How to Do the Barbell Deadlift
The conventional deadlift pulls a loaded bar from the floor to standing. It works the whole back of your body, especially the glutes, hamstrings and spinal erectors, and it builds a strong grip. It suits lifters who want raw strength and have learned to hinge.
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Muscles worked
Primary
- Lower Back
- Glutes
- Hamstrings
Secondary
- Traps
- Forearms
How to do the Barbell Deadlift
- 1
Stand with your feet hip-width apart and the bar over the middle of your feet.
- 2
Hinge at your hips and bend your knees to grip the bar just outside your legs.
- 3
Pull the slack out of the bar, lower your hips, and lift your chest.
- 4
Brace your abs and keep your back flat.
- 5
Push the floor away with your legs while the bar stays against your shins.
- 6
Once the bar passes your knees, drive your hips forward to stand tall.
- 7
Reverse the movement by pushing your hips back, then lower the bar under control.
Form cues to remember
- Push the floor away
- Keep the bar dragging up your legs
- Lats tight, bend the bar
- Finish with glutes, not lower back
Barbell Deadlift video tutorial
Common mistakes
Rounding the lower back
Brace before each rep and lower your hips just enough to keep your back flat.
Bar drifting away from you
Keep it in contact with your legs and shins so it travels in a straight line.
Hips shooting up first
Push with your legs and keep your chest rising at the same rate as your hips.
Leaning back at lockout
Stand tall by squeezing your glutes, not by hyperextending your back.
Sets and reps
| Strength | 3–5 sets of 2–5 reps, 3–5 min rest |
|---|---|
| Muscle growth | 2–4 sets of 5–8 reps, 2–3 min rest |
Heavy deadlifts load your spine, so keep your back flat, build up weight gradually, and stop a set when form breaks. If you have a history of back problems, check with a qualified professional first.
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Barbell Deadlift FAQ
What muscles does the deadlift work?
It works your glutes, hamstrings and lower back most, with your upper back, traps and forearms holding the bar. Your quads also help drive the bar off the floor.
Deadlift vs Romanian deadlift: what's the difference?
The conventional deadlift starts from the floor and bends your knees more, so it is heavier and trains the whole body. The Romanian deadlift starts standing, keeps your knees nearly straight and targets the hamstrings and glutes.
How often can I deadlift?
Once or twice a week suits most lifters because the movement is very taxing to recover from. Heavier pulls need more rest between sessions.
