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Barbell Deadlift

Barbell Deadlift

LegsBarbellIntermediate–advanced
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
GlutesHamstringsLower backQuadsTrapsForearms

Primary muscle

Glutes + hamstrings + lower back

Secondary

Quads, traps, forearms

How to do it

Bar over mid-foot, shoulders slightly ahead of the bar, flat back. Push the floor away, keep the bar close to your legs, squeeze the glutes at the top. Lower the same way.

Common mistake

Rounding the back; letting the bar drift away; leaning back at the top.

Alternative

Romanian deadlift · kettlebell deadlift (easier)
Romanian DeadliftKettlebell DeadliftHip ThrustSumo Deadlift

Your results

No logs yet. Suggested start: bodyweight, increment 5 kg.

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