A standing hip-hinge that lifts a loaded barbell from the floor to full standing, primarily working the hamstrings.
How to do the Deadlift (Barbell)#
- Position the bar over the middle of your feet, set feet about shoulder-width, and grip the bar outside your legs.
- Hinge at the hips and bend the knees until your shins touch the bar, lift your chest, and brace your core.
- Drive through your heels to extend your hips and knees, bringing the bar to hip level while keeping it close to your legs.
- Reverse the motion by pushing your hips back and bending your knees to lower the bar to the floor under control.
Muscles worked#
- Primary: Glutes, Hamstrings, Lower back
- Secondary: Quads, Traps, Upper back, Forearms, Abs
Common mistakes#
- Rounding the lower back during the lift.
- Letting the bar drift away from the legs.
- Hips rising before the torso and breaking the hinge pattern.
- Overextending the lower back at the top.
