Deadlift
The deadlift is a compound exercise that targets multiple muscle groups simultaneously, making it one of the most effective exercises for building overall strength and muscle mass. It's considered the king of all lifts because it engages your entire posterior chain.
Video Tutorial
Form Reference Images
Target Muscle Groups
Benefits
Step-by-Step Guide
Setup Position
Stand with your feet hip-width apart, with the barbell over the middle of your feet. Your shins should be close to the bar but not touching it.
Grip the Bar
Bend at the hips and knees to grasp the bar with both hands just outside your legs. Use either a double overhand grip or a mixed grip for heavier weights.
Set Your Back
Lower your hips until your shins touch the bar. Keep your chest up, shoulders back, and spine neutral. Engage your lats by pulling your shoulder blades down and back.
Take a Deep Breath
Inhale deeply and brace your core as if you're about to be punched in the stomach. This creates intra-abdominal pressure to protect your spine.
Lift the Bar
Drive through your heels and push the floor away. Keep the bar close to your body as you extend your hips and knees simultaneously. Your hips and shoulders should rise at the same rate.
Lockout
Stand up straight with your hips fully extended. Don't lean back excessively. Squeeze your glutes at the top and keep your shoulders pulled back.
Lower the Bar
Push your hips back first, then bend your knees to lower the bar along the same path. Maintain a neutral spine throughout the descent.
Common Mistakes & Fixes
Mistake: Rounding the back
Fix:
Keep your chest up and engage your lats. Film yourself from the side to check your form.
Mistake: Starting with hips too low or too high
Fix:
Your hips should be between your knees and shoulders. Find your optimal starting position through practice.
Mistake: Bar drifting away from body
Fix:
Keep the bar in contact with your legs throughout the entire movement. Engage your lats to pull the bar into your body.
Mistake: Looking up or hyperextending neck
Fix:
Maintain a neutral neck position by keeping your chin tucked slightly.
Mistake: Not engaging the core
Fix:
Brace your abs before each rep. Think about creating a rigid torso.