Barbell Deadlift

How to do the Barbell Deadlift with good form: step-by-step technique, the muscles it works (glutes, hamstrings and lower back), coaching cues and the mistakes to avoid.

Muscles worked

Primary: Glutes, Hamstrings, Lower back
Secondary: Quads, Upper back, Forearms

How to do it

Stand with your mid-foot directly under the barbell, feet spaced hip-width apart.
Hinge at your hips and bend your knees to grip the bar with a double-overhand or mixed grip just outside your legs.
Drop your hips slightly, bring your shins forward until they lightly touch the bar, and pull your chest up to flatten your back.
Take a massive breath into your belly, brace your core tightly, and pull the slack out of the bar.
Drive the floor away with your legs, keeping the barbell in tight contact with your shins and thighs as you stand.
As the bar passes your knees, thrust your hips forward to lock out completely, squeezing your glutes.
Lower the bar under control by pushing your hips back first, bending the knees only after the bar clears them.

Coaching cues

Bar stays touching the legs
Push the floor away
Lock out the hips at the top

Common mistakes

Letting the barbell drift away from the body, placing severe shear stress on the lower back
Rounding the lower back in the starting position
Hitching or locking the knees before the hips finish extending

Equipment and setup

Barbell, weight plates

Barbell loaded on the floor with standard-sized plates.

Also known as: Conventional Deadlift, Deadlift

Track your Barbell Deadlift in ROAN

ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.

Download on theApp Store