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Barbell Deadlift

The ultimate full-body strength builder. Master the deadlift and build a strong back, powerful legs, and overall athleticism.

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

Barbell Deadlift demo video 2
Barbell Deadlift demo video 3
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell
Weight Plates
Weight Plates

Barbell Deadlift Muscles Worked

Primary

Glutes (gluteus maximus); Spinal Erectors (erector spinae); Quads (quadriceps femoris)

Secondary

Hamstrings

Barbell Deadlift Variations and Alternatives

How to do the Barbell Deadlift

  1. Stand with your feet hip-width apart with the barbell over your feet's midline.

  2. Bend at the hips and knees, squatting down to grip the bar with both hands. Your grip should be just outside your legs, either with both palms facing you or one palm facing away and one facing towards you for a mixed grip.

  3. Keep your back straight with your chest up and shoulders back, engaging your core.

  4. Begin the lift by driving through your heels, extending your hips and knees simultaneously as you lift the barbell off the floor. Your arms should remain extended and act as hooks.

  5. As the bar passes your knees, thrust your hips forward and straighten your body to stand up completely, with the bar resting in front of your thighs.

  6. Hold the position briefly at the top, making sure your back is straight and not hyperextended.

  7. Lower the bar by bending at the hips first, pushing your buttocks back, then bending your knees once the barbell is past them, to return to the starting position.

  8. Rest briefly and then repeat for the desired number of repetitions.

Note: It's important to maintain proper form throughout the deadlift to avoid injury, especially keeping your lower back neutral, not rounded, and avoiding jerking movements. Also, make sure to start with a weight that is manageable for your level of strength and experience.

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Barbell Deadlift FAQs

What muscles does the Barbell Deadlift work?

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

What equipment do you need for the Barbell Deadlift?

Barbell or weight plates.

Is the Barbell 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 Deadlift go on?

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

What are some Barbell Deadlift variations and alternatives?

Similar exercises include the Axle Deadlift, Barbell Jefferson Squat, Barbell Staggered-Stance Deadlift and Barbell Clean Deadlift.

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