Barbell Deadlift
BarbellStrength
The deadlift is a foundational strength exercise where you lift a barbell from the ground to a standing position by hinging at the hips and extending the knees and torso, primarily building posterior chain power and overall functional strength. It targets the back and glutes as main muscles, with secondary engagement of the abs, posterior thighs, trapezius, forearms, quads, lats, and adductors. Ideal for athletes, powerlifters, and anyone seeking to improve grip strength, posture, and explosive hip drive, it requires just a barbell and plates.
How to Perform Barbell Deadlift
- 1To perform the deadlift safely and effectively, begin by standing with your feet hip-width apart under a loaded barbell on the floor, toes pointing slightly outward. Position the bar over the mid-foot, close to your shins. Bend at your hips and knees to grip the bar just outside your legs with a double overhand or mixed grip, palms facing you. Keep your spine neutral—chest up, shoulders back, and gaze forward—while engaging your core by bracing as if preparing for a punch. Your arms should hang straight, and weight should be balanced through your mid-foot.
- 2Drive the movement by exhaling forcefully as you push through your heels to extend your knees and hips simultaneously, thrusting the bar straight up along your legs. Keep the bar scraping your shins and thighs, maintaining a flat back with lats engaged and shoulders pulled back. At the top, fully extend your hips without hyperextending your lower back, squeezing your glutes. Inhale deeply as you lower the bar controllably back to the floor, hinging at the hips first while keeping knees soft and the bar close to your body.
- 3Key form cues include maintaining a neutral spine throughout, driving with your hips and legs rather than pulling with your arms, and avoiding rounding your back. Common mistakes to avoid are starting with the bar too far from your body, which strains the lower back; squatting too deeply instead of hinging; and shrugging your shoulders at the top, which misses glute activation. Use moderate weight to master form before progressing.
