Legs
Deadlift
The deadlift pulls a loaded barbell from the floor to hip height, one of the strongest whole-body movements you can train.
- Primary
- Glutes, Hamstrings
- Secondary
- Lower back, Quads, Upper back
- Equipment
- Barbell
- Type
- compound
Why it earns a spot
It trains the legs, hips, back and grip at once and lets you move more total weight than any other barbell lift.
How to do it
- Stand with the bar over the middle of your feet, feet about hip width apart.
- Hinge down and grip the bar just outside your legs; bring your shins to the bar and pull your chest up.
- Take the slack out of the bar and brace your trunk before it leaves the floor.
- Push the floor away and drag the bar up your legs, with hips and shoulders rising together.
- Stand tall at the top, then lower the bar by hinging your hips back first, then bending your knees.
Common mistakes
- Jerking the bar off the floor; take the slack out first and pull smoothly.
- Rounding the upper back so far that the bar drifts forward; keep it dragging against your legs.
- Hyperextending at the top; finish tall with glutes squeezed and ribs down.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 2-4 | 3-6 | 3-5 min |
Heavy deadlifts are tiring, so keep volume low and progress in small steps. Add 2.5-5 kg (5-10 lb) once your sets are clean at the top of the range.
Swaps and alternatives
Fortis · free while in beta
Log every deadlift set.
Fortis keeps your sets, reps and weights in one place and shows the trend over time, so progress is a number instead of a feeling.
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