How to do a Deadlift
The conventional deadlift means lifting a loaded barbell from the floor to a standing lockout using a hip-and-knee drive. It builds strength through the hamstrings, glutes, back, and grip like few other lifts. It's best for lifters who have practiced the hip hinge and want a foundational strength exercise; start light and treat technique as the priority.
- Primary muscles
- Hamstrings, Glutes (gluteus maximus), Lower back (erector spinae)
- Also works
- Quadriceps, Upper back (lats and traps), Forearms (grip), Core
- Equipment
- Barbell, Weight plates
- Level
- Intermediate
Step by step
- Stand with your feet about hip-width apart and the bar over the middle of your feet, close to your shins.
- Hinge at the hips and bend your knees just enough to grab the bar with your hands just outside your legs.
- Pull the slack out of the bar, set your lats, take a big breath into your belly, and brace so your spine is neutral.
- Push the floor away with your legs and keep the bar brushing your shins and thighs as it rises.
- Finish by driving your hips forward to stand tall with glutes squeezed, without leaning back.
- Lower the bar by sending your hips back first, then bend your knees once it passes them, and set it down under control.
Coaching cues
- Think push the floor away rather than pull the bar up.
- Keep the bar so close it almost scrapes your legs the whole way.
- Re-brace before every rep instead of bouncing the plates off the floor.
Common mistakes
Rounding the lower back
Reduce the weight, brace harder before the pull, and keep your chest up and spine neutral.
Bar drifting away from the body
Engage your lats as if squeezing oranges in your armpits so the bar stays tight to your legs.
Hips shooting up first
Start with your hips slightly higher and push with your legs so hips and shoulders rise together.
Leaning back at lockout
Stand tall with hips and knees straight and stop there; no extra backward lean.
Sets and reps
Strength
3–5 sets of 2–5 reps
Muscle growth
3–4 sets of 6–8 reps
Endurance
2–3 sets of 10–12 reps with light weight
Alternatives
FAQ
Is the deadlift good for building muscle?
Yes. It trains a large amount of muscle at once, especially the glutes, hamstrings, and back, and pairs well with lighter accessory work for overall growth.
Should I use a lifting belt to deadlift?
A belt is optional. Learn to brace without one first; later, a belt can help you brace harder on heavy sets, but it doesn't replace good technique.
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