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How to do Barbell Deadlift

Primary muscle: Full Body · Secondary: Back, Glutes, Legs, Forearms, Core

Full BodyIntermediateBarbellCompound
Barbell Deadlift start and end positionBarbell Deadlift start and end position

Step-by-step

  1. Stand with your feet hip-width apart and the bar over the middle of your feet.
  2. Push your hips back to bend your knees and grip the bar at shoulder width.
  3. Open your chest, keep your back neutral (flat), and brace your core; keep the bar close to your legs.
  4. Drive through your heels and extend your legs and hips at the same time to lift the bar.
  5. Stand tall at the top, squeeze your glutes, then lower the bar to the floor under control by hinging at the hips.

Coaching tip

Maintain the natural arch in your lower back and lift with your hips while keeping the bar close to your legs.

Caution

Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.

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