Barbell Deadlift (front POV)
The deadlift builds your whole posterior chain, especially your back, glutes and hamstrings. It improves strength for lifting in daily life and the gym.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand in front of the bar with your feet hip-width apart and the bar positioned over the middle of your feet.
- 02
Grip the bar slightly wider than shoulder-width with an overhand grip, hinge at your hips and bend your knees, pull your shoulder blades back and down slightly, and brace your core before lifting the bar.
- 03
Lift the bar by pushing the floor away, keep the bar close to your shins and thighs, and extend your hips and knees at the same time until you reach the top position.
- 04
Pause briefly at the top with a neutral spine and squeeze your glutes without hyperextending.
- 05
Lower the bar by hinging at your hips, allow your knees to bend as the bar passes them, and return the bar to the floor under control.
Beginner's guide
§ 03 · GuideThe deadlift builds your whole posterior chain, especially your back, glutes and hamstrings. It improves strength for lifting 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 working your grip.
A common mistake is letting the bar drift away or rounding your back. Brace your core and keep the bar close to your shins and thighs throughout the lift.
How to get started at the gym
§ 04 · SisuLiftBarbell Deadlift (front POV) 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 your core braced throughout the entire lift and the bar as close to your body as possible to keep your back stable. Think "push the floor away" during the lift, and keep your knees aligned with your toes.
The barbell deadlift is an effective foundational exercise for the glutes when performed with a controlled hip hinge and a neutral spine.
More exercises: Back
§ 06 · Same muscles
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