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Barbell Deadlift

Full-body hinge from the floor for the posterior chain, upper back, and total strength.

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Barbell Deadlift demonstration

Exercise overview

Training details

BackLower BackHamstringsGlutesQuadricepsTraps NeckForearms

Equipment

Barbell

Sets × reps

4 × 6

Rest

2 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with your feet about hip-width apart and the bar close to your shins.
  2. 02Hinge at your hips, bend your knees, and grip the bar with your back flat.
  3. 03Brace your core, keep your chest lifted, and take the slack out of the bar.
  4. 04Push through the floor and stand up by extending your hips and knees together.
  5. 05Lower the bar with control by hinging at the hips, keeping it close to your body.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionDeficit DeadliftHarder progressionSnatch-Grip DeadliftEasier regressionRomanian DeadliftHarder progressionAxle DeadliftRelated variationReverse-Band Barbell DeadliftRelated variationBarbell Deadlift Block Pull

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDeadlift MachineComparable substituteCable DeadliftComparable substituteTrap Bar DeadliftComparable substituteReverse-Band Barbell Sumo DeadliftComparable substituteAxle Bar Snatch Grip Romanian Deadlift

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