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Barbell Deadlift animation

How to do the Barbell Deadlift

Glutes & HamstringsGlutes & HamsBarbellIntermediate

The barbell deadlift is one of the most powerful movements you can train, building bulletproof glutes and hamstrings that transfer to every athletic demand. Master it with precision and it will become the cornerstone of your strength for years to come.

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Muscles worked

Primary
GlutesHamstrings
Secondary
Lower backCalves

Step-by-step

  1. Stand with feet hip-width apart, bar over mid-foot, grip just outside your legs, and hinge at the hips until shins touch the bar.
  2. Take a deep breath into your belly, brace your core hard, and create tension by pulling the slack out of the bar before it leaves the floor.
  3. Drive your feet through the floor, keep the bar dragging close to your body, and lock out by squeezing your glutes hard at the top.
  4. Lower the bar with control by hinging the hips back first, maintaining a neutral spine until the plates touch down.

Common mistakes

  • Jerking the bar off the floor: Build tension slowly before the pull initiates so the lift is one smooth, powerful drive rather than a yank that bleeds force.
  • Losing spinal position by rounding the lower back: Cue yourself to chest up and pull your lats down into your back pockets to maintain a rigid, neutral spine throughout.
  • Bar drifting away from the body: The bar should scrape your shins and thighs on every rep, so actively think about dragging it back into you to keep leverage optimal.

Pro tip — Before you pull, externally rotate your femurs slightly by trying to screw your feet into the floor without actually moving them, this activates the glutes earlier in the lift and creates full-body tension that dramatically improves both safety and power output.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Glutes & Hamstrings exercises

Barbell Bench SquatBarbell Bench SquatBarbell Front SquatBarbell Front SquatBarbell Lying Lifting (On Hip)Barbell Lying Lifting (On Hip)Barbell Romanian DeadliftBarbell Romanian DeadliftBarbell Seated Good MorningBarbell Seated Good MorningBarbell Step UpBarbell Step Up
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