Back to exercise library
Back
Barbell Deadlift
A conventional floor pull training the glutes, hamstrings and back while the trunk and grip stabilize the bar.
Exercise demonstration Checking
Loading demonstration
Checking for the latest exercise video.
Target
Back
Category
Upper body · Strength
Difficulty
Advanced
Sets
3
Reps
3-6
Execution
How to perform
1. Stand with the bar over your midfoot, feet hip-width apart, and grip just outside your legs.
2. Bend your knees, hinge your hips and brace with a neutral spine; keep the bar close to your shins.
3. Push through the floor and extend your hips and knees together without jerking the bar or leaning back at the top.
4. Hinge first, then bend your knees to lower the bar to the floor under control and reset before each repetition.
Suggested rest: 180 seconds between sets.
Technique
Key form tips
- 1Stand with the bar over your midfoot, feet hip-width apart, and grip just outside your legs
- 2Bend your knees, hinge your hips and brace with a neutral spine; keep the bar close to your shins
- 3Keep each repetition controlled and maintain tension through Back.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Back to force extra repetitions.