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How to do it
- Stand with feet hip-width apart, the bar over mid-foot, and shins about an inch from the bar.
- Hinge down and grip the bar just outside the knees with a flat back and chest tall.
- Pull the slack out of the bar, brace your core, and take a big breath into your stomach.
- Push the floor away with your legs while keeping the bar dragging close to your shins.
- Stand fully tall by squeezing the glutes and locking out the hips and knees together.
- Lower the bar by hinging at the hips first, then bending the knees once it passes them.
Common mistakes
- Rounding the lower back on the lift-off, which puts the spine in a weak position under heavy load.
- Yanking the bar off the floor without pulling the slack first, leading to a jerky pull and missed reps.
- Letting the bar drift away from the shins, which lengthens the lever arm and crushes the lower back.
- Hyperextending at the top instead of finishing with a tight glute squeeze and stacked rib cage.
Muscles worked
- Secondary
- Glutes
Good to know
- What muscles does the Barbell Deadlift work?
- Mainly the abs and traps. It also works the glutes.
- What equipment do you need for the Barbell Deadlift?
- It uses a barbell. Without it, the Bodyweight Deadlift and the Machine 45 Degree Back Extension train the same muscles the same way.
- Is the Barbell Deadlift good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Barbell Rack Pull.