Deadlift (Barbell) Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Deadlift (Barbell) Exercise Demo

Exercise Profile

Exercise Equipment

Barbell

Primary muscles

Quadriceps, Glutes

Secondary muscles

Hamstrings, Lower Back, Abs

Exercise Category

Hip Hinge

Deadlift (Barbell) Muscles Worked

Front

Back

MuscleSet

Quadriceps

33.3%

Glutes

25%

Hamstrings

16.7%

Lower Back

16.7%

Abs

8.3%

Deadlift (Barbell) Overview

The barbell deadlift is a foundational strength movement that trains the posterior chain, glutes, hamstrings, spinal erectors, and traps, making it one of the most efficient total-body exercises. It simulates a natural movement pattern of lifting objects from the ground, offering real-world strength benefits. Deadlifts improve posture, grip strength, and athletic power, and are often used in powerlifting and functional fitness. Proper technique is critical: engaging the lats, bracing the core, and maintaining a neutral spine help optimize performance and minimize injury risk. Progressions and variations such as Romanian deadlifts or trap bar deadlifts offer ways to train specific muscle groups or accommodate different body types.

Why Do The Deadlift (Barbell) ?

Deadlift (Barbell) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Deadlift (Barbell)

1. Stand with feet hip-width apart, bar over midfoot. 2. Hinge at the hips, grip the bar just outside the knees. 3. Brace your core, flatten your back, and pull the bar up by driving through your legs. 4. Lock out at the top by squeezing glutes; return the bar to the floor with control.

Machine Tips

Use a platform or blocks if mobility limits pulling from the floor; maintain even grip and bar height for symmetry.

How to Progress

Add weight progressively, improve bracing and hinge control, and use variations like deficit or pause deadlifts.

PROGRAMS WITH Deadlift (Barbell)