Deadlift Guide

The deadlift is a compound exercise that targets multiple muscle groups in the upper and lower body, including the quadriceps, gluteus maximus, hamstrings, spinal erectors, and trapezius muscles. It is a strength training exercise that involves lifting a weight from the ground to a standing position.

Target Muscle Group
Exercise Type
Strength, Balance and Stability, High-Intensity
Equipment Required
Force Type
Experience Level
Secondary Muscles
Abs, Glutes, Lats, Forearms, Upper Back, Lower Back, Traps, Calves, Hamstrings, Quads, Adductors, Middle Back

Step by Step Guide

Set Up & Position Yourself Correctly

To begin the Deadlift, stand with your feet hip-width apart and your shins touching the barbell. Bend down and grip the barbell with an overhand or mixed grip, with your hands slightly wider than shoulder-width apart. Keep your back straight, your core engaged, and your chest lifted.

Lift the Barbell Off the Ground

As you exhale, lift the barbell off the ground by extending your hips and knees. Keep your back straight and your core tight throughout the movement to prevent injury. Make sure that the barbell stays close to your shins as you lift.

Lower the Barbell Back Down to the Ground

When you reach the top of the movement, pause for a second to make sure that you have achieved a full extension of your hips and knees. Your shoulders should be pulled back, and your chest should be lifted.

Here are a Few Tips to Keep in Mind When Performing this Exercise.

  • Maintain Proper Form: keep the back straight, shoulders back and down, and engaging core muscles. Use legs and glutes to lift, not your back.
  • Start with Manageable Weight: gradually increase the weight as your form improves and you build strength. Increase weight in increments to continue challenging yourself.
  • Remember to Breathe: take a deep breath before lifting, exhaling as you lift, and inhaling as you lower the weight. This helps maintain form and avoid dizziness or nausea.

Exercise Benefits

  • Increased Strength and Muscle Mass: Deadlifts are a compound exercise that targets multiple muscle groups, including the glutes, hamstrings, quadriceps, lower back, and upper back, leading to increased strength and muscle mass.
  • Improved Posture and Stability: Deadlifts can improve your posture and stability by strengthening your core, lower back, and hips, reducing the risk of injury and back pain.
  • Increased Metabolism: Deadlifts can help increase your metabolism by activating multiple muscle groups and burning calories both during and after your workout.
  • Improved Grip Strength: Deadlifts require a strong grip, and performing them regularly can improve your grip strength, which can benefit other exercises such as pull-ups, rows, and chin-ups.
  • Improved Athletic Performance: Deadlifts can improve your overall athletic performance by increasing your strength, power, and explosiveness, making you faster, more agile, and more explosive.