Deadlift

Deadlift is an intermediate compound pull using barbell. It loads Back.

Muscles worked

• Primary: Back
• Secondary: Hamstrings, Glutes, Quadriceps, Forearms, Traps, Abs

Setup

• Bar over mid-foot, shins close, hips above the knees.
• Hands just outside the legs, lats on, chest up.

How to do it

1. Push the floor away and stand tall.
2. Lock the hips and knees together at the top.
3. Lower by hinging first, then bending the knees.

Coaching cues

• Wedge into the bar before it leaves the floor.
• Drag the bar up the legs.
• Stand tall — don't lean back.

Common mistakes

• Hips shooting up first. Push the floor; keep the chest and hips rising together.
• Bar drifting forward. Lats on; bar stays over mid-foot.

Related lifts

• Barbell Incline Row Back
• Barbell Inverted Row Back
• Barbell Rack Pull Back
• Barbell Row Back
• Bent Over T-Bar Row Back
• Bent Over Underhand Grip T-Bar Row Back