Wide-grip Barbell Deadlift
Muscle Groups: Hamstrings, Lower Back
Wide-grip 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 Wide-grip Barbell Deadlift with proper form and technique.
- 1
Stand with your feet shoulder-width apart, gripping the barbell with a wide grip (hands outside your legs).
- 2
Keep your back straight and hinge at your hips to lower your torso, keeping the bar close to your shins.
- 3
Push through your heels to lift the bar up, extending your hips and knees simultaneously until standing tall.
- 4
Lower the bar back to the ground by bending your hips and knees while maintaining a straight back.
Tips for Success
These tips will help you perform Wide-grip Barbell Deadlift safely and effectively while maintaining proper form.
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Always keep your back straight to avoid injury.
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Engage your core throughout the lift to maintain stability.
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Make sure to lift with your legs, not your back, to prevent strain.
Secondary Muscles
While Wide-grip 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 Wide-grip Barbell Deadlift, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Wide-grip 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.
