Barbell Deadlift
The deadlift builds your whole posterior chain, especially your back and glutes. It improves strength for lifting safely in daily life and the gym.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand behind the bar with your feet hip-width apart and your toes pointing straight ahead or slightly outward. Position the bar over the middle of your feet, close to your shins.
- 02
Hinge at your hips and bend your knees, grip the bar slightly wider than shoulder-width with your arms straight, and lift your chest so your shoulder blades are directly over the bar.
- 03
Take a deep breath to brace, brace your core, maintain a neutral spine, and take the slack out of the bar before lifting.
- 04
Lift the bar by pushing the floor away with your legs and driving your hips forward. Keep the bar close to your body and let your shoulders, hips, and the bar rise at the same rate.
- 05
Lock out the top by squeezing your glutes without leaning back, then lower the bar by hinging at your hips first and bending your knees only after the bar has passed them.
Beginner's guide
§ 03 · GuideThe deadlift builds your whole posterior chain, especially your back and glutes. It improves strength for lifting safely in daily life and the gym.
You should feel it in your back, glutes, and hamstrings. It should not feel like pinching in your lower back or only in your grip.
A common mistake is rounding your back or letting your hips rise too early. Keep the bar close and let your chest and hips come up together.
How to get started at the gym
§ 04 · SisuLiftBarbell Deadlift is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep the bar close to your body at all times and your weight over the middle of your feet to maintain a neutral spine. Do not round your lower back or raise your hips before your chest. Start with a light load and increase the weight only when your technique remains solid.
The deadlift is a hip hinge movement, not a squat. If you experience lower back pain, stop and check your technique and the weight.
More exercises: Back
§ 06 · Same muscles
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