Primary Muscles
Lower Back
Equipment
barbell
Level
intermediate
Force
pull
Secondary Muscles
Calves
Forearms
Glutes
Hamstrings
Lats
Middle Back
Quadriceps
Traps
Form Diagram
Start and end positions for Barbell Deadlift
Step-by-Step Instructions
- 1Stand in front of a loaded barbell.
- 2While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
- 3While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
- 4Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
- 5Perform the amount of repetitions prescribed in the program.
Safety note: This exercise information is for educational purposes only. Always warm up properly, use appropriate weight for your fitness level, and consult a qualified trainer or healthcare provider if you have any injuries or medical conditions.
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