Exercise details
- Target muscles: Gluteus Maximus, Erector Spinae
- Synergists: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus), Adductor Magnus, Soleus, Latissimus Dorsi, Wrist Flexors (the latter two only if you lift heavy)
- Mechanics: Compound
- Force: Pull
Starting position
- Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.
- Bend down and grasp the barbell with a shoulder-width grip.
- Raise your hips a little, straighten your back, and lean backward so that your torso is upright.
Execution
- After taking a deep breath, stand and pull the bar up the front of your legs, driving with your legs.
- At the top of the movement, squeeze your glutes, pull your shoulders back, and exhale.
- To return the bar to the floor, push your butt backward, flex your hips, and lower the bar down the front of your legs, keeping your back straight.
- Once the bar passes your knees, bend your knees and lower the bar to the ground.
Comments and tips
- Keep your arms and back straight, your torso upright, and your feet and knees pointing in the same direction.
- At the top of the lift, do not hyperextend your back.
- Keep the barbell close to your body to improve mechanical leverage.
- Use gym chalk or wrist straps to improve your grip.
- Start light and add weight gradually to give your lower back time to adapt.
- When lifting heavy, wear a support belt to protect your lower back.
- The barbell deadlift is arguably the king of all major mass-building exercises, challenged only by the barbell squat. It is great for shocking your body into releasing testosterone, strengthening your legs and core, and building body-wide strength and mass.
