Barbell Deadlift

Barbell Deadlift


Muscle Group

Equipment Required

Barbell Deadlift Instructions

  1. Stand with your feet shoulder-width apart, with the barbell on the floor in front of you.
  2. Bend down and grip the bar with your hands shoulder-width apart, palms facing down.
  3. Engage your core and lift the bar off the ground, keeping your back straight and your shoulders pulled back.
  4. As you stand up, keep the bar close to your body and straighten your legs.
  5. Pause at the top of the movement, then slowly lower the bar back down to the ground.
  6. Repeat for desired number of reps.

Barbell Deadlift Form & Visual

Barbell Deadlift

Barbell Deadlift Benefits

  • Strengthens the entire posterior chain, including the glutes, hamstrings, and lower back
  • Improves grip strength and forearm development
  • Increases overall muscle mass and promotes fat loss
  • Improves posture and core stability
  • Enhances athletic performance in sports such as sprinting and jumping

Barbell Deadlift Muscles Worked

  • Erector Spinae
  • Glutes
  • Hamstrings
  • Quadriceps
  • Adductor Magnus
  • Soleus
  • Gastrocnemius
  • Trapezius
  • Rhomboids
  • Levator Scapulae
  • Forearms

Barbell Deadlift Variations & Alternatives

  • Sumo Deadlift
  • Romanian Deadlift
  • Trap Bar Deadlift
  • Deficit Deadlift
  • Single-Leg Deadlift