Back · Lower back · Barbell
Deadlift
The deadlift is lifting a loaded barbell from the floor to standing. It works more muscle at once than almost any other lift, from the hamstrings and glutes to the whole back and the grip, and it is where most people lift their heaviest weight.
How to
Barbell- 1 Bar over mid-foot, grip just outside the knees.
- 2 Brace and push the floor away, keeping the bar close.
- 3 Stand tall, then lower along the same path.
Tips
- Take the slack out of the bar before it leaves the floor: pull until you hear the plates click.
- Keep the bar in contact with the legs all the way up.
- Brace with a big breath before every rep, not only the first.
Common mistakes
- Rounding the lower back to reach the bar.
- Letting the hips shoot up first so the back lifts the weight alone.
- Leaning back at the top instead of simply standing tall.
Muscles worked
Main
- Glutes
- Hamstrings
- Lower back (spinal erectors)
Also working
- Quads
- Lats and upper back
- Traps
- Forearms and grip
Breathing and bracing
Take a big breath into the belly and brace before each rep, hold it until you are standing, and take a new breath at the top or on the floor between reps. A lifting belt helps the brace on heavy sets.
Sets and reps
- Strength
- 3–5 sets of 2–5 reps, 3–5 min rest
- Muscle size
- 2–4 sets of 5–8 reps, 3 min rest
- How often
- 1–2 times a week is enough for most people; it tires the whole body
Setup
- 1 Stand with the middle of the foot under the bar, feet about hip-width, toes slightly out.
- 2 Bend down and grip the bar just outside the legs, arms straight.
- 3 Bend the knees until the shins touch the bar.
- 4 Lift the chest and flatten the back without moving the bar.
- 5 Take the slack out: pull until the bar and plates click, then take a big breath and brace.
Technique in detail
- Push the floor away with the legs; the hips and shoulders rise together.
- Keep the bar in contact with the shins and thighs.
- Once the bar passes the knees, drive the hips forward to stand tall.
- Finish standing straight with the glutes squeezed, not leaning back.
- Lower by pushing the hips back first, then bending the knees once the bar passes them.
In these plans
- PPL · 3 DAY · Pull
- PPL · 6 DAY · Pull A
- UPPER / LOWER · 4 DAY · Lower B
- BRO SPLIT · 5 DAY · Back
Variations and alternatives
Questions
Is it normal to feel the deadlift in my lower back?
Working the back muscles is expected. Sharp pain, or a back that rounds as you pull, is not; lower the weight and fix the setup.
Should I use a mixed grip or straps?
A double overhand grip builds grip strength. When the grip fails before the back and legs, use straps or a mixed grip for the heaviest sets.
Touch-and-go or reset each rep?
Resetting on the floor gives a cleaner start for strength; touch-and-go keeps tension for higher reps. Do not bounce the plates.
Log it in Volu(me)
Add Deadlift to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.