Pull · Barbell
How to deadlift
Nothing else in the gym trains the whole back of your body at once the way a deadlift does — and nothing else punishes a lazy setup as quickly.
Muscles worked: Gluteus maximus, Hamstrings, Spinal erectors, Lats, Grip
How to do it
- Stand with the bar over midfoot, feet hip width, shins about an inch away.
- Push the hips back and take a grip just outside the legs, arms straight and vertical.
- Drop the hips until the shins touch the bar, lift the chest, and pull the slack out of the bar until it clicks.
- Push the floor away with the whole foot, keeping the bar dragging up the legs and the hips and shoulders rising together.
- Finish standing tall with the glutes squeezed, then reverse the path by pushing the hips back first.
Mistakes to avoid
- Yanking the bar off the floor before the slack is out — that is where backs round.
- Letting the bar drift away from the shins, which multiplies the load on the low back.
- Leaning back and hyperextending at the top instead of just standing tall.
Sets and reps
| Goal | Prescription |
|---|---|
| Strength | 3–5 sets of 3–5 reps, 3 min rest |
| Size | 3–4 sets of 6–8 reps, 2–3 min rest |
| Technique | 5 sets of 3 at 60–70% with a full reset every rep |
Swaps and alternatives
- Trap bar deadlift — Friendlier back angle, easier to learn.
- Romanian deadlift — More hamstring, less systemic fatigue.
- Rack pull — Lets you load the top half while mobility catches up.
Common questions
Keep training
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