Back · Barbell
Barbell Deadlift
The barbell deadlift is a foundational compound strength exercise that targets the glutes, hamstrings, and the entire posterior chain, including the back extensors. It is suited for lifters aiming to build total-body strength and is typically performed at the beginning of a lower-body or pull workout.
- Equipment
- Barbell
- Type
- Strength
- Animation
- Men and women
How to do it
- Stand with your feet hip-width apart, with the barbell over your feet. Your shins should be about an inch away from the bar.
- Bend at your hips and knees to reach down and grip the bar with an overhand grip, hands just outside your legs.
- Inhale, brace your core, and keep your back straight and chest up as you lift the barbell. Your hips and shoulders should rise at the same rate.
- Drive through your heels to lift the bar, straightening your legs and hips to stand up fully with the barbell.
- Exhale as you lower the bar back to the ground, hinging at the hips and bending the knees, controlling the movement.
Common mistakes
- Rounding the lower back shifts mechanical stress directly onto the lumbar spine, increasing injury risk.
- Allowing the barbell to drift away from the shins creates an inefficient lever arm and overloads the lower back.
- Shooting the hips up before the chest rises turns the lift into a stiff-legged pull and reduces leg drive.
- Hyperextending the spine at the top of the movement compresses the lumbar vertebrae without adding extra glute recruitment.
Tips
- Pull the slack out of the barbell and engage your lats before initiating the lift from the floor.
- Focus on pushing the floor away through your midfoot and heels rather than simply pulling the bar up.
- Keep the bar in light contact with your shins and thighs throughout the entire range of motion.
Sets and reps
For pure strength, perform 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest, or 3 to 4 sets of 6 to 8 reps with 2 to 3 minutes of rest for muscle growth. Due to high systemic fatigue, this exercise is rarely programmed for high-repetition endurance training.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the barbell deadlift bad for your lower back?
When performed with neutral spinal alignment and appropriate loads, the deadlift strengthens the spinal erectors safely. If you experience sharp pain, stop immediately and consult a healthcare professional.
Can the barbell deadlift be replaced with dumbbells?
Yes, heavy dumbbell Romanian deadlifts or suitcase deadlifts train the same hip-hinge pattern and posterior chain muscles if a barbell is unavailable.
