Hinge · Coached in Recomp

Deadlift

The deadlift is an advanced hinge exercise for your hamstrings, glutes and back, using barbell.

Main muscles
Hamstrings, Glutes, Back
Also works
Calves, Forearms, Lats, Middle back, Quads, Traps
Equipment
Barbell
Level
Advanced
Deadlift, starting position
Start
Deadlift, end position
Finish

Setup

Stand with the bar over your mid-foot, feet hip-width. Bend down and grip just outside your legs.

How to do it

  1. Bring your shins to the bar, chest up, back flat.
  2. Take the slack out: pull the bar up into the plates until it clicks.
  3. Breathe in, brace hard, and push the floor away.
  4. Stand tall, then return the bar by pushing your hips back first.

Coaching cues

  • Bar drags up your legs.
  • Arms are straight ropes; don't pull with them.
  • Hips and shoulders rise together.

Common mistakes

  • Jerking the bar off the floor.
  • Rounding the lower back.
  • Leaning back at the top.

Safety

Stop the set if your back rounds. Building strength slowly matters more on this lift than any other.

Make it easier or harder

EasierRomanian deadlift

Alternatives to the deadlift

Barbell back squat Barbell, Squat rack Barbell hip thrust Barbell, Flat bench Romanian deadlift Barbell Barbell Glute Bridge Barbell Good Morning Barbell Stiff-Legged Barbell Deadlift Barbell