Deadlift (Barbell)
A fundamental full-body exercise that strengthens the posterior chain, including the back, glutes, and hamstrings. It improves overall strength and power.
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Deadlift (Barbell)
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Step-by-Step Instructions
1. Starting Position
Stand with feet hip-width apart, barbell over mid-foot. Bend at the hips, keeping your back straight, and grasp the bar with an overhand or mixed grip.
- Keep your shoulders back and down
- Maintain a flat back
2. The Lift
Initiate the lift by driving through your heels, keeping your back straight and core tight. Think about pushing the floor away, not pulling the weight up.
- Keep your chest up
- Maintain a tight core
3. Lockout
Stand completely upright with your hips and knees extended. Briefly pause at the top before initiating the descent.
- Avoid hyperextension of the back
- Do not drop the bar
4. Controlled Descent
Slowly lower the bar back to the ground by reversing the movement, maintaining a neutral spine and controlled movement.
- Focus on your form
- Keep your back straight
5. Breathing
Inhale deeply before the lift, and exhale powerfully during the concentric phase (lifting)
- Controlled breathing helps stabilize your core
- Breathe out on the exertion
Form Tips
✓Neutral Spine
Maintain a natural curvature of your spine throughout the lift; avoid rounding or excessive arching.
✓Hip Hinge
Focus on hinging at the hips, not bending at the waist. Initiate the movement from your hips, keeping your back straight.
✓Proper Grip
Use a grip that allows you to maintain control throughout the movement. Experiment with overhand, underhand, or mixed grips.
✓Engage Your Core
Maintain a braced core throughout the lift to prevent injury and improve stability.
Common Mistakes
Rounding of the lower back
Focus on maintaining a neutral spine by engaging your core and keeping your back straight.
Lifting with the back instead of the legs
Focus on pushing through the heels and engaging the legs to initiate the lift. Keep the back straight.
Looking up during the lift
Keep your head in line with your spine; avoid looking up. This helps maintain a neutral spine.
Inconsistent grip
Use the same grip each set, ensuring a firm hold on the bar to avoid injury.
Shrugging shoulders during the lift
Keep the shoulders relaxed and down throughout the lift. Avoid shrugging your shoulders.
Alternative Exercises
- Sumo Deadlift
- Romanian Deadlift (RDL)
- Deficit Deadlift
- Rack Pulls
Complementary Exercises
- Squats
- Bench Press
- Pull-ups
- Bent-Over Rows
