All exercises
Deadlift
Lifting a loaded bar from the floor to standing. It trains your whole back chain at once.
- Starting point
- Muscles worked
- Back, Glutes, Hamstrings, Grip
- Equipment
- Barbell, plates
How to do it
- 1
Stand with your mid-foot under the bar, feet hip width apart.
- 2
Hinge down and grip the bar just outside your legs.
- 3
Bend your knees until your shins touch the bar. Lift your chest and flatten your back.
- 4
Take a big breath, brace, and pull the slack out of the bar until it clicks.
- 5
Push the floor away and stand up, keeping the bar against your legs. Lock out with your hips, then lower it the same way.
What to think about
- “Push the floor away”
- “Bar stays against your legs”
- “Chest up, long spine”
Common mistakes
- Rounding the lower back
- Jerking the bar off the floor
- Leaning back at the top