Barbell Deadlift

GymDaze demonstration

Watch Barbell Deadlift

Technique

How to perform Barbell Deadlift

1. Stand with the loaded bar over the middle of your feet and take a hip-width stance.
2. Hinge down, bend your knees and grip the bar just outside your legs; use an overhand grip, the documented mixed grip, or optional lifting straps.
3. Keep your arms straight and brace your trunk before lifting.
4. Push through your feet and extend your knees and hips while keeping the bar close to your legs.
5. Finish standing tall without leaning backward or deliberately squeezing the shoulder blades together.
6. Push your hips back and bend your knees to lower the bar to the floor under control.
7. Reset your position before the next repetition.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Erector Spinae, Semimembranosus, Semitendinosus.