Deadlift
Also known as: Conventional Deadlift, Barbell Deadlift, BB Deadlift, Standard Deadlift
Body region
Muscles
Main
Helps
Holds
- Levator Scapulae
- Deltoid
- Supraspinatus
- Infraspinatus
- Teres Minor
- Serratus Anterior
- Trapezius
- Rhomboids
- Erector Spinae
- Multifidus
- Internal Oblique
- Transversus Abdominis
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
- Vastus Intermedius
- Gastrocnemius
- Soleus
- Biceps
- Brachialis
- Brachioradialis
- Flexor Digitorum Superficialis
- Flexor Digitorum Profundus
Equipment
Technique
- Stand with the bar over mid-foot, feet hip-width apart.
- Hinge down and grip the bar just outside your legs, chest up, back flat.
- Push the floor away and drag the bar up your legs until you stand tall.
- Hinge at the hips and lower the bar back along the same path.
Cues
- Pull the slack out of the bar before it leaves the floor.
- Keep the bar in contact with the legs.
Common mistakes
- Rounding the lower back.
- Jerking the bar off the floor.
- Hyperextending the back at the top.