Deadlift

Purpose

The deadlift is a fundamental compound exercise that builds overall strength, particularly targeting the posterior chain (hamstrings, glutes, lower back) while engaging the core and grip.

Primary muscles worked: hamstrings, glutes, lower back, core, traps

Equipment needed: barbell, dumbbells, kettlebells

Difficulty level: intermediate

Step-by-Step Technique

1. 1. Stand with feet hip-width apart, bar over mid-foot
2. 2. Hinge at hips and grip bar just outside legs
3. 3. Keep back flat, chest up, shoulders slightly ahead of bar
4. 4. Drive through heels to lift bar, keeping it close to body
5. 5. Extend hips and knees simultaneously to stand tall
6. 6. Lock out by squeezing glutes, not leaning back
7. 7. Lower bar with control by hinging hips and bending knees

Common Mistakes to Avoid

• • Rounding lower back during lift
• • Starting with hips too high (squatting the deadlift)
• • Letting bar drift away from body
• • Hyperextending at top (leaning back)
• • Jerking weight off floor instead of driving through heels
• • Not engaging lats to keep bar close

Progressions

Start with easier variations and gradually progress to more challenging ones as you build strength:

1. 1. Kettlebell deadlift
2. 2. Dumbbell deadlift
3. 3. Trap bar deadlift
4. 4. Conventional barbell deadlift
5. 5. Sumo deadlift
6. 6. Deficit deadlift
7. 7. Romanian deadlift (RDL)

Exercise Demonstration