Deadlift

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Technique

1. Stand with feet hip-width apart and slightly turned out, Barbell above mid-foot, shins close but not touching the bar.
2. Bend at the hips and knees, grip the bar slightly wider than hip-width, palms facing down.
3. Straighten your back, lift your chest, and brace your core, putting everything under tensions but without lifting the bar off of the ground yet.
4. Then drive through your heels, extend your hips and knees simultaneously, lifting the bar.
5. Stand tall with the bar close to your body, then lower it back down, bend at the hips and at the knees.

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Form tips

• Maintain a neutral spine throughout the lift, avoiding rounding or arching of the back.
• Keep the bar close to your body during the ascent and descent to avoid strain on the back.
• Engage your core muscles and focus on driving through the heels to lift the weight.
• Avoid jerking the weight up; use a smooth, controlled motion throughout the movement.

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Muscles

Strength

Primary

• Spine
• Glutes
• Hamstrings

Secondary

• Hip adductors
• Neck
• Quadriceps
• Back
• Shoulders
• Pelvis

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Equipment

Barbell

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Appears in

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Variations

Dumbbell deadlift

Novice

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