Barbell Deadlift

Target Muscle: Back Glutes Legs
Equipment: Free Weights / Dumbbells
Level: Intermediate
Barbell Deadlift

The Barbell Deadlift is the ultimate test of raw strength and the most functional exercise in existence — you deadlift every time you pick anything up from the ground. It builds the entire posterior chain: spinal erectors, glutes, hamstrings, traps, and forearms. No exercise builds a thicker, stronger back. Conventional or sumo stance variants allow you to find the most comfortable and powerful pulling position for your body type.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Approach the bar so it sits over your mid-foot (about 1 inch from your shins)

  2. Step 2

    2. Stand with feet hip-width apart (conventional) or wide (sumo)

  3. Step 3

    3. Hinge at the hips and bend your knees to grip the bar just outside your legs

  4. Step 4

    4. Drop your hips until your shins touch the bar — do not let the bar roll away from your mid-foot

  5. Step 5

    5. Flatten your back (neutral spine), brace your core, and pull the slack out of the bar

  6. Step 6

    6. Drive through your heels, push the floor away, and stand tall — the bar should stay in contact with your legs the entire pull

Pro Tips

  • Take the slack out of the bar BEFORE you pull — this engages your lats and prevents jerking. The bar must stay in contact with your shins and thighs throughout — if it drifts forward, it increases lower back strain exponentially. Do not hyperextend at the top; stand tall with glutes squeezed, shoulders back, and hips fully extended. Lower the bar by hinging at the hips first, then bending the knees once the bar passes them.