Hamstrings · Glutes · Lower backIntermediate
Deadlift
How to do it
- 1
Stand with mid-foot under the bar, feet hip-width apart.
- 2
Hinge down and grip the bar just outside your legs; bring your shins to the bar.
- 3
Brace hard, flatten your back and push the floor away to stand up with the bar close to your body.
- 4
Lower the bar by pushing the hips back first, then bending the knees once it passes them.
Common mistakes
- Rounding the lower back off the floor.
- Letting the bar drift away from the legs.
- Hyperextending the back at lockout.
Tips
- Take a big breath and brace before every single rep.
- Low reps (3–6) with perfect form beat grinding high-rep sets.
Alternatives
More hamstrings exercises
Workout plans
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Lifting straps
Keep your grip from limiting heavy pulls.
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Weightlifting belt
Helps bracing on heavy squats and deadlifts for experienced lifters.
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