VideoBarbell Deadlift
Learn how to do barbell deadlift with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do barbell deadlift
- Stand in front of a loaded barbell.
- While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
- While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
- Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
- Perform the amount of repetitions prescribed in the program.
Barbell Deadlift: muscles worked
Primary focus: back. Supporting muscles: Legs, Forearms.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do barbell deadlift?
Stand in front of a loaded barbell. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps. While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
What muscles does barbell deadlift work?
Barbell Deadlift primarily trains the back, with the legs and forearms contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for barbell deadlift?
Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep.
What can I do instead of barbell deadlift?
Related options include Barbell Row, Bent Over Barbell Row, Deadlift. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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Another movement to compare
Farmer's Walk: setup, form, and muscles worked. Compare the movement demands and equipment before deciding whether it fits your session; related movements are not always interchangeable.
Put your deadlift numbers in context
Compare deadlift strength standards by bodyweight. Use the same stance, equipment, and completion standard when comparing performances.
Compare related movement setups
Browse the directory pages containing barbell deadlift and the related movements above to compare equipment and technique choices.
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