Barbell Behind The Back Deadlift
Description
The barbell behind the back deadlift, also known as the old-school hack squat lift, is performed with the barbell held behind your legs at hip level. Lifting the bar from behind shifts the emphasis from the posterior chain to the quads and traps. It is a classic strongman and bodybuilding lift.
Muscle Group
Equipment Required
Barbell Behind The Back Deadlift Instructions
- Stand with the barbell on the floor directly behind your heels.
- Bend at the hips and knees and reach behind you to grip the bar with palms facing back.
- Use a shoulder-width grip just outside your hips.
- Pull your shoulders back and engage your lats.
- Brace your core and lift your chest.
- Drive through your heels to stand up, lifting the bar along the back of your legs.
- Lock out at the top with the bar against the back of your thighs.
- Lower the bar back to the floor by hinging at the hips and bending the knees.
Barbell Behind The Back Deadlift Form & Visual
Barbell Behind The Back Deadlift Benefits
- Targets quads and traps differently than conventional deadlift
- Old-school strongman variation
- Strong grip and forearm work from the unusual position
- Reduces lower back stress compared to floor pulls
- Builds upper trap mass
- Useful variation for breaking through deadlift plateaus
Barbell Behind The Back Deadlift Muscles Worked
- Quadriceps
- Gluteus maximus
- Trapezius
- Forearm flexors
- Erector spinae
Barbell Behind The Back Deadlift Variations & Alternatives
- Barbell Deadlift
- Hack Squat
- Barbell Sumo Deadlift
- Trap Bar Deadlift
