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Barbell Deadlift

A intermediate strength exercise for the lower back, done with a barbell.

Barbell Deadlift: starting positionBarbell Deadlift: finishing position
Main muscles
Lower back
Also works
Calves, Forearms, Glutes, Hamstrings, Lats, Upper back and Quads
Equipment
Barbell
Level
Intermediate
Type
Compound
Movement
Pull

How to do the Barbell Deadlift

  1. Stand in front of a loaded barbell.
  2. 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.
  3. 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.
  4. 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.
  5. Perform the amount of repetitions prescribed in the program.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Barbell Deadlift

Questions

What muscles does the Barbell Deadlift work?

Mainly the lower back, with the calves, forearms, glutes, hamstrings, lats, upper back and quads helping.

Is the Barbell Deadlift good for beginners?

It's rated intermediate. Beginners can build up to it with Stiff Leg Barbell Good Morning first.

What can I do instead of the Barbell Deadlift?

Good alternatives that train the lower back: Stiff Leg Barbell Good Morning, Hyperextensions With No Hyperextension Bench, Weighted Ball Hyperextension or Hyperextensions (Back Extensions).

How many sets and reps of the Barbell Deadlift should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).