LEGS · COMPOUND
Deadlift
A loaded hip-hinge movement in which the bar is lifted from the floor to a standing position.
Primary musclesGlutes, Hamstrings, Back
Secondary musclesCore, Forearms, Quads
EquipmentBarbell
DifficultyIntermediate · Hinge
How to perform
- Stand with the bar over the middle of your feet and establish your grip.
- Brace your trunk and bring your hips into a strong starting position.
- Push through the floor while keeping the bar close to your body.
- Stand tall by extending the hips without leaning backward.
- Return the bar to the floor under control.
Tips
- Think about pushing the floor away rather than yanking the bar upward.
- Keep the bar path close and maintain a consistent brace.
Common mistakes
- Starting with the bar too far from the body.
- Rounding or losing trunk tension under load.
- Hyperextending at lockout.
Watch how to perform it
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