Deadlift
The barbell deadlift is a lift where you pick a loaded bar up from the floor to standing. It builds strength through your lower back, glutes and hamstrings, and your traps and forearms work hard to hold the bar. It suits beginners who start light and learn the movement properly, as well as experienced lifters chasing heavier numbers.
Muscles worked
The Deadlift mainly works your lower back, with your forearms, hamstrings, glutes and traps helping.
Setting up
- Stand with your feet hip-width apart and the bar over the middle of your feet, about 2-3 cm from your shins. Flat-soled trainers or socks work best, as cushioned running shoes can make you wobbly.
- Use standard 45 cm plates so the bar starts at the right height. If your plates are smaller, rest the bar on blocks or a low platform so it isn't lower than that.
- Grip the bar just outside your legs with both palms facing you. Your arms should hang straight down, not reach forwards.
- Fit collars or clips on both ends so the plates stay level and secure.
How to do the Deadlift
- Stand with the bar over your mid-foot, then push your hips back and bend your knees until you can reach down and grip the bar.
- Lower your hips until your shins touch the bar, with your chest up and your back flat from your neck to your hips.
- Pull gently on the bar without lifting it, until you feel the slack come out and hear a small click as the plates take up the weight.
- Take a big breath into your belly, tighten around your waist as if bracing for a punch, and keep your arms straight.
- Push the floor away with your feet, keeping the bar against your shins and thighs, so your hips and chest rise together.
- As the bar passes your knees, drive your hips forward and squeeze your glutes to stand tall, with your shoulders over your hips rather than leaning back.
- Lower the bar under control by pushing your hips back first, letting the bar slide down your thighs, then bending your knees once it passes them. Set it down, reset your position and go again.
Form tips
- Keep the bar in contact with your legs the whole way. It should drag up your shins and thighs, so wearing long socks or trousers helps.
- Think of squeezing your armpits down as if holding an orange in each one. This keeps your upper back tight and the bar close to you.
- Look at a spot on the floor a couple of metres ahead, so your neck stays in line with your spine.
- Finish by squeezing your glutes, not by leaning back. Standing tall is the end of the rep.
- Reset fully on every rep: let go of the bar, breathe, re-brace and set your back before pulling again.
Common mistakes
Rounding your lower back
Lower the weight and set your back before the bar leaves the floor. Keep your chest up and think of pushing your hips back, not just bending over. Filming a set from the side can help you spot it.
Bar drifting away from your body
Start with the bar over your mid-foot and keep it brushing your legs all the way up. Squeeze your armpits down and keep your arms straight so the bar stays close.
Hips shooting up before the bar moves
Your hips and chest should rise at the same time. Set your hips a little lower at the start and think of pushing the floor away rather than pulling the bar up.
Leaning back at the top
Stand tall with your ribs down and squeeze your glutes. You do not need to lean back to show you've finished, as that only puts extra strain on your lower back.
Sets and reps
| Build strength | 3-5 sets of 1-5 reps with a heavy but technically solid weight, resting 2-4 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 6-10 reps, stopping with 1-2 reps left in the tank, resting 90-120 seconds. |
| Fat loss and general fitness | 2-3 sets of 8-12 reps at a moderate weight you can lift with perfect form, resting 60-90 seconds. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Deadlift alternatives
Machine taken, or want some variety? These work the same main muscles.
Deadlift FAQs
How much weight should a beginner deadlift?
Start with an empty 20 kg bar, or even a lighter bar or a raised bar if you need it, and practise the movement until it feels smooth. Then add 2.5-5 kg at a time while your form stays the same. Stop if anything hurts and get it checked.
How often should I deadlift?
Once or twice a week is plenty for most people, as the deadlift is demanding on your lower back, glutes and hamstrings. Leave at least two days between heavy sessions so you can recover.
Should I use straps or a mixed grip?
Start with both palms facing you, as this builds grip strength in your forearms. When that becomes the limit on heavy sets, you can switch to a mixed grip or use straps on your top sets. Keep your warm-up sets without straps.
Track your Deadlift progress
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