Barbell Deadlift front view
- Target muscle
- —
- Equipment
- Barbell
- Body part
- Back
The barbell deadlift is a foundational full-body strength exercise that loads the entire posterior chain — the back (erector spinae, lats, traps), glutes, and hamstrings — while your grip and forearms hold the bar. It's a hip-hinge movement that lets you lift heavy from the floor and builds total-body pulling strength.
How to do the Barbell Deadlift front view
- 1Stand with your feet about hip-width apart, with the bar over your mid-foot and close to your shins.
- 2Push your hips back and bend your knees to grip the bar just outside your legs, hands roughly shoulder-width apart.
- 3Brace your core, set your chest up, and pull the slack out of the bar so your back is flat and your shoulders sit just in front of the bar.
- 4Drive through your heels and extend your hips and knees together, keeping the bar dragging close to your body as it rises.
- 5Stand tall at the top by squeezing your glutes and locking out your hips, without leaning back or shrugging the bar.
- 6Hinge at the hips and bend your knees to lower the bar under control, keeping it close to your legs.
- 7Return the bar to the floor with a flat back, reset your brace, and repeat for your reps.
Form tips
- Brace your core hard and keep a flat, neutral spine from setup through lockout — never let your lower back round under load.
- Keep the bar tight against your body throughout the pull; a bar that drifts forward forces your lower back to work harder.
- Lead the movement with your hips, not your back — think of pushing the floor away rather than yanking the bar up.
- Use a mixed or hook grip on heavier sets if the bar starts to slip from your fingers.
Common mistakes
- Rounding the lower back when lifting, which concentrates load on the spine and is a leading cause of deadlift injury.
- Letting the bar drift away from your shins, which increases the lever arm on your lower back and kills your leverage.
- Jerking the bar off the floor before bracing, which loses tension and exposes the spine to a sudden, uncontrolled load.
- Hyperextending or leaning back at the top, which stresses the lower back without adding any benefit to the lift.
Frequently asked questions
What muscles does the barbell deadlift work?
It trains the whole posterior chain — the back muscles (erector spinae, lats, traps), glutes, and hamstrings — while your forearms and grip work to hold onto the bar.
How wide should my stance and grip be?
A conventional deadlift uses a roughly hip-width stance with your hands gripping just outside your legs, about shoulder-width apart. The bar should sit over your mid-foot, close to your shins.
Is the barbell deadlift good for beginners?
Yes, it's one of the most effective strength builders, but technique comes first. Start light, groove a flat-backed hip hinge, and add weight only once your form is solid.
How many sets and reps should I do?
For building strength, 3 to 5 sets of 3 to 6 reps works well. Because the deadlift is demanding, keep the reps clean and stop a set once your back position starts to break down.
