Barbell deadlift
Also called deadlift, conventional deadlift
- Works
- Buttocks · gluteus maximus
- Back of the thigh · hamstrings
- Lower back · erector spinae
- Front of the thigh · quadriceps
- Upper back · trapezius and rhomboids
- Forearm and grip · wrist and finger flexors
- Needs
- Barbell and plates
Setup
Stand with the bar over the middle of your feet, feet hip-width apart. Bend down and hold the bar just outside your legs. Your shins touch the bar.
Steps
- Lift your chest until your back is flat.
- Take a breath and tighten your stomach.
- Push the floor away and stand up. Keep the bar against your legs.
- Stand tall at the top. Do not lean back.
- Lower the bar the same way, hips back first.
Breathing
Take a breath and tighten your stomach before each rep. Breathe out as you come up.
Where you feel it
In your buttocks, the back of your thighs, your back and your grip.
Common mistakes
- Rounding the back as the bar leaves the floor.
- Letting the bar drift away from the legs.
- Jerking the bar off the floor.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Use only a weight you can lift with a flat back on every rep. Leave two or three reps in reserve.