Barbell Deadlift

The deadlift is considered the king of exercises, working more muscles than any other single movement. It builds total-body strength and power through the posterior chain.

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Category: strength
Level: intermediate
Force: pull
Mechanic: compound
Equipment: barbell

Instructions

Stand in front of a loaded barbell.
While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
Perform the amount of repetitions prescribed in the program.

Tips

Keep the bar close to your body throughout the entire movement
Drive through your heels and engage your lats to maintain bar path
Hinge at the hips first, then bend the knees when lowering
Keep your chest up and maintain neutral spine alignment

Common mistakes

Allowing the bar to drift away from the body during the lift
Rounding the lower back under heavy loads
Hyperextending at the top instead of standing tall with neutral spine

Safety

Master proper hip hinge mechanics before adding heavy weight. Avoid if you have acute lower back injuries. Consider using lifting straps for grip assistance with heavy loads.

Variations

Conventional Deadlift
Dumbbell Romanian Deadlift
Single Leg Dumbbell Deadlift
Barbell Stiff Leg Deadlift
18 Inch Deadlift