← Back to library
Last updated February 2, 2026
Media unavailable
adductorscalveshamstringsquadricepslatslower backteres majortrapeziusabductorsglutes
Deadlift (Barbell)
Stand with feet hip-width apart. Grip the bar, drop your hips, and lift by driving through the floor. Keep the bar close to your legs and your back straight.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- Very High
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
hamstrings
Secondary
lower back
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with your feet hip-width apart, with the barbell positioned over the middle of your feet.
- Bend at your hips and knees to lower your body and grip the barbell with both hands, using an overhand grip.
- Step 2Grip the Bar
- Place your hands shoulder-width apart on the barbell.
- Ensure your grip is firm and your wrists are straight.
- Step 3Position Your Body
- Keep your chest up and your back straight, with your shoulder blades retracted.
- Engage your core and look forward to maintain a neutral spine.
- Step 4Lift the Bar
- Push through your heels and extend your hips and knees simultaneously to lift the barbell off the ground.
- Keep the barbell close to your body as you lift, maintaining a straight back.
- Step 5Stand Tall
- Continue lifting until you are fully upright, with your shoulders back and chest proud.
- Avoid leaning back at the top of the movement.
- Step 6Lower the Bar
- Hinge at your hips and bend your knees to lower the barbell back to the ground.
- Keep the bar close to your body and maintain a straight back throughout the descent.
- Step 7Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form throughout each lift.
- Step 8Finish the Exercise
- After completing your reps, carefully place the barbell down on the ground.
- Stand up straight and take a moment to recover before moving on to your next exercise.