Smart Workout Diary

Barbell Deadlift

The barbell deadlift is a hip-hinge strength exercise in which you lift a barbell from the floor to a standing position. It primarily trains the glutes, with major involvement from the hamstrings, back, core, and forearms. It supports total-body strength, hip power, and lifting capacity when performed with controlled technique.

Demonstration

Barbell Deadlift — demonstration 1
Barbell Deadlift — demonstration 2

Instructions

  1. Stand with the barbell over the middle of your feet, with feet about hip-width apart.
  2. Hinge at the hips and bend the knees to grip the bar just outside your legs; keep your arms straight.
  3. Set your position: brace your abdomen, keep the chest proud, pull slack from the bar, and maintain a neutral spine.
  4. Push the floor away and raise the bar close to your legs by extending your knees and hips together.
  5. Stand tall with hips and knees locked out without leaning backward, then lower the bar under control by hinging at the hips and bending the knees once the bar passes them.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings, Back
Type
Strength
Mechanics
Compound
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Keep the bar close: letting it drift forward increases strain and reduces leverage.
  2. Use a load that allows a neutral spine and controlled bar path; reduce the weight if your position changes.
  3. Brace before each repetition and exhale after passing the hardest part of the lift.
  4. Do not jerk the bar from the floor or hyperextend the lower back at lockout.
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