Deadlift
Back · Barbell · also glutes, hamstrings (back of the thighs) and grip
Set up
A loaded barbell on the floor. Learn it light, ideally with a coach watching.
Steps
- Stand with feet hip-width apart and the bar over the middle of your feet.
- Grip the bar just outside your legs, then bend your knees until your shins touch it.
- Flatten your back, chest up, and push the floor away to stand tall, bar close to your legs.
- Lower it the same way: hips back first, then bend your knees once the bar passes them.
Keep in mind
- Back flat from head to hips
- Bar stays close to your legs
- Stand tall at the top; don't lean back
Common mistake
Rounding your back to lift. Put the bar down, reset with a flat back, and use a lighter weight.
Safety
If your back rounds, the weight is too heavy. Stop the set and go lighter.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.