At a glance
| Equipment | Barbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Hinge |
| Primary muscle | Glutes |
| Also works | Hamstrings, Quads, Lower Back, Traps, Forearms |
The movement, step by step.
- Place the bar over the middle of your feet. Hinge down and grip just outside your legs, then bend the knees until your shins approach the bar.
- Brace the abdomen, keep your arms long, and gently take the slack out of the bar before it leaves the floor.
- Push the floor away and extend the knees and hips together, guiding the bar close to the legs until you stand tall.
- Send the hips back first, then bend the knees once the bar clears them. Set it on the floor and reset before the next rep.
Technique cues
- Keep the bar close enough to follow your legs.
- Stand tall without leaning back at the top.
- Reset your brace when the bar is on the floor.
Common mistakes
- Jerking a loose bar off the floor before bracing.
- Finishing by overextending the lower back instead of extending the hips.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Barbell Deadlift | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Barbell - Deadlift, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.