Barbell Weighted Deadlift
Description
The barbell weighted deadlift is the foundational pulling movement in strength training. Standing tall with a heavily loaded bar from the floor builds the entire posterior chain and is one of the strongest tests of pure strength in the gym. Adding weight to the standard deadlift creates progressive overload for the glutes, hamstrings, and back.
Muscle Group
Equipment Required
Barbell Weighted Deadlift Instructions
- Stand with your feet hip-width apart, with the barbell over the middle of your feet.
- Bend at the hips and knees to grip the bar with your hands just outside your legs.
- Pull your shoulders back, lift your chest, and engage your lats by pulling the slack out of the bar.
- Brace your core hard, as if preparing to take a punch.
- Drive through your heels and push the floor away to stand up with the bar.
- Keep the bar close to your body throughout the lift.
- Lock out at the top with your hips and knees fully extended, shoulders back.
- Lower the bar by hinging at the hips first, then bending the knees once the bar passes them.
Barbell Weighted Deadlift Form & Visual
Barbell Weighted Deadlift Benefits
- Builds total body strength like no other lift
- Develops the entire posterior chain
- Massive grip and forearm work
- Foundation for measurable strength progression
- Heaviest possible loading in any single lift
- Functional carryover to athletic and daily lifting
Barbell Weighted Deadlift Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Latissimus dorsi
- Trapezius
- Forearm flexors
Barbell Weighted Deadlift Variations & Alternatives
- Barbell Deadlift
- Barbell Sumo Deadlift
- Barbell Romanian Deadlift
- Barbell Stiff Leg Deadlift
