Barbell Deadlift
Glutes · Barbell
Play the movement guide, then follow the steps at your own pace. This demonstration has no spoken audio.
- Main muscle
- Glutes
- Also works
- Quads, Hamstrings, Back
- Equipment
- Barbell
- Movement type
- Powerlifting
How to do it
- Bend at your hips and knees to grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Begin the lift by pushing through your heels, extending your hips and knees to lift the barbell off the floor.
- As the barbell passes your knees, continue to lift by extending your hips until you are standing upright with the barbell in front of your thighs.
- Lower the barbell back to the floor with control by pushing your hips back and bending your knees, maintaining a straight back and engaged core. Repeat for the desired number of repetitions.
Keep in mind
- Keep your head in line with your spine to maintain proper neck alignment and prevent strain.
- Visualize pulling the barbell back rather than up, to keep it close to your body and use the correct muscle groups.
- Use a mixed grip (one hand overhand, one hand underhand) for heavier lifts to enhance grip strength.
