Barbell Deadlift
Muscle Groups: Hamstrings, Lower Back
Barbell Deadlift focuses on Hamstrings, Lower Back, with Lats, Traps, Forearm, Quads, Glutes, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Deadlift with proper form and technique.
- 1
Standing straight up with a loaded barbell with an overhand grip about twice as wide as shoulder-width.
- 2
Without allowing your lower back to round, slowly lower the barbell towards the ground. Pause, then stand up and thrust your hips forward as you squeeze your glutes. Return to starting position.
Tips for Success
These tips will help you perform Barbell Deadlift safely and effectively while maintaining proper form.
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Avoid rounding your back throughout the movement. Focus on keeping your chest up and your back flat.
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Avoid bouncing the plates for the next rep. Instead, reset after each rep and let the bar come to a dead stop.
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Keep your head in line with the rest of your body and avoid overarching at the neck.
Secondary Muscles
While Barbell Deadlift primarily targets Hamstrings, Lower Back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lats, Traps, Forearm, Quads, Glutes, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Deadlift, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Deadlift, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
