Barbell Deadlift
- Intermediate
- Barbell
The barbell deadlift is the heaviest lift most people will ever perform. The lifter pulls the bar from the floor to a standing lockout in a single hinge pattern, training the lower back, mid-back, glutes, and hamstrings together under maximum load. It's the lift powerlifters compete in, athletes use to build pulling strength, and lifelong gymgoers return to as the truest test of full-body strength.
How to do the Barbell Deadlift
- Stand with feet hip-width apart, the bar over mid-foot, and shins about an inch from the bar.
- Hinge down and grip the bar just outside the knees with a flat back and chest tall.
- Pull the slack out of the bar, brace your core, and take a big breath into your stomach.
- Push the floor away with your legs while keeping the bar dragging close to your shins.
- Stand fully tall by squeezing the glutes and locking out the hips and knees together.
- Lower the bar by hinging at the hips first, then bending the knees once it passes them.
Muscles worked
- Primary:
- Traps and Core
- Secondary:
- Glutes
Why train it
- Builds total-body pulling strength led by the back, glutes, and hamstrings.
- Trains the hinge pattern that protects the back in everyday lifting.
- Develops grip, core bracing, and full-body tension under heavy load.
Common mistakes
- Rounding the lower back on the lift-off, which puts the spine in a weak position under heavy load.
- Yanking the bar off the floor without pulling the slack first, leading to a jerky pull and missed reps.
- Letting the bar drift away from the shins, which lengthens the lever arm and crushes the lower back.
- Hyperextending at the top instead of finishing with a tight glute squeeze and stacked rib cage.
Frequently asked questions
What muscles does the Barbell Deadlift work?
The Barbell Deadlift trains the traps and core as the main targets. Expect the glutes to take some of the load as well.
What equipment do I need for the Barbell Deadlift?
Only a barbell. Nothing beyond that is required to run the movement the way it is described above.
Is the Barbell Deadlift suitable for beginners?
With some training behind you. The Barbell Deadlift is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Barbell Deadlift at home?
Yes, if you own a barbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Barbell Deadlift should I do?
Three to five sets of 5 to 8 reps for strength, or 8 to 12 for size. A hinge is heavy on the lower back, so leave a rep in the tank and rest two to three minutes between sets.
What are good alternatives to the Barbell Deadlift?
Barbell Rack Pull, Bodyweight Deadlift, and Machine 45 Degree Back Extension train the same primary muscles as the Barbell Deadlift. Pick whichever one matches the equipment in front of you.