Deadlift Barbell
The barbell deadlift is a compound exercise targeting the lower back, with significant engagement from the glutes, hamstrings, and traps. It is one of the most fundamental strength movements for building overall posterior chain power.
How to do it
- Stand with feet hip-width apart and a loaded barbell over your mid-foot.
- Hinge at the hips and bend your knees to grip the bar with hands just outside your legs.
- Take a deep breath, brace your core, and keep your chest up with a flat back.
- Drive through your heels to lift the barbell, extending your hips and knees simultaneously.
- Stand tall at the top, then hinge at the hips and bend your knees to lower the bar back to the floor in a controlled manner.
Form cues
- Keep your chest up and back flat.
- Drive through your heels to lift.
- Keep the bar close to your shins.
- Engage your core before every lift.
Breathing: Inhale deeply and brace your core before lifting, hold at the top if needed, and exhale as you lower the weight.
Common mistakes
- Rounding your lower back puts unnecessary stress on the spine and increases injury risk.
- Pulling with your arms instead of driving with your legs reduces power and strains the upper body.
- Letting the bar drift away from your shins places extra leverage on your lower back.
Muscles worked
Primary: lower back. Secondary: glutes, upper legs, traps, lats.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 75 s
Lose weight
3 sets × 10–12 reps, rest 60 s
Build muscle
3–4 sets × 6–8 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp lower back pain, stop immediately and ease off.
- If you have a history of back discomfort, check with a professional before adding heavy loads.
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 will feel your lower back working to stabilize the weight, but the primary drive should come from your glutes and hamstrings. Sharp pain is a sign to stop.
How often should I do barbell deadlifts?
Once or twice a week is plenty for most beginners, as it is a demanding full-body movement that requires adequate recovery.
Can I use smaller plates to make it easier?
Standard deadlifts start with full-size plates to keep the bar at the correct height. If you need a lighter weight, use bumper plates or elevate the bar.