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Barbell Deadlift

Barbell Deadlift demonstration
  • Lower Back
  • Calves
  • Forearms
  • Glutes
  • Hamstrings
  • Lats
  • Upper Back
  • Quads
  • Traps

Equipment: Barbell

New to this

Your first barbell deadlift

What weight should I start with on the barbell deadlift?

Load the bar with 45 lb plates even if that's more than you need, because they set the bar at the right height off the floor. If 135 lb total is too heavy, stack plates or blocks under the bar instead of using smaller plates.

Do 1 set of 5, then decide. Deadlifts are tiring in a way that sneaks up on you, so 3 working sets is plenty for a first month.

Put the bar down between reps. Touch and go looks impressive and teaches you nothing about setting up correctly.

What usually goes wrong on the barbell deadlift?

Your lower back rounds as the bar leaves the floor. Drop the weight. This is the one form problem worth stopping a set over.

The bar swings out away from your shins. Keep it dragging against your legs the whole way up. Wear long socks for the first few weeks.

You yank the bar off the floor and your hips shoot up first. Take the slack out of the bar before you pull, so you feel tension in your arms before anything moves.

If the platform is busy

Deadlift platforms tend to be occupied for long stretches. The trap bar is the friendliest swap here and is easier on your lower back while you're learning.

How to do it

  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.