To do a barbell deadlift, set the bar over midfoot, grip just outside your shins, wedge your hips down until your lats are tight, then push the floor away while the bar stays on your legs. It trains hamstrings most, with heavy help from glutes, lower back, and quads. The most common mistake is letting the bar drift forward, so keep your lats on and pull the bar into your shins before you lift. Progress by adding 2.5-5 lb only after every set looks identical in speed and range.
Step-by-step form
- Set up: Stand with midfoot under the bar and shins an inch away.
- Brace: Hinge down, grab the bar just outside your shins, and lock lats by pulling the bar toward you.
- Initiate: Drop hips until your shoulders are slightly in front of the bar.
- Main rep path: Push the floor away and keep the bar sliding up your shins.
- Hardest point: Keep ribs down and bar close as it passes the knees.
- Finish: Stand tall by squeezing glutes, not by leaning back.
- Reset: Hinge back to the floor under control and reset your breath before the next rep.
Who this variation is for
Barbell deadlift is for lifters who already know the pattern and want to clean up bar path, tension, and consistency under heavier loads.
- Best fit: Intermediate lifters chasing strength with repeatable reps
- Not ideal when: Back or hip pain shows up even at light loads
- Better option if not ideal: Dumbbell deadlift or a raised start from blocks
Setup and equipment
A deadlift set starts before you pull. Use the same stance, bar position, and breath every set.
- Setup position: Bar over midfoot, shins close, hips high enough to feel hamstrings
- Equipment setup checks: Plates secured, bar centered, shoes flat and stable
- Start load/resistance: A weight you can lift for all reps with 2-3 reps in reserve
- Bracing and breathing plan: Big inhale into the belly, lock ribs down, hold until the bar passes knees
Muscles worked and movement pattern
The barbell deadlift is a hip hinge that should feel like hamstrings and glutes do the heavy lifting. If your back feels like it is taking over, your hips likely started too low or the bar drifted away.
| Role | Muscles |
|---|---|
| Primary | Hamstrings, glutes |
| Secondary | Quadriceps, lower back |
| Stabilizers | Lats, core, upper back, grip |
At a glance
- Variation: Barbell
- Best for: Strength and total posterior chain development
- Primary muscles: Hamstrings, glutes
- Equipment: Barbell, plates
- Difficulty: Intermediate
- Primary goal: Strength
How to spot and fix bad form
- Midfoot under bar before you bend down.
- Pull the bar into your shins to set lats.
- Hips and shoulders rise together off the floor.
- Bar stays on legs, not drifting forward.
- Lock out tall, not leaning back.
Why your form breaks down and how to fix it
| Mistake | Why It Happens | Fix |
|---|---|---|
| Bar drifts forward | Lats are loose and weight shifts to toes | Pull the bar into your shins and keep pressure midfoot. |
| Hips shoot up first | Start position is too low or breath is soft | Raise hips slightly and take a bigger brace before you pull. |
| Rounded low back | Range or load exceeds control | Lower the load and stop just below the knees until bracing improves. |
What you should feel
- At the start of each rep: Hamstrings loaded and lats tight before the bar moves
- During lowering or lengthening: Controlled hinge with the bar close to your legs
- During the hardest point: Effort in glutes and hamstrings, not sharp low-back pain
- At lockout or finish: Glutes squeezed and ribs down, no lean-back
- If you feel joint pain: Reduce range or load and switch to a raised start
Regressions (Easier Versions)
- Kettlebell deadlift from blocks when the floor start is too deep
- Dumbbell deadlift when bar path and balance need work
Progressions (Harder Versions)
- Paused deadlift one inch below the knee for 1-2 seconds
- Deficit deadlift for added range once form is locked in
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Dumbbell deadlift | Home or hotel setup | Easier to keep the load close and reduce back stress |
| Kettlebell deadlift | Learning the hinge | Clear hinge cue and lighter loading |
| Machine hip thrust | Glute emphasis without heavy spinal load | Builds hip extension strength with more stability |
How to program around sticking points
Pick the track that fits your priority. Train deadlifts 1-2 times per week, and keep at least one day between heavy hinge sessions.
For Strength
- Sets: 3-5
- Reps: 3-6
- Rest: 2-4 min
- Frequency: 1-2x/week
- Progression rule: Add 2.5-5 lb when all sets hit the top reps with clean bar path.
For Muscle Growth
- Sets: 3-4
- Reps: 6-10
- Rest: 90-150 sec
- Frequency: 1-2x/week
- Progression rule: Add reps first, then add 2.5-5 lb once you hit the top of the range.
For Skill / Return to Training
- Sets: 2-4
- Reps: 5-8
- Rest: 90-150 sec
- Frequency: 1-2x/week
- Progression rule: Increase range and control before adding load.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 5 | Moderate, clean speed | Groove setup and bar path |
| 2 | 3 x 6 | Same load | Add reps without losing position |
| 3 | 4 x 5 | +2.5-5 lb | Build strength with clean reps |
| 4 | 4 x 4 | Same load, tighter rest | Consolidate and stay crisp |
What to do if this exercise hurts
- Likely cause: Bar drifts forward and your back takes the load.
- Immediate modification: Lower the load, pull the bar into your shins, and stop just below the knee.
- Swap option if symptoms persist: Kettlebell deadlift or machine hip thrust for 2-4 weeks.
Safety and Contraindications
Deadlifts should feel heavy but controlled. If pain changes your form, stop the set and adjust range or load before continuing.
- Stop the set if: Sharp back pain, numbness, or loss of control appears
- Use caution if: You are returning from a recent back or hamstring strain
- Safer substitutions: Kettlebell deadlift, machine hip thrust, or a raised start
FAQs
How do I keep the bar from drifting forward?
Pull the bar into your shins before you lift and keep lats tight the whole rep. If you feel the weight shift toward your toes, reset the stance and start again.
Should my hips start low or high?
Start with hips high enough to feel hamstrings but low enough to keep shoulders slightly in front of the bar. If your hips rise first, they were too low at setup.
Why do I feel this mostly in my low back?
Your hips may be starting too low or the bar is too far from midfoot. Reduce the load and rehearse the wedge until you feel hamstrings and glutes take over.
How often should I deadlift each week?
Most lifters do best with one heavy day and, if needed, one lighter technique day. Two heavy days in a week often piles on fatigue too quickly.
Related Exercises
Related Workouts
- No related workouts yet.
