Barbell Deadlift
- Target muscle
- Gluteus Maximus
- Synergist muscles
- Adductor Magnus, Erector Spinae, Hamstrings, Quadriceps, Soleus
- Equipment
- Barbell
- Body part
- Hips
- Type
- Strength
The barbell deadlift is a foundational hip-hinge strength exercise that primarily targets the gluteus maximus, with strong assistance from the hamstrings, adductor magnus, erector spinae, quadriceps, and soleus. Lifting a loaded barbell from the floor to a standing lockout, it builds full-body pulling strength and is a benchmark for posterior-chain power.
How to do the Barbell Deadlift
- 1Stand with your feet about hip-width apart, with the barbell over your mid-foot and your shins close to the bar.
- 2Hinge at your hips and bend your knees to grip the bar just outside your legs, hands roughly shoulder-width apart.
- 3Set your back flat and brace your core, pulling your chest up so your spine stays in a neutral position.
- 4Take the slack out of the bar by pulling lightly upward until you feel tension, keeping your arms straight.
- 5Drive through your mid-foot and extend your hips and knees together, dragging the bar close to your legs.
- 6Stand tall at lockout by squeezing your glutes, with your hips and knees fully extended and your shoulders back.
- 7Lower the bar under control by pushing your hips back first, then bending your knees to return it to the floor.
- 8Reset your brace and position before each rep, then repeat or set the bar down to finish.
Form tips
- Keep a neutral spine and brace your core hard before every pull to protect your lower back under load.
- Keep the bar in contact with your legs throughout the lift to shorten the lever and keep tension on your glutes and hamstrings.
- Push the floor away with your legs rather than yanking with your arms, which stay straight as connectors.
- Use a hook grip or mixed grip on heavier sets so grip strength doesn't limit the lift before your hips do.
- Start each rep from a dead stop on the floor instead of bouncing, so every rep is a controlled, full effort.
Common mistakes
- Rounding the lower back when lifting, which shifts load onto the spine and greatly increases injury risk.
- Letting the hips shoot up first so the bar rises before the chest, which turns the pull into a stiff-legged strain on the back.
- Letting the bar drift away from the body, which lengthens the lever, stresses the spine, and stalls the lift.
- Hyperextending and leaning back at lockout, which loads the lumbar spine without adding any useful tension.
- Jerking the bar off the floor instead of taking out the slack first, which spikes force on the back and breaks your position.
Frequently asked questions
What muscles does the barbell deadlift work?
It primarily works the gluteus maximus, with the hamstrings, adductor magnus, erector spinae (lower back), quadriceps, and soleus acting as synergists. It trains the whole posterior chain in one movement.
How wide should my stance and grip be?
For a conventional deadlift, set your feet about hip-width apart with the bar over your mid-foot, and grip just outside your legs at roughly shoulder-width. Your arms should hang straight down outside your knees.
Is the barbell deadlift good for beginners?
Yes, when you learn the hinge with light weight first. Master a flat, braced back and a smooth hip drive before adding load, since technique matters more here than on most lifts.
How many sets and reps should I do?
For strength, 3 to 5 sets of 3 to 6 reps works well. Because the deadlift is taxing, keep total volume lower than on other lifts and prioritize crisp form on every rep.
Should I lower the bar slowly or drop it?
Lower it under control by pushing your hips back and bending your knees once the bar passes them. Controlled lowering builds strength and lets you reset position, though heavier singles can be set down more quickly to spare your grip and back.
