Fitness

Barbell Deadlift Guide

Barbell Deadlift Guide

FEATURES

MUSCLES

Hamstrings, Upper Back, Abs

EQUIPMENT

Barbell

DIFFICULTY

Advanced

The classic deadlift is a heavy compound movement that forms the backbone of most strength-based training programs. It engages the entire body while mainly focusing on legs, core and back muscles.

MEDIA

INSTRUCTIONS

Prep

Load a barbell on a padded platform.

Start

While keeping back straight in front of a barbell, bend the knees while bending forward and grasp the bar shoulder-width apart. Use an overhand grip for the barbell.

Movement

Lift the bar by pushing with your legs and pulling the bar to get yourself into an upright position with chest forward and bringing the shoulder blades back.

Bring the bar down by bending the knee and leaning forward. Ensure your back is straight during this movement.

End

Repeat movement as needed, re-rack the bar and weights where they belong

TIPS

Use an overhand-underhand grip if overhand grip isn't working for you. You can also use wrist straps.

This is an advanced movement so start with very low weights or just an empty barbell to get the form right prior to increasing the weights. Form is very important with this exercise.

Don't just focus on back. Engage the core to ensure your back stays straight through this movement.

Do you have more tips? Post in the comment below.

ALTERNATIVES

  • Easy
  • Moderate
  • Advanced

Kettlebell Deadlift

Dumbbell Deadlift

Barbell Deadlift

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