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Barbell 2-3 Deadlift

The Barbell 2-3 Deadlift is a compound exercise that mainly works the glutes & hips, hamstrings and lower back, with help from the quads and back. You'll need: barbell and weight plates.

Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Barbell
Barbell
Weight Plates
Weight Plates

Barbell 2-3 Deadlift Muscles Worked

Primary

Glutes (gluteus maximus); Hamstrings; Spinal Erectors (erector spinae)

Secondary

Quads (quadriceps femoris); Lats (latissimus dorsi)

How to do the Barbell 2-3 Deadlift

  1. Stand with your mid-foot under the barbell and feet about hip-width apart.

  2. Hinge at your hips and bend your knees to grip the barbell just outside your legs with a firm overhand grip.

  3. Engage your core, flatten your back, and pull your chest up while keeping your arms straight.

  4. Drive through your heels to lift the bar smoothly off the floor, keeping it close to your shins.

  5. Stand tall and lock your hips out completely at the top without leaning back excessively.

  6. Lower the bar back down under control by pushing your hips back first, then bending your knees once the bar passes them.

Barbell 2-3 Deadlift FAQs

What muscles does the Barbell 2-3 Deadlift work?

The Barbell 2-3 Deadlift mainly works the glutes & hips, hamstrings and lower back, with help from the quads and back. The main muscles are the gluteus maximus, hamstrings and erector spinae.

What equipment do you need for the Barbell 2-3 Deadlift?

Barbell and weight plates.

Is the Barbell 2-3 Deadlift a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell 2-3 Deadlift go on?

It belongs on pull day in a push/pull/legs routine.

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