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Deadlift

Free Weights / Intermediate
  • Hamstrings
  • Traps
  • Forearms
  • Quads
  • Calves
  • Middle Back
  • Lower Back
  • Glutes
  • Hip Flexors
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5 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Deadlift - Learn Proper Deadlift Form

  1. Step 1: Stand hip-width apart with the bar going over top your shoelaces.
  2. Step 2: Sit your hips back so that you have a slight bend in your knees, while maintaining an arch in your lower back.
  3. Step 3: Continue bending your knees and hips down until your hands are able to grasp the bar just outside your shins. Keep your head in a position to where you are looking about 5-10 feet out in front of your body.
  4. Step 4: Begin exercise by inhaling and bracing your midsection as if you are about to be punched in the stomach (Valsalva maneuver).
  5. Step 5: Next, begin to raise your hips up slightly as you raise the bar along your shins. As the bar passes your knees, simultaneously start to bring your hips forward until you are standing upright, with your chest out and your shoulder blades pinned back. You should look similar to a solder standing at attention.
  6. Step 6: To move back to starting position, reverse movement by dropping your hips back and allowing the bar to maintain contact with your legs as you lower it down to the ground.
  7. Step 7: Repeat the number of reps set out in your program.
  8. Step 8: PJF: If you do not have access to barbells you can do this exercise with other weights such as dumbbells or kettlebells. If you have no access to weights, you will skip this exercise completely.
  9. Step 9: PJF: With feet flat beneath bar, squat down and grasp bar with shoulder width or slightly wider alternating grip (one palm facing down, one palm facing up).
  10. Step 10: PJF: Lift bar by extending hips and knees to full extension. Squeeze shoulder blades together and keep a flat back. Keep the barbell close to the body throughout the exercise.

Deadlift Variations and Deadlift Alternatives

  1. Variation 1: Dumbbells can be substituted for a barbell.
  2. Variation 2: Perform exercise with a mixed-grip.
  3. Variation 3: Perform exercise while on a small platform (deficit deadlift).

Deadlift Tips

  1. Tip 1: If it's hard to keep your grip on the bar, use wrist straps. You can also alternate your grip.
  2. Tip 2: This exercise is not recommended for people who have back issues. For them, a rowing exercise is a better choice.
  3. 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.
  4. Tip 4: Keep the bar close to your legs throughout the exercise from start to finish.

Deadlift Records and Deadlift Statistics from Site Users

Deadlift - Similar Exercises

ExercisePrimary MuscleDifficulty
Default HamstringsBeginner
Default HamstringsIntermediate
Default HamstringsIntermediate
Default HamstringsBeginner
Default HamstringsIntermediate
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Deadlift Workout Programs (Workout Plans that use the Deadlift)

Workout PlanDifficulty
Thumb Intermediate
Thumb Expert
Thumb Expert
Thumb Expert
Thumb Intermediate
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Deadlift Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Traps blue Forearms blue Quads blue Calves blue Middleback blue Lowerback blue Glutes blue Hipflexors blue Hamstrings orange

Deadlift Equipment

Name

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, barbell deadlift
5 Reviews
  • JoelJonathan
    about 3 years ago #

    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.

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    • Phil_Rich
      almost 2 years ago #

      One of the best way to learn deadlift, is doing dynamic training, West side Barbell style, wich mean using 40 to 60 % of your 1RM (light weights) and do a lot of 1 rep. Because it's fast (as fast as possible), you register the movement in your mind and after when you go heavy, you're stronger cause you're more connected mind to muscle (nurves strenght) and you know how the proper form should look like.

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  • Thumb
    about 3 years ago #

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  • janaka
    over 2 years ago #

    The most functional exercise.. and the exercise that one can handle most weight.. we dead lift many things from morning to night.

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  • NAC
    5 months ago #

    Dead lifts have a lot of benefits It's a compound lift so your working a couples muscle groups all in one move which is a good thing. It's great for working your hamstrings glutes and lower back. On a down side though, a lot of beginners hurt their back's doing this exercise. If your new to this lift I would recommend watching some form videos and have a mirror and a trainer to help you with form the first couple times you do it. Don't use a lot of weight on your first couple tries. Make sure you have mastered the form before loading up the bar with weight.

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