Barbell Deadlift
The Barbell Deadlift is a compound strength exercise performed with a barbell. It primarily targets the lower back, with the calves, forearms, glutes, hamstrings, lats, quadriceps, and traps working as secondary muscles. Suitable for intermediate lifters.
Primary Muscles
Secondary Muscles
Level
intermediateMechanic
compoundEquipment
barbellCategory
strengthInstructions
- Stand with your feet hip-width apart with the barbell over the middle of your feet.
- Bend at the hips and knees to grip the bar with hands just outside your legs, using either an overhand or mixed grip.
- Keep your chest up, back flat, and core engaged as you drive through your heels to stand up.
- Pull the bar up along your legs, extending your hips and knees simultaneously until you are standing upright.
- Lower the bar back to the floor by hinging at the hips and bending your knees, maintaining a flat back throughout.