Barbell Deadlift
Also called conventional deadlift
Quick answer
The deadlift is a barbell lift where you hinge at your hips and bend your knees to grip a bar on the floor, then stand up tall with it. It works the hamstrings and glutes hard, with the back, traps, forearms and quads contributing.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
How to do Barbell Deadlift
- 1
Stand with your feet about hip-width apart and the bar over the middle of your feet, close to your shins.
- 2
Hinge at your hips and bend your knees to grip the bar just outside your legs with an overhand grip (a mixed grip is an option for heavier sets).
- 3
Bring your shins to the bar, lift your chest to flatten your back, pull the slack out of the bar and brace your core. This is your starting position.
- 4
Push the floor away through your whole foot, keeping the bar in contact with or very close to your legs as it rises.
- 5
Once the bar passes your knees, drive your hips forward until you are standing tall with hips and knees locked out, without leaning back.
- 6
Lower the bar under control by pushing your hips back first, then bending your knees once the bar passes them, until it returns to the floor.
Form cues
- Bar over midfoot, shins touching it, before every pull.
- Pull your shoulders down and squeeze your lats to keep the bar close.
- Push the floor away instead of yanking the bar up.
- Let your hips and shoulders rise together off the floor.
- Finish tall with glutes squeezed, without leaning back.
Breathing: Take a big breath into your belly and brace before each rep, hold it as the bar leaves the floor, and breathe out once you are standing or the bar is back down.
Common Barbell Deadlift mistakes
Bar drifting away from the legs
Squeeze your lats and drag the bar up your shins and thighs.
Hips shooting up first off the floor
Brace hard and push the floor so your chest and hips rise at the same rate.
Rounding the lower back
Set a flat back before the bar moves and reduce the weight if your back rounds.
Jerking the bar off the floor
Pull the slack out of the bar until it clicks against the plates, then drive smoothly.
Leaning back at the top
Stop when your body is vertical, with glutes squeezed and ribs down.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle growthEnd sets before your form breaks down | 3–4 | 6–12 | 1–2 min |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Barbell Deadlift variations and alternatives
Variations
- Sumo deadlift
A wide stance with hands inside the knees shortens the pull and uses more quads and inner thighs.
- Trap bar deadlift
Standing inside a hex bar keeps the load centered and suits many beginners.
- Dumbbell Deadlift
The same pattern with dumbbells, useful for learning or training at home.
- Rack Pulls
Pulling from knee height to overload the top half of the lift.
Alternatives
- Barbell Romanian Deadlift
A hinge from standing that focuses more on the hamstrings and glutes.
- Barbell Good Mornings
Trains the same hip hinge with the bar on your back.
- Hip Thrust
Heavy glute work with far less demand on the lower back.
- Hyperextensions
A lighter option for the back, glutes and hamstrings.
Barbell Deadlift FAQ
What muscles does the deadlift work?
The deadlift works most of the back of your body. The hamstrings and glutes extend your hips, the spinal erectors hold your back flat, and the lats, traps and upper back keep the bar close and your shoulders set. Your quads help push the bar off the floor, and your forearms work hard to hold on.
Is the deadlift bad for your back?
Not in itself. Lifted with a flat, braced back and a load you can control, the deadlift is a staple for building strength in the back and hips. Problems usually come from rounding under heavy weight or adding load too quickly. Build up gradually, and if it causes pain rather than effort, stop and get it checked by a qualified professional.
Should I use a mixed grip or a double overhand grip?
Start with a double overhand grip, palms facing you, for as long as your grip can hold the bar. It keeps both arms even and trains grip strength. For heavy sets where the bar starts slipping, a mixed grip (one palm forward, one back) or lifting straps can help. If you use a mixed grip, alternate which hand faces forward.
What is the difference between a deadlift and a Romanian deadlift?
A conventional deadlift starts from the floor, with more knee bend at the start, so the quads help more and you can usually lift the most weight. A Romanian deadlift starts standing and lowers only until your hamstrings are stretched, with a small fixed knee bend, so it focuses on the hamstrings and glutes. Many programs use both.
Sources
Related calculators
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