Primary Muscles
Secondary Muscles
Deadlift
- Hamstrings
- Traps
- Forearms
- Quads
- Calves
- Middle Back
- Lower Back
- Glutes
- Hip Flexors
- Steps
- Variations
- Tips
- Stats
- Similar
- Plans
- Muscles
- Equipment
- Details
How to do the Deadlift - Learn Proper Deadlift Form
- Step 1: Stand in front of a barbell.
- Step 2: Bend your knees and bend forward to grasp the bar using an overhand grip. Your back should be kept as straight as possible. Hands should be approximately shoulder width apart.
- Step 3: Push with your knees while bringing your torso into an upright position. Once you are standing upright, stick your chest out and bring your shoulder blades together to contract your back. You should look similar to a solder standing at attention.
- Step 4: To move back to starting position, bend your knees while leaning your torso forward at the waist. Your back should be kept straight. When the weights are touching the floor, you have completed one full rep and are ready to start the next one.
- Step 5: Repeat the number of reps set out in your program.
Deadlift Variations and Deadlift Alternatives
- Variation 1: Dumbbells can be substituted for a barbell.
Deadlift Tips
- Tip 1: If it's hard to keep your grip on the bar, use wrist straps. You can also alternate your grip.
- Tip 2: This exercise is not recommended for people who have back issues. For them, a rowing exercise is a better choice.
- Tip 3: Take care not to round the back while performing this exercise to avoid injury. Using a weight that is too heavy will also cause injury, and it's better to use a lighter one if in doubt.
Deadlift Records and Deadlift Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 1,113 | 45 |
| Average weight for this exercise: | 175 pounds | 103 pounds |
| # of workout plans that include this exercise: | 238 | 238 |
| Popularity Rank (based on number of workouts): | 4 | 4 |
Your Deadlift Records and Deadlift Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
Deadlift Chart - Average Deadlift Weight Lifted
Deadlift - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
Arc Trainer | Hamstrings | Intermediate |
 |
Basketball | Hamstrings | Intermediate |
 |
Big Toe Pose | Hamstrings | Intermediate |
 |
Bodyweight Glute Hamstring Raise | Hamstrings | Intermediate |
 |
Cable Pull Through | Hamstrings | Intermediate |
Deadlift Workout Programs (Workout Plans that use the Deadlift)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Ryan Reynolds Workout Plan | Expert |
 |
300 Workout Plan | Expert |
 |
Spartacus Workout Plan | Intermediate |
 |
Chris Hemsworth "Thor" Workout Plan | Expert |
 |
Superman Workout Plan | Expert |
Deadlift Muscles Worked
Deadlift Equipment
| Name |
|---|
| Barbell |
Deadlift Training Details
The deadlift is a free weights exercise that primarily targets the hamstrings and to a lesser degree also targets the traps, forearms, quads, calves, middle back, lower back, glutes, and hip flexors.
The only deadlift equipment that you really need is the following: barbell. There are however many different deadlift variations that you can try out that may require different types of deadlift equipment or maye even require no equipment at all.
Learning proper deadlift form is easy with the step by step deadlift instructions, deadlift tips, and the instructional deadlift technique video on this page. The deadlift is a pull exercise for those with a intermediate level of physical fitness and exercise experience. Watch the deadlift video, learn how to do the deadlift, and then be sure and browse through the deadlift workouts on our workout plans page!
Deadlift Sports
Deadlift Force Type: Pull
Deadlift Mechanics Type: Compound
Deadlift Other Names: Deadlifts, barbell deadlifts, dead lifts
I used to really struggle with deadlifts but after watching my form very carefully and not jumping up in weight too fast I now love doing deadlifts.
The most functional exercise.. and the exercise that one can handle most weight.. we dead lift many things from morning to night.