Barbell Deadlift
Also known as: deadlift, conventional deadlift, conv deadlift, bb deadlift, barbell pull
Barbell Deadlift is a compound exercise for the lower back, glutes and hamstrings. Main target: lower back, gluteus maximus and biceps femoris. Also works: semitendinosus & semimembranosus, vastus lateralis, vastus medialis, forearm flexors, medial gastrocnemius, lower lats, middle back, abdominals and traps. Equipment: barbell.
Muscles worked
How to do it
- Stand in front of a loaded barbell.
- 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.
- 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.
- 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.
- Perform the amount of repetitions prescribed in the program.
Common mistakes
- A rounded back as the bar leaves the floor.
- The bar drifting away from the legs — keep it against your shins and thighs.
- Jerking the bar instead of a smooth pull: take the slack out of the bar first.
Tips
- Think of pushing the floor away with your legs, not lifting with your back.
- At the top just stand tall — don't lean back.
Used in these programs
The classic barbell 5×5: three sessions a week, two alternating workouts and a little more weight every time.
Beginner · 3 times a week · GymNovice 3×5 Strength ProgramFew lifts, fast progress: three sets of five on squats, presses and pulls, with the weight going up every session.
Beginner · 3 times a week · GymTiered Linear Progression, 4 DaysFour sessions a week, each with a heavy main lift for 5×3, a volume lift for 3×10 and a light accessory for 3×15.
Intermediate · 4 times a week · GymBeginner Powerlifting Program, 3 DaysSquat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.
Intermediate · 3 times a week · GymUpper/Lower 4-Day SplitFour sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · GymPush Pull Legs RoutineThree workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.
Intermediate · 3 times a week · Gym5-Day Body Part SplitFive sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · Gym2-Day Full Body WorkoutTwo full-body sessions a week for when time is short. Compound lifts and a few more sets each.
Beginner · 2 times a week · GymSimilar exercises
Alternatives with other equipment
