Muscle Groups Involved

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Category

Barbell

Highlights

Description

The Deadlift is a fundamental compound exercise that primarily targets the glutes, hamstrings, and lower back, while also engaging the core, quads, and upper back. It’s known as the king of exercise

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The Deadlift is a fundamental compound exercise that primarily targets the glutes, hamstrings, and lower back, while also engaging the core, quads, and upper back. It’s known as the king of exercises because it works nearly every muscle group in your body while increasing athleticism and improving posture. To perform the Deadlift, stand with your feet hip-width apart, with a barbell on the floor in front of you. Brace your abdominals hard while flexing your lats to build stability in your core. Hinge at your hips, bending your knees slightly, while pushing your hips back to lower yourself towards the bar. Grip the barbell with your hands just outside your knees, palms facing your body. Keeping your back straight and core braced, lift the bar by driving through your heels and extending your hips and knees simultaneously. Once you reach a standing position, pause briefly at the top, squeezing your glutes and redoubling your abdominal brace. Reverse the movement by hinging at the hips and lowering the bar back to the floor with control. Pause briefly, rebrace your core with a deep breath and repeat the movement for the desired number of repetitions.

Common Mistakes

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Do not arch your back. Do not round your back. Do not bend forward only. Instead push your hips back to center your weight over your feet. Do not drag the bar against your shins. Do not round your shoulders. Do not hyperextend your low back at the top of the movement. Instead brace your core and squeeze your glutes to lock out. Do not drop the weights. Do not use a mixed grip (one palm in, one palm out) unless you are testing your max or if you are a competitive powerlifter. Do not bounce the weights off the floor.

Pro Tips

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Practice a top-down set up meaning, brace your abdominals, core, and lats with a deep breath before even bending down to pick up the bar. Take a narrow stance so that your knees do not hit your arms while pulling the weight. Sit back into the weight and drive through your heels but do not lean back so far that your toes come up.

Purpose

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The Deadlift is legendary for building maximum strength, pulling power, and posterior chain strength which is necessary for running, sprinting, jumping, and nearly anything athletic.

Form

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As you reach down to grip the bar your shoulders should be past or in front of the bar if looking from the side. The bar should be over your mid foot, about 1-2 inches from your shin. The bar should travel in a straight line up and down during the exercise.

Additional Names