barbell over mid-foot.

  2. 2

    Bend at the hips and knees, gripping the bar just outside your legs.

  3. 3

    Keep your chest up, back flat, and shoulders over the bar.

  4. 4

    Take a deep breath, brace your core, and drive through your heels.

  5. 5

    Extend hips and knees simultaneously, keeping the bar close to your body.

  6. 6

    Stand fully upright, squeezing your glutes at the top.

  7. 7

    Reverse the movement by hinging at the hips first, then bending knees.

  8. 8

    Return the bar to the floor under control.

Common Mistakes

  • ✗Rounding the lower back during the lift.
  • ✗Starting with hips too high (turns it into a stiff-leg deadlift).
  • ✗Letting the bar drift away from the body.
  • ✗Jerking the bar off the floor instead of pulling smoothly.

Safety Tips

  • ✓Master the hip hinge pattern before adding heavy weight.
  • ✓Use mixed grip or straps for heavier loads if needed.
  • ✓Don't look up — keep a neutral spine throughout.
  • ✓Avoid training to failure regularly on deadlifts.
← Back to all exercises