How To Do A Deadlift

The deadlift is a barbell lift where you pick the bar up off the floor until you are standing tall, then put it back down. It trains more muscle at once than almost any other exercise, including the glutes, hamstrings, back, traps and grip.

Because it is a natural hip hinge, the same movement you use to pick anything up, it is a staple of strength training. With good form and sensible loading it is a safe and very effective lift.

Deadlift Quick Facts

Primary Muscles	Glutes, hamstrings, back (spinal erectors)
Secondary Muscles	Quads, traps, lats, forearms, core
Equipment	Barbell and weight plates
Level	Intermediate
Sets And Reps	3-5 sets of 3-8 reps

How To Do A Deadlift

1. Stand with your feet hip-width apart and the bar over the middle of your feet.
2. Hinge at your hips and bend your knees to grip the bar just outside your legs.
3. Bring your shins to the bar, flatten your back and pull your shoulders down so your lats are tight.
4. Take a big breath and brace your core.
5. Push the floor away with your legs while keeping the bar close to your body.
6. Once the bar passes your knees, drive your hips forward to stand tall.
7. Lower the bar by pushing your hips back first, then bending your knees once it passes them.

Deadlift Form Tips

• Think "push the floor away" rather than "pull the bar up".
• Keep the bar in contact with your legs the whole way.
• Your hips and shoulders should rise at the same rate off the floor.
• Reset your breath and brace before every rep.

Common Mistakes To Avoid

• Rounding the back. Usually caused by weight that is too heavy or a loose start position.
• Bar drifting away from the body. A bar that swings forward loads the lower back more.
• Hips shooting up first. This turns the lift into a stiff-leg pull and stresses the back.
• Leaning back at the top. Finish by standing tall with glutes squeezed, not by bending backward.

Muscles Worked

The glutes and hamstrings extend the hips, the quads straighten the knees off the floor, and the spinal erectors keep your back flat. The lats hold the bar close, the traps support the shoulders and the forearms grip the bar.

Deadlift Variations

• Romanian Deadlift: Starts from the top and focuses on the hamstrings.
• Trap Bar Deadlift: A more upright, beginner-friendly version.
• Sumo Deadlift: A wide stance that uses more of the legs.
• Single Leg Romanian Deadlift: Trains one leg at a time.
• Kettlebell Swing: A fast, light hip hinge.

How Many Sets And Reps Should You Do?

Start with 3-5 sets of 3-8 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Deadlifts At Home

You need a barbell and plates. A power rack is useful for storing the bar and for related lifts like rack pulls and Romanian deadlifts. For a closer look, read our Force USA MyRack review.

Frequently Asked Questions

Are Deadlifts Bad For Your Back?

Done with good form and sensible weights, deadlifts strengthen the muscles that support the back. Problems usually come from rounding the back or lifting too heavy too soon.

How Often Should You Deadlift?

Once or twice a week is enough for most people because deadlifts are demanding.

Should You Use Lifting Straps For Deadlifts?

Straps help when your grip gives out before your legs and back. Training without them for some sets builds grip strength.

More Exercise Guides

• How To Do A Romanian Deadlift
• How To Do A Glute Bridge
• How To Do A Kettlebell Swing
• How To Do A Single Leg Romanian Deadlift
• How To Do A Barbell Row
• How To Do A Hip Thrust

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.