Movement overview

The deadlift is a compound exercise that targets multiple muscle groups, primarily the posterior chain, including the glutes, hamstrings, lower back, and traps. It is a fundamental strength training movement that involves lifting a loaded barbell from the ground to hip level while maintaining a neutral spine.

Step-by-step cues

1. Stand with your feet hip-width apart, toes pointing slightly outward.
2. Position the barbell over the middle of your feet.
3. Bend at the hips and knees to grip the bar just outside your knees with an overhand or mixed grip.
4. Keep your chest up, back straight, and shoulders slightly in front of the bar.
5. Engage your core and drive through your heels to lift the bar by extending your hips and knees simultaneously.
6. Keep the bar close to your body as you lift it to hip level.
7. Once fully upright, pause briefly before lowering the bar back to the ground by hinging at the hips and bending your knees.

Technical tips

• Ensure your spine remains neutral throughout the lift to prevent injury.
• Engage your core muscles before initiating the lift for better stability.
• Keep the barbell close to your body to maintain balance and reduce strain on your lower back.
• Avoid rounding your back; focus on keeping it straight by engaging your lats and pulling your shoulder blades together.
• Use a mixed grip or straps if grip strength is a limiting factor.
• Start with lighter weights to perfect your form before progressing to heavier loads.