Back
Barbell Deadlift
4 × 4–6 · Advanced · Barbell
How to do it
- Stand with the bar over your mid-foot, shins close, feet hip-width.
- Grip outside your knees, flatten your back and take the slack out by pulling your chest up.
- Push the floor away, keeping the bar dragging up your legs.
- Stand tall with glutes squeezed, then hinge and bend to lower in reverse.
Coach tip: Film your sets from the side; a flat back you can see beats a heavy pull you cannot.
About this exercise
A strong back is the engine of every pull — and the brace behind your heaviest lifts. This movement trains the muscles that pull your shoulder blades down and back, building the posture and upper-body strength that carry over to rows, deadlifts and pull-ups.
Primary muscles
Latissimus dorsi, rhomboids, trapezius
Also working
Biceps, rear deltoids, forearms, spinal erectors
Common mistakes
- Swinging or jerking the weight with momentum instead of muscle
- Shrugging the shoulders up instead of driving the elbows down and back
- Letting the lower back round as the weight gets heavy
Form & safety — Keep your spine neutral and your ribs down throughout. If you have to throw your whole body into a rep, the load is too heavy — drop it and own the full range of motion.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.