1 / 6Deadlift
Lifting a loaded bar from the floor works almost the whole back of your body: hamstrings, glutes and back. It's the best lesson in lifting things safely.
BackLegsGlutes
- Level
- Advanced
- Equipment
- Barbell
- Main muscle
- Back
- Also works
- Legs, Glutes
- Beginner sets
- 3 × 6–8
- Rest
- 120 seconds
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See the app · coming soonHow to do it
- 1Stand with the bar over your mid-foot, feet hip width apart.
- 2Hinge down and grip the bar just outside your legs.
- 3Keep your back flat and lift by pushing the floor away.
- 4Stand tall, then lower the bar with control.
Common mistakes
- Rounding the back as the bar leaves the floor
- Letting the bar drift away from the legs
- Jerking the bar up instead of pushing the floor away
Tips
- Keep the bar touching your legs all the way up
- Take the slack out of the bar before you pull
- Finish standing tall without leaning back
Questions
Is the deadlift safe for beginners?
Yes, with light weight and a coach or video check. Learn the hip hinge first, with a Romanian deadlift or a light bar.
Should I wear a belt?
Not needed while learning. A belt can help later with heavy weights, but it doesn't replace bracing your core.
More Back exercises
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