Barbell Deadlift

How to do the Barbell Deadlift

1. Stand in front of a loaded barbell.
2. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
3. While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
4. Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
5. Perform the amount of repetitions prescribed in the program.

Muscles worked

Role	Muscles
Primary	lower back
Secondary	calves, forearms, glutes, hamstrings, lats, middle back, quads, traps
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 3 options.

Hyperextensions With No Hyperextension Bench Bodyweight Weighted Ball Hyperextension Exercise Ball Hyperextensions (Back Extensions) Other Equipment

Easier than the Barbell Deadlift

Same movement pattern, lower entry difficulty — work up from here.

Hyperextensions (Back Extensions) beginner · Other Equipment

Harder than the Barbell Deadlift

Reverse Band Deadlift expert · Barbell Deadlift with Chains expert · Barbell Deadlift with Bands expert · Barbell

Superset the Barbell Deadlift with

Opposing abs work — alternate sets without extra rest.

Barbell Ab Rollout abs Barbell Rollout from Bench abs Barbell Ab Rollout - On Knees abs Landmine 180's abs

Common questions

What muscles does the Barbell Deadlift work?

The Barbell Deadlift primarily works the lower back, with the calves, forearms, glutes, hamstrings, lats, mid back, quads, and traps as secondary movers. Atlas Stones, Keg Load, and Axle Deadlift train the same muscle, across 5 equipment types.

What equipment do you need for the Barbell Deadlift?

A Barbell. Without a barbell, Hyperextensions With No Hyperextension Bench, Weighted Ball Hyperextension, and Hyperextensions (Back Extensions) train the same muscle, and 9 of the catalogue's options for this muscle need no equipment.

Is the Barbell Deadlift suitable for beginners?

It is rated intermediate. Start with Hyperextensions (Back Extensions) and work up.

Where should the Barbell Deadlift go in a workout?

Early — the Barbell Deadlift is compound, working 9 muscle groups, so run it first or second while you are fresh, then superset Barbell Ab Rollout and Barbell Rollout from Bench later.

Similar exercises

Atlas Stones Other Equipment Keg Load Other Equipment Axle Deadlift Other Equipment Deadlift with Bands Barbell Deadlift with Chains Barbell Deficit Deadlift Barbell