Barbell Deadlift
The barbell deadlift is a fundamental compound strength exercise targeting the glutes, hamstrings, and back. It involves lifting a loaded barbell from the floor to a standing position, engaging nearly every major muscle group and building total-body strength.
How to do it
- Stand with your feet hip-width apart with a barbell resting over the middle of your feet.
- Hinge at the hips and bend your knees to grip the bar just outside your legs with an overhand or mixed grip.
- Brace your core, keep your chest tall, and ensure your back is flat before initiating the lift.
- Drive through your heels and extend your hips and knees simultaneously to lift the bar.
- Stand fully upright at the top, then hinge at the hips to lower the bar back to the floor with control.
- Repeat for the desired number of repetitions.
Form cues
- Keep the bar close to your shins.
- Drive the floor away with your feet.
- Brace your core tightly before lifting.
- Lock your hips out completely at the top.
Breathing: Inhale deeply and brace your core before you lift, hold your breath through the hardest part of the movement, and exhale as you lower the bar back down.
Common mistakes
- Rounding your lower back during the lift, which puts unnecessary stress on the spine.
- Letting the barbell drift away from your legs, which reduces leverage and strains the lower back.
- Jerk the bar off the floor instead of creating tension first, leading to poor form.
Muscles worked
Primary: glutes. Secondary: hamstrings, lats, traps, lower back.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps, rest 75 seconds
Lose weight
3 sets x 10-12 reps, rest 60 seconds
Build muscle
3-4 sets x 6-8 reps, rest 90-120 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop the set immediately and reassess your form.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my lower back?
You should feel your glutes and hamstrings working the hardest. While your lower back is involved to stabilize, sharp or intense pain there means you should lower the weight and check your form.
How often can I do barbell deadlifts?
For most beginners, 1 to 2 times per week is plenty because the exercise uses a lot of total-body muscle mass and requires adequate recovery time.
Should I use an overhand or mixed grip?
An overhand grip is great for starting out and building grip strength. As you lift heavier, a mixed grip can help prevent the bar from slipping.