Deadlift
Primary Muscles
Lower BackHamstringsGlutes
Secondary Muscles
LatsTrapsForearms
Equipment
Barbell
Difficulty
Advanced
How to Perform
- Stand with feet hip-width apart, barbell over midfoot. Bend at hips and knees to grip the bar.
- Keep your back flat, chest up, and shoulders over or slightly in front of the bar.
- Drive through your heels, extending hips and knees simultaneously to lift the bar.
- Stand tall at the top, then reverse the movement to lower the bar with control.
Pro Tips
- Keep the bar close to your body throughout the lift.
- Push the floor away rather than pulling the bar up.
- Take a deep breath and brace before each rep.
Common Mistakes
- Rounding your lower back during the lift.
- Starting with the bar too far from your shins.
- Hyperextending at the top instead of standing tall.