HOW TO DEADLIFT (BARBELL DEADLIFT)

What muscles does the deadlift target?

The deadlift is one of the best muscle & strength building lifts. This compound movement targets your back, but also your legs, your core and your shoulders & arms.

How to deadlift?

If you’re new to deadlifting, get used to the hip hinge movement and practice with dumbbells first.

Start with your feet hip width apart and flat on the floor. The bar is against your shins. Bend your knees and grab the bar (your hands should be shoulder-width apart, outside your knees). You can either have both palms down or one up and one down (this usually allows you to lift heavier).

Look forward (a couple metres ahead of your feet) to keep your cervical spine in neutral position. Keep your shoulders back and down to maintain a flat back.

Squeeze the bar, brace your core and lift the barbell, by lifting your torso up, driving your hips upwards and extending your knees. The barbell should now be against your thighs. Retract your shoulders and engage your core to avoid over arching your back. Carefully lower the barbell down (bend your knees and send your hips backwards).

Video Demo 

Pro tips

  • Keep your chin up whilst looking a few feet ahead of you.

  • Keep your chest up and shoulders down.

  • The barbell always stays close to your body

How to tell if you’re doing it right?

You keep a straight back and open chest throughout every phase of the movement. You’re sending your hips backwards when dropping the bar down.