Strength Training · Powerlifting
Deadlift With a Deadlift Bar
The deadlift with a deadlift bar is a floor pull using a longer, thinner bar that flexes before the plates rise. It trains hip and leg strength while your back and trunk hold you steady.
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, with the bar over the middle of your feet.
- Grip the bar just outside your legs from a bent-over position.
- Lower your hips until your shins lightly touch the bar.
- Apply steady upward tension to take up the bar’s flex before the plates leave the floor.
- Push through the floor to stand upright with the bar close to your legs.
- Move your hips back to lower the bar past your knees.
- Bend your knees to return the plates to the floor.
- Let the shaft settle completely before starting another repetition.
Form cues
- Brace your belly before you pull.
- Keep your whole foot planted.
- Keep your neck aligned with your back.
Common mistakes
- Hips shooting up firstReduce the load until your hips and shoulders rise together as the plates lift.
- Bar drifting forwardTighten your armpits to keep the bar traveling directly above your midfoot.
- Leaning back at lockoutFinish with your shoulders over your hips rather than pushing your torso behind them.
Safety
Heavy loading or a sudden yank as the flexible bar takes tension can strain your lower back. Pulling with a bent elbow, especially with an underhand grip, can injure your biceps tendon.
- Load both ends evenly and secure the plates with collars on a level platform.
- Use lighter warm-up sets to learn the bar’s flex before adding working weight.
- Keep both elbows straight throughout the lift.
- End the set if your back position changes or your grip starts to slip.
If you have back or hip pain, or a history of biceps tendon injury, get guidance from a physiotherapist before heavy pulling.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Deadlift Barbell
- Lifting Belt (optional)
- Weight Plate
- Weightlifting Platform
Sets and reps
- Sets
- 3–4
- Target
- 3–6 reps
- Rest
- 3 min
Choose a weight that leaves about two controlled repetitions in reserve.