How to do the Barbell Deadlift
Stand with feet hip-width apart and the bar over the middle of your feet.
Bend down and grip the bar just outside your knees, with a flat back and chest up.
Brace your core and lift the bar by pushing through the floor, keeping it close to your legs.
Fully extend your hips at the top, then lower the bar under control along the same path.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–4 min |
| Muscle growth | 3–4 | 6–12 | 3 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Glutes, Hamstrings, Quads, Traps, Forearms
The spinal erectors keep your back straight under load. Hinges, back extensions and good mornings make them strong; start light and own the position.
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Deadlift doesn’t suit your gym or your joints.
Train smarter
- 4 day workout split: best options and a full programWhich 4 day workout split is best? Upper/lower, full body, torso/limbs and bro splits compared in brief, then a complete 4-day program with sets and reps.
- 5x5 workout program: a 12-week plan to get strongHow the 5x5 workout program works, a full 12-week plan from linear progression to weekly progression, starting weights, who 5x5 suits and when to move on.
- Deload week: when you need one and how to do it rightWhat a deload week is, the signs you need one, how to deload by cutting volume or intensity, how often to schedule them, and whether you need deloads at all.
