The deadlift lifts a barbell from the floor to hip height, training the glutes, hamstrings, back and grip. Set the bar over mid-foot, hinge down to grip it, brace your core, push the floor away and stand tall, then lower with control.
Step by step
| Step | Key points |
|---|---|
| Stance | Feet hip-width, bar over mid-foot |
| Grip | Hands just outside legs, double overhand or mixed |
| Set | Hips back, shins to bar, back flat, chest up |
| Brace | Deep breath into your belly, tighten your core and lats |
| Pull | Push the floor away, bar close to legs |
| Lockout | Stand tall, hips through, no leaning back |
| Lower | Hinge hips back, bar close, then bend knees |
Common mistakes and tips
- Rounding the lower back: lower the weight and brace harder.
- Bar drifting forward: keep it touching your legs.
- Jerking the bar: take the slack out before pulling.
- Sumo stance (wide feet, hands inside legs) suits some body types.
- Try 3 to 5 sets of 3 to 6 reps.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
What muscles does the deadlift work?
Glutes, hamstrings, back, traps, forearms and core.
Is deadlifting bad for your back?
With good technique and sensible loading it is a safe, effective exercise.
Conventional or sumo?
Both are valid; choose the one that feels strongest and most comfortable.
