Hinge · Regular

Barbell Deadlift

Lifting a loaded bar from the floor to standing, the whole back of the body working at once.

Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.

Works

glutes, hamstrings, lower back; also upper back, forearms, quads

Kit

Barbell

Dose

3 to 6 reps

It goes into the workout in progress at the Bench, as a new group in its main set.

Set up

Stand with your midfoot under the bar, feet hip width. Hinge down, grip just outside your legs, shins to the bar, chest up and back flat.

While you move

• Bar over midfoot, close to shins
• Flat back, chest proud
• Push the floor away
• Stand tall, hips through

Avoid

• Rounding the lower back
• Letting the bar drift away from the legs
• Leaning back at the top

Take care if you have trouble with your lower back or your hips.

Other ways

Workouts with it