- Feels in
- Lower back, glutes, hamstrings, grip
- Needed
- Barbell and plates
Step by step
- 1Set your feet hip-width apart under the bar; the bar sits over the middle of your foot.
- 2Hinge at the hips, grip the bar outside your knees and bring your shins against the bar.
- 3Brace your back until it is flat, breathe into your belly and push the floor away.
- 4Stand up with the bar against your body and return it along the same path.
Watch for
- Bar touches your shins
- Back flat, not hollow and not rounded
- Push the floor away
Common mistakes
- Starting with your hips too high, so your back does the work.
- Letting the bar drift away from your body.
- Overextending at the top with a sagging lower back.
Too heavy
Romanian deadlift with dumbbells, or a deadlift from blocks.
Too light
Deadlift with a pause below the knee or a three-second lowering tempo.
Injury prevention —
Never round your lower back during the lift. Lift with your legs and hips, not with a rounded back, and always start with a lighter warm-up weight.
Frequently asked questions
Which muscles does the Deadlift train?
Lower back, glutes, hamstrings, grip
What do you need for the Deadlift?
Barbell and plates
What are common mistakes in the Deadlift?
Starting with your hips too high, so your back does the work. Letting the bar drift away from your body. Overextending at the top with a sagging lower back.
What if the Deadlift is too hard?
Romanian deadlift with dumbbells, or a deadlift from blocks.
How do you make the Deadlift harder?
Deadlift with a pause below the knee or a three-second lowering tempo.
Take this exercise further
More exercises for the same muscles
General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.
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