Barbell Deadlift to Press
The barbell deadlift to press is a full-body compound exercise that combines a deadlift with an overhead press, targeting the traps and posterior chain while also developing shoulder strength. It is an efficient movement for building total-body power and coordination.
How to do it
- Stand with your feet hip-width apart with a barbell on the floor in front of you.
- Hinge at the hips and grasp the barbell with an overhand grip, keeping your back flat.
- Drive through your heels to stand upright, performing a deadlift.
- At the top, shrug the bar upward and transition into an overhead press, pushing the bar above your head.
- Lower the bar back to your shoulders and then to the floor with control.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back flat and core braced as you hinge at the hips.
- Drive through your full foot to stand up smoothly from the deadlift.
- Shrug the bar high before pressing it directly overhead.
- Lower the barbell to your shoulders with control before returning to the floor.
Breathing: Inhale deeply and brace your core before lifting the bar from the floor. Exhale as you press the weight overhead, and inhale again as you lower it back down.
Common mistakes
- Rounding the lower back during the deadlift setup can place unnecessary stress on the spine.
- Rushing the transition between the deadlift and the press can cause you to lose balance and control of the heavy bar.
- Pressing the bar too far forward instead of directly overhead can strain your shoulder joints.
Muscles worked
Primary: traps. Secondary: glutes, hamstrings, shoulders, core.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 90 seconds
Lose weight
3 sets × 8–10 reps, rest 90 seconds
Build muscle
4 sets × 6–8 reps, rest 2 minutes
Easier, harder & alternatives
Alternatives
Take care if…
- If you have lower back or shoulder sensitivity, ease off and choose a simpler, isolated movement.
- If you feel sharp or shooting pain during the lift, stop immediately and check with a professional.
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
Is the barbell deadlift to press suitable for absolute beginners?
Because this exercise combines two advanced movements into one fluid sequence, it is generally recommended for those who have already mastered basic deadlifts and overhead presses.
Which muscles does this exercise target the most?
It primarily targets your traps and posterior chain while heavily working your glutes, hamstrings, shoulders, and core for stability.
What should I do if I feel discomfort in my lower back?
Stop the movement immediately. Lower back discomfort usually means your core lost tension or your back began to round during the hinge portion.