Deadlift

Deadlift

The deadlift is the most complete movement in weight training, engaging the entire posterior chain.

Muscles Involved

• Complete posterior chain: lats, lower back, glutes, hamstrings
• Trapezius: stabilize the bar and shoulders
• Quadriceps: assist the initial phase
• Core: stabilizes the trunk under heavy load
• Forearms: grip on the bar

Step-by-Step Instructions

Step 1 — Starting position

Feet hip width apart, bar over mid-foot. Bend with straight back, mixed or double overhand grip.

Step 2 — Tension setup

Chest out, scapulae over the bar. Pull the slack out of the bar.

Step 3 — The pull

Push the floor with your feet, the bar rises along the shins and thighs. Keep the bar against the body.

Step 4 — Lockout

Lock out at the top: hips forward, shoulders back. Hold 1 second.

Step 5 — The descent

Lower by pushing the hips back, bar along the thighs then shins.

Sets and Reps

5 sets of 5 reps (strength) or 3 sets of 8 (hypertrophy). Rest 3-5 minutes for strength.

Common Mistakes

• Rounded back: the number 1 cause of injury. Keep the back flat
• Bar away from body: the bar must stay against the shins/thighs
• Knees caving in (valgus): push knees outward

Safety Tips

Learn technique with an empty or light bar. Use a belt for heavy loads. Never round the back. If you do not master the hip hinge, work on Romanian deadlifts first.

Variations

• Romanian deadlift: hamstring emphasis
• Sumo deadlift: wide stance, glute/adductor emphasis
• Trap bar deadlift: easier on the back

Who Is This Exercise For?

Intermediate to advanced lifters. Beginners should learn with a coach and start with Romanian deadlifts or trap bar.