Fat Bar Deadlift
BarbellStrength
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The Fat Bar Deadlift is a strength training variation of the conventional deadlift performed with a thicker barbell grip to intensify forearm demand and improve grip strength. Its primary purpose is to build powerful glutes while enhancing overall posterior chain force production and grip endurance for heavy lifts. It primarily targets the glutes, with secondary emphasis on the forearms, back, hamstrings, and core, making it ideal for powerlifters, strongman athletes, and advanced lifters seeking to overcome grip limitations.
How to Perform Fat Bar Deadlift
- 1Load a fat barbell (or standard barbell with fat grips) with appropriate weight and position it over the midpoints of your feet, hip-width apart.
- 2Stand facing the bar with feet flat, shins touching the bar, and grip the bar outside your knees using a double overhand grip (or mixed if preferred), keeping arms straight.
- 3Bend at the hips and knees to lower your body, pushing hips back while maintaining a neutral spine—chest up, shoulders back, and core braced.
- 4Inhale deeply to brace your core, then drive through your heels to extend your knees and hips simultaneously, pulling the bar close to your shins.
- 5Continue upward by thrusting hips forward powerfully, exhaling as you reach full lockout with hips and knees extended, bar over mid-foot.
- 6Lower the bar under control by reversing the motion—hinge at hips first, then bend knees—inhale as you descend until the bar touches the floor.
- 7Reset your position before the next rep.
- 8Key form tips: Keep the bar path vertical and close to your body; avoid rounding your back or shrugging shoulders. Common mistakes: Starting with hips too low (treat like squat), yanking the bar off the floor, or letting forearms fail first—use chalk or straps if grip limits you.
