Deadlift
Also called: conventional deadlift, barbell deadlift
Lift a loaded barbell from the floor to standing with a flat back.
Standing tall: glutes, hamstrings, lower back working.
Main: glutes, hamstrings, lower back Also: upper back, grip, quads
Simplified illustration. Follow the steps and cues for exact form.
Before you try this
Heavy loads from the floor put real stress on your lower back if your back rounds. Learn the Romanian deadlift first, start light, and stop the set the moment your back rounds.
Dumbbells only: no barbell? Do Dumbbell Romanian deadlift instead.
Home with bands: no barbell? Do Band Romanian deadlift instead.
Bodyweight: no barbell? Do Glute bridge instead.
- Main muscles
- glutes, hamstrings, lower back
- Equipment
- barbell
- Level
- Regular lifter
- Pattern
- Hinge
Wear and bring
- Flat, firm shoes (or bare feet on a clean floor). Thick, soft running soles make you wobble.
- Long socks or leggings: the bar slides along your shins.
- Clips (collars) on both ends so plates can't slide off.
- Chalk or a dry towel if your grip slips.
Key cues
- Bar over the middle of your feet, touching your shins.
- Flat back before the bar leaves the floor.
- Push the floor away; bar stays against your legs.
- Stand tall at the top; don't lean back.
How to do it
- Stand with feet hip-width apart, bar over the middle of your feet.
- Bend down and grip the bar just outside your legs.
- Bring your shins to the bar, lift your chest and flatten your back. Take the slack out of the bar.
- Breathe in, brace, and push the floor away until you're standing tall.
- Lower it the same way: hips back first, then bend your knees once the bar passes them.
Common mistakes
| Common mistake | Fix |
|---|---|
| Back rounds as the bar leaves the floor | Lower the weight. Take the slack out of the bar and brace before pulling. |
| Bar drifts forward | Keep it touching your legs the whole way. |
Stop if
Stop if you feel sharp or pinching pain in your lower back or hips, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: lower back, back pain.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Deadlift |
| Dumbbells only | Dumbbell Romanian deadlift |
| Home with bands | Band Romanian deadlift |
| Bodyweight | Glute bridge |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.