How to do a Barbell Deadlift
The Barbell Deadlift is an intermediate barbell exercise that works your glutes and hamstrings, with help from your lower back.
How to do a Barbell Deadlift, step by step
- Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
- Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
- As you stand up straight, squeeze your glutes and keep your core engaged.
- Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Glutes Hamstrings |
|---|---|
| Secondary muscles | Lower Back |
| Equipment | Barbell |
| Difficulty | Intermediate |
Common mistakes
- Rounding the back
- Not engaging the core
- Lifting with arms
- Not driving through the heels
- Hyperextending the back at the top
- Dropping the weight too quickly
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Barbell Deadlift work?
The Barbell Deadlift mainly works your glutes and hamstrings. It also works your lower back.
Is the Barbell Deadlift good for beginners?
It can be, with some coaching. The Barbell Deadlift is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Barbell Deadlift should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Barbell Deadlift?
Good alternatives are Barbell Romanian Deadlift, Dumbbell Romanian Deadlift and Band Squat Row.
Put it in a workout plan
Track your Barbell Deadlift in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.