Deadlift
- Intermediate
- Gym
- Functional
- Hybrid race
The conventional deadlift hinges down to grip a barbell just outside your knees, then pushes the floor away to stand up with the bar close to your legs. It loads the hamstrings, glutes, lower back and traps together as one compound pull. Intermediate lifters use it at the gym, in functional training or hybrid race prep, for weight and reps as a main lift.
- Muscles
- Hamstrings, Glutes, Lower back, Traps
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Stand with the bar over mid-foot, feet hip-width.
- Hinge and grip just outside your knees, back flat.
- Push the floor away and stand up, bar close to your legs.
- Lock out with your glutes, then lower under control.
Form cues
- Take a full breath and brace before you pull.
- Keep your gaze down and neutral, not upward.
- Push evenly through your whole foot as you stand.
Common mistakes
- Lower back rounds as the bar leaves the floor. Brace your core and keep your chest tall.
- Bar drifts forward, away from your shins. Keep the bar dragging up your legs.
- Hips shoot up before the shoulders rise. Push the floor away with hips and chest together.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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