Deadlift
Lifts the most weight of any exercise and trains the entire back side of the body at once.
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3 sets of 6–15 reps, 1–2 min rest, guided
Muscles worked
Also works
- Equipment
- Barbell
- Level
- Advanced
- Tempo
- Lower 2 s · Lift 1 s
How to do the deadlift
- 1Stand with the bar over your mid-foot, feet about hip width.
- 2Hinge down and grip the bar just outside your legs; bend the knees until the shins touch it.
- 3Brace your core, flatten your back and pull the slack out of the bar.
- 4Push the floor away and stand up, keeping the bar against your legs.
- 5Lower it by pushing the hips back first, then bending the knees once it passes them.
When to pick it: Pick it for total-body strength once you’ve learned the hip hinge. Romanian deadlifts are a good first step.
Form cues
- Push the floor away
- Bar drags up the legs
- Lock out with the glutes, don’t lean back
Common mistakes
- Rounding the back off the floor
- Starting with the bar too far forward
- Jerking the bar instead of pulling the slack out
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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These train the same muscles with different equipment.
