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Barbell Deadlift

The Barbell Deadlift primarily targets your Lower Back, with support from Calves, Forearms, Glutes, Hamstrings, Lats, Middle Back, Quadriceps, Traps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Lower Back Secondary muscles: Calves, Forearms, Glutes, Hamstrings, Lats, Middle Back, Quadriceps, Traps

How to perform Barbell Deadlift

  1. Step 1. Stand in front of a loaded barbell.
  2. Step 2. While 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.
  3. Step 3. While 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.
  4. Step 4. Go 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.
  5. Step 5. Perform the amount of repetitions prescribed in the program.

Sample sets & reps for Barbell Deadlift

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lower Back exercises

  • Atlas Stone Trainer — other
  • Atlas Stones — other
  • Axle Deadlift — other
  • Cat Stretch — stretch
  • Child's Pose — stretch

See all Lower Back exercises →

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