Barbell Deadlift
Set up in front of a loaded barbell, bend the knees and grip it shoulder width with a flat back. Drive with the legs to stand tall, then return along the same path.
- Difficulty
- Intermediate
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 13
Form sequence
01 · setup
Stand in front of a loaded barbell.
02 · grip
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.
03 · lift · Key step
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.
04 · lower
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.
05 · repeat
Perform the amount of repetitions prescribed in the program.
What's working
3D
- Erector Spinae
Primary · 131 exercises
- Gastrocnemius
Secondary · 209 exercises
- Wrist & Finger Flexors
Secondary · 119 exercises
- Wrist & Finger Extensors
Secondary · 119 exercises
- Brachioradialis
Secondary · 119 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Hamstrings
Secondary · 277 exercises
- Latissimus Dorsi
Secondary · 93 exercises
- Rhomboids
Secondary · 99 exercises
- Middle Trapezius
Secondary · 164 exercises
- Quadriceps
Secondary · 227 exercises
- Upper Trapezius
Secondary · 99 exercises
- Lower Trapezius
Secondary · 99 exercises
Open the full 3D atlas →
