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Exercise Library / Deadlift

Deadlift

The deadlift lifts a weight from the floor to your hips by straightening your hips and knees.

Strength Training

What this exercise does

The deadlift lifts a weight from the floor to your hips by straightening your hips and knees. It strengthens your glutes, hamstrings and back, and it is the pattern behind safely picking up anything heavy.

At a glance

Muscles worked
Glutes, Hamstrings, Back
Experience
Intermediate
Equipment
Barbell, Dumbbells

How to do it

  1. Stand with your feet hip-width apart. A barbell or dumbbells rest on the floor by your shins.
  2. Push your hips back, bend your knees and grip the weight. Keep your back flat and chest proud.
  3. Take a breath, tighten your belly and push the floor away with your feet.
  4. Stand all the way up by squeezing your glutes at the top.
  5. Lower the weight back down along your legs. Do 6 to 8 reps.

Common mistakes

  • Rounding the back.
  • Jerking the bar off the floor.
  • Letting the weight drift away from your legs.

Make it easier or harder

Make it easier

Lift the weight from a raised surface, such as blocks, or use a lighter dumbbell or kettlebell.

Make it harder

Add weight gradually, or pause for two seconds just off the floor.

Keep it safe

Keep your back flat throughout. If you cannot, use less weight or raise the starting height. Learn the movement with a light weight first.

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