Barbell Deadlift 7s · no sound

Barbell Deadlift

The conventional pull from the floor — the gold-standard hinge that loads the back, glutes, and hamstrings heavier than any other lift.

Primary muscle
Abs, Traps
Equipment
Barbell
Difficulty
Intermediate
Movement
Hinge
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How to do it

  1. Stand with feet hip-width apart, the bar over mid-foot, and shins about an inch from the bar.
  2. Hinge down and grip the bar just outside the knees with a flat back and chest tall.
  3. Pull the slack out of the bar, brace your core, and take a big breath into your stomach.
  4. Push the floor away with your legs while keeping the bar dragging close to your shins.
  5. Stand fully tall by squeezing the glutes and locking out the hips and knees together.
  6. 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

Primary
AbsTraps
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.

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