Deadlift
The deadlift lifts a loaded barbell from the floor to standing with a flat back, working your glutes and hamstrings most, with help from your quads, lower back and grip.
Glutes · HamstringsBarbellCompoundBoth sides
How to do a deadlift
- Stand with your feet hip-width apart and the bar over the middle of your feet.
- Hinge down and grip the bar just outside your knees, then lower your hips until your shins touch the bar.
- Brace your core, flatten your back and push through the floor to stand up with the bar.
- Stand tall with your hips and knees straight.
- Push your hips back to lower the bar along your thighs; once it passes your knees, bend your knees to set the plates on the floor. Let the bar settle and brace again before the next rep.
Tips
- Keep the bar touching or close to your legs the whole way.
- Take a deep breath and brace before every rep.
Common mistakes
- Rounding your back to pull the bar up.
- Leaning back at the top.
Deadlift muscles worked
Main: Glutes, Hamstrings; also: Quads, Lower back, Forearms.
Sets and reps
3 × 8–12
Alternatives
FAQ
Deadlift or Romanian deadlift?
The deadlift starts each rep from the floor with your knees more bent; the Romanian deadlift starts standing and lowers only to mid-shin, putting more of the work on your hamstrings.
How often should I deadlift?
Once or twice a week is enough for most people, for 3 sets of 6–10 or fewer, heavier reps as you get stronger.