Strength Training · Bodybuilding · Powerlifting · Functional Fitness
Deadlift
The conventional deadlift is a barbell lift from the floor to standing. It trains your hips, legs, and back while challenging your grip and trunk strength.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Stand with your feet hip-width apart and the bar over the middle of your feet.
- Bend forward at your hips toward the bar.
- Grip the bar just outside your legs with both palms facing you.
- Bend your knees until your shins lightly touch the bar, with your shoulders slightly ahead of it.
- Pull gently against the bar until you feel tension before it leaves the floor.
- Stand upright with the bar traveling close to your legs.
- Push your hips back to lower the bar to knee height.
- Bend your knees to lower the bar under control to a complete stop on the floor.
Form cues
- Breathe in; brace before each pull.
- Hips and shoulders rise together.
- Keep your arms straight.
- Keep your whole foot planted.
Common mistakes
- Squatting too low at the startSet your hips above your knees rather than sinking down into a squat.
- Leaning back at the topFinish with your ribs stacked over your pelvis rather than arching your lower back.
- Cranking your head upwardLet your gaze move naturally with your torso so your neck stays aligned with your back.
Safety
Heavy loads can strain your lower back or hamstrings if fatigue or poor control changes your lifting position. Losing your grip can drop the bar onto your feet or nearby objects.
- Start with light practice sets before adding weight gradually.
- Secure the plates with collars and keep the lifting area clear.
- End the set when you cannot maintain your starting back position or a secure grip.
- Use full-diameter plates or stable blocks so small plates do not force an unusually low starting position.
If reaching the floor causes back or hip pain, try a raised-bar version and seek advice from a physiotherapist before loading it heavily.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar (optional)
- Calibrated Powerlifting Plate (optional)
- Lifting Belt (optional)
- Lifting Straps (optional)
- Weight Plate (optional)
- Weightlifting Platform (optional)
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps
- Rest
- 3 min
Choose a weight that leaves about 2 good reps in reserve.