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Exercises Barbell Deadlift

Barbell exercise · Glutes

Barbell Deadlift

Learn a controlled barbell deadlift setup, how to keep the bar close, and the muscles a conventional deadlift trains.

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Barbell deadlift illustration showing a lifter hinging to the bar with the glutes and legs highlighted.
Barbell Deadlift · controlled position
EquipmentBarbell
Primary muscleGlutes
Also worksHamstrings · Quads · Back and core

The movement

How to do a barbell deadlift

Use a steady range and keep each rep controlled from start to finish.

  1. 01

    Set up over the bar

    Stand with the bar over the middle of your feet. Hinge at the hips and bend your knees enough to reach the bar.

  2. 02

    Brace and take the slack out

    Take a secure grip, bring your shins near the bar, and brace your trunk before the plates leave the floor.

  3. 03

    Stand with the bar close

    Push the floor away and extend your knees and hips together. Keep the bar close and finish standing tall.

  4. 04

    Hinge to reset

    Send your hips back first, then bend your knees as the bar passes them. Reset your brace before the next rep.

Muscles worked

Where the barbell deadlift works.

PrimaryGlutes
SupportingHamstrings · Quads · Back and core

Form cues

Make every rep controlled.

  • Keep the bar close to your legs.
  • Brace before each pull and keep your trunk steady.
  • Finish tall without leaning back.

What to watch for

Common mistakes

  • Jerking the bar before creating tension.
  • Letting the bar drift forward.
  • Leaning back to finish the lockout.

Keep your options open

Alternatives and related exercises

Romanian deadliftTrap-bar deadliftDumbbell deadlift
Romanian DeadliftBarbell Back SquatDumbbell Row

Good to know

Barbell Deadlift questions.

What muscles does a deadlift work?

A conventional deadlift trains the glutes and hamstrings, with the quads, back, and trunk contributing as you lift and stabilize the bar.

How is a deadlift different from a Romanian deadlift?

A conventional deadlift starts with the bar on the floor for each rep and uses more knee bend. A Romanian deadlift starts from standing and emphasizes a continuous hip hinge.

Should the bar touch my legs?

Keep the bar close throughout the lift. It may lightly brush your legs, but you do not need to drag it against them.

Can I track deadlift sets in Lightweight?

Yes. Record the load and reps for each set, then check your previous deadlift performance during your next workout.

Your next set

Put your progress in one place.

Log your workout, keep previous sets close, and see how your training changes over time.

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