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