Back to Exercises
🏋️ Compound Intermediate

Deadlift

A powerful compound movement that works the entire posterior chain.

Muscle Groups

Back Glutes Hamstrings Core Forearms

Equipment Needed

Barbell

The deadlift is a fundamental strength exercise that builds total body power and strength, particularly targeting the posterior chain.

How to Perform

  1. Setup: Stand with feet hip-width apart, bar over mid-foot. Bend at hips and knees to grip the bar just outside your legs.

  2. Position: Keep your chest up, back flat, and shoulders slightly in front of the bar.

  3. Lift: Take a breath, brace your core, and drive through your feet while keeping the bar close to your body.

  4. Lockout: Stand tall with hips and knees fully extended, shoulders back.

  5. Lower: Push your hips back first, then bend your knees to return the bar to the floor.

Tips

  • Keep the bar close to your body throughout the lift
  • Don’t round your lower back
  • Engage your lats to keep the bar path straight
  • Think of pushing the floor away rather than pulling the bar up

Variations

  • Sumo Deadlift: Wider stance, hands inside legs
  • Romanian Deadlift: Focuses on hamstrings with less knee bend
  • Trap Bar Deadlift: Easier on the lower back
  • Deficit Deadlift: Increased range of motion