Back exercise
Deadlift
The deadlift is simply picking a loaded bar up off the floor. It trains more muscle at once than almost any other lift, from your grip to your hamstrings, and it lets most people handle the heaviest weights they will ever lift.
By Khushi Gupta Reviewed October 2026
- Primary
- Back
- Also works
- Glutes, Hamstrings, Quads, Forearms, Traps
- Equipment
- Barbell, plates
- Level
- Intermediate
How to do it
- Stand with your mid-foot under the bar, feet about hip width, toes pointing slightly out. The bar should be over your shoelaces.
- Hinge down and grip the bar just outside your legs with a double overhand grip.
- Bend your knees until your shins touch the bar. Do not let the bar roll forward.
- Lift your chest, set your back flat, and pull your shoulders down as if squeezing oranges in your armpits. This takes the slack out of the bar.
- Take a big breath into your belly and brace hard.
- Push the floor away with your legs, keeping the bar dragging up your shins and thighs. Your hips and shoulders should rise at the same rate.
- Once the bar passes your knees, drive your hips forward to stand tall. Do not lean back at the top.
- Lower the bar by pushing your hips back first, then bending your knees once it passes them. Reset your brace for each rep.
Coaching cues
- Push the floor away
- Bar stays in contact with your legs
- Chest up, lats tight
- Stand tall, do not lean back
Common mistakes and fixes
Rounding the lower back off the floor
Reduce the weight, set your lats before you pull, and make sure your hips are not too high at the start.
The bar drifting away from the body
Keep the bar over mid-foot and think about dragging it up your legs. Long socks or track pants help.
Jerking the bar off the floor
Pull the slack out first so you hear the bar click against the plates, then squeeze it off the ground.
Hyperextending at lockout
Finish by squeezing your glutes with your ribs down. Standing straight is the end of the rep.
Squatting the deadlift with hips too low
Your hips should sit higher than your knees and lower than your shoulders. Shins only need a slight angle.
Sets and reps
| Goal | Prescription |
|---|---|
| Strength | 1-3 heavy sets of 1-5 reps, 3-5 minutes rest |
| Hypertrophy | 3 sets of 6-8 reps, 3 minutes rest |
| Beginner | 1 work set of 5 reps after warm-ups, adding 5 kg (10 lb) per session |
Pick a starting weight with the one rep max calculator, and load the bar with the plate calculator.
Variations
- Sumo deadlift A wide stance and narrow grip; more upright, with more quad and adductor work.
- Trap bar deadlift Handles at your sides make it easier to learn and gentler on the lower back.
- Romanian deadlift Starts from the top and focuses on the hamstrings and glutes.
- Deficit deadlift Standing on a small platform builds speed off the floor.
- Rack pull Pulling from just below the knee overloads the lockout.
Muscles worked
The deadlift is a hip extension exercise. Your glutes and hamstrings drive the hips forward, and your quads straighten the knees off the floor.
Your spinal erectors, lats, traps and rhomboids work isometrically to keep your back flat and the bar close. Your forearms and grip hold the whole thing together, which is why grip often fails before anything else.
Benefits
Few exercises build total body strength faster. A strong deadlift transfers directly to everyday tasks like lifting boxes, children or luggage with a safe, neutral back.
Because it uses so much muscle, it is also demanding. Most people do best deadlifting heavy once or twice a week rather than every session, and pairing it with enough recovery keeps progress moving.
Safety and who should modify it
The deadlift is safe when the weight matches your ability to hold position. If your back rounds, the load is too heavy, not the exercise too dangerous.
People with existing back injuries often do better with the trap bar version or by pulling from blocks to shorten the range. If you have a disc problem or recent back pain, get assessed by a physiotherapist before you start.
Frequently asked questions
Is the deadlift a back or leg exercise?
Both. The legs and hips produce the movement while the back holds position. Most programmes count it as a posterior chain or pull day lift.
Should I use mixed grip or straps?
Use double overhand for as long as you can to build grip. For heavy sets, a mixed grip, a hook grip or straps are all fine. If you use mixed grip, alternate which hand faces up between sessions.
Should I touch and go or reset each rep?
Resetting each rep (dead stop) builds strength off the floor and makes it easier to keep good form. Touch and go is fine for higher rep hypertrophy work if your position stays solid.
How often should I deadlift?
Once a week is enough for most people, twice if the second session is lighter or a variation. It is very fatiguing, so more is rarely better.
Plans that use the deadlift
Beginner · Strength
5x5 Strength Program
A 3-day 5x5 barbell program built on squats, presses, rows and deadlifts. A and B workouts, linear progression rules, and how to handle stalls.
Intermediate · Strength and muscle
Upper Lower Split
A 4-day upper lower split that trains every muscle twice a week. Strength and hypertrophy days, full sets and reps, and a clear way to progress.
Related exercises
Legs · Intermediate
Romanian Deadlift
Barbell or dumbbells
Back · Intermediate
Barbell Row
Barbell, plates
Glutes · Beginner
Hip Thrust
Barbell, bench, bar pad
Back · Intermediate
Pull-Up
Pull-up bar