How to do the Barbell Deadlift
Barbell Deadlift is an intermediate multi-joint compound pulling exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Lower Back.
Barbell Deadlift demonstration · © GymiaFit
Barbell Deadlift at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Lower Back
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Barbell Deadlift step by step
- 1Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
- 2Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 3Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
- 4As you stand up straight, squeeze your glutes and keep your core engaged.
- 5Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight.
- 6Repeat for the desired number of repetitions.
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Barbell Deadlift — questions
What muscles does the Barbell Deadlift work?
The Barbell Deadlift primarily targets the Glutes. It also recruits the Hamstrings, Lower Back as secondary movers.
What equipment do I need for the Barbell Deadlift?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Deadlift suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Deadlift?
Barbell Narrow Stance Squat, Barbell One Arm Side Deadlift, Barbell Romanian Deadlift train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
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