Barbell Deadlift

beginner Compound
Primary Posterior chain
Secondary Glutes Hamstrings Back Core Quads Grip
Equipment barbell
Table of Contents

Stand with feet hip-width apart, bar over midfoot. Hinge at the hips and grip the bar just outside your knees. Set your back flat, chest up, and brace your core. Drive through the floor, extending your hips and knees simultaneously. Stand tall at the top with hips fully locked out, then reverse the movement to lower the bar.

Pro Tips

  • Keep the bar close to your body throughout the entire lift
  • Think of pushing the floor away rather than pulling the bar up
  • Do not round your lower back — maintain a neutral spine
  • Reset your position between each rep for consistent form

Variations & alternatives

Sumo Deadlift Deficit Deadlift Rack Pulls Stiff Leg Deadlift Trap Bar Deadlift

Useful tools

1RM Calculator Plate Calculator

Programs that use this exercise

5x5 Power Builder Linear Barbell Program Tiered Linear Progression Deadlift Builder Periodized Strength Cycles The Cube Method Founders Deadlift Peak Founders Competition Foundation

Learn more

Deadlift Program for Beginners: Build Strength From the Floor → The Complete Guide to 5x5 Training: Science, Structure, and When to Move On → Progressive Overload: The Complete Guide to Getting Stronger →

Track Barbell Deadlift in SteelRep

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