TETSUBarbell Deadlift
The Barbell Deadlift is a barbell exercise for the upper legs that primarily targets the glutes, with the hamstrings and lower back assisting. Follow the 6 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstringslower back
barbell
How to do the Barbell Deadlift
- Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
- Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
- As you stand up straight, squeeze your glutes and keep your core engaged.
- Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Deadlift work?
The Barbell Deadlift primarily targets the glutes. The hamstrings and lower back work as supporting muscles.
What equipment do I need for the Barbell Deadlift?
You need a barbell to perform the Barbell Deadlift.
How many sets and reps of the Barbell Deadlift should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Deadlift works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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