EXERCISE PDF
Barbell Deadlift
Lift a barbell from the floor by extending the hips and knees while keeping the trunk stable.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles used
Main muscles
- Gluteus maximus
- Quadriceps
Assisting & stabilizing muscles
- Hamstrings (hip extension)
- Lats and trapezius (bar and shoulder support)
- Forearms (grip)
- Spinal erectors and abdominals (trunk bracing)
How to perform
- Use light, evenly loaded plates with collars on a level floor. Set feet about hip-width, bar over midfoot; hinge and bend the knees to grip outside your legs with thumbs wrapped.
- Brace with a neutral back and neck, arms long. Build tension without jerking, then push through your whole feet and extend hips and knees together, keeping the bar close.
- Stand tall with the bar in front of your thighs. Do not curl it or lean backward.
- Move hips back and lower the bar near your legs. Bend knees as it clears them, set both plates down gently and pause to breathe and reset.
Cautions
- Reduce the load if the bar drifts forward, your back rounds or momentum takes over. Stop for pain or dizziness.
- Release only when the bar rests fully on the floor. Seek coaching if a comfortable floor setup is difficult.