Deadlift tutorial
The deadlift is one of the most complete strength exercises, training the entire posterior chain including the spinal erectors, glutes, hamstrings, and lats at once. It builds total-body strength and real-world lifting ability and suits intermediate lifters who have learned the hip-hinge pattern.
How to perform
- Stand behind the bar with feet hip-width apart and the bar over your mid-foot.
- Hinge at the hips and grip the bar just outside your shins with straight arms.
- Bend your knees until your shins touch the bar, lifting your chest and keeping your back flat.
- Engage your lats, brace your core, and pull the slack out of the bar.
- Push the floor away and extend your knees and hips together, keeping the bar close to your body.
- Stand fully upright at the top and squeeze your glutes without leaning back.
- Push your hips back, then bend your knees to lower the bar along the same path to the floor.
Breathing: Take a deep breath and brace before each pull, then exhale at the top or after setting the bar down.
Key tips
- Keep the bar in contact with or close to your shins and thighs the whole way.
- Think of pushing the floor away rather than pulling the bar.
- Keep your neck neutral in line with your spine; don't crane up.
Common mistakes
- Rounding the lower back while lifting or lowering the bar.
- Shooting the hips up before the chest, turning it into a stiff-legged pull.
- Hyperextending and leaning back at the top.
Safety: People with a history of back pain or disc issues should be cautious and train under supervision; a kettlebell or trap-bar deadlift is an easier alternative.
BackPrimary muscle
BarbellEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Dumbbell Romanian Deadlift
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