Barbell Standing Deadlift Rack-Pull
Glutes·Power Rack·Advanced·Compound
Exercise guide
Barbell Deadlift
The Barbell Deadlift builds full-body strength by lifting the bar from the floor through hip and knee extension, primarily targeting the glutes, hamstrings, and lower back.
Category
Strength
Difficulty
Advanced
Movement
Compound
Bodyweight
No
How to
How to do the Barbell Deadlift
- 01
Stand with feet hip-width apart and the barbell positioned over your midfoot.
- 02
Hinge at your hips and bend your knees to grip the bar just outside your legs.
- 03
Brace your core and keep your chest lifted with a neutral spine.
- 04
Drive through your heels and extend your hips and knees to lift the bar.
- 05
Stand tall at the top without leaning back.
- 06
Lower the bar by hinging at the hips first, then bending the knees once it passes them.
Performance tips
Cues that matter
- Keep the bar close to your body throughout the lift
- Maintain a neutral spine from start to finish
- Push through the floor rather than pulling with your arms
Common questions
Frequently asked
What muscles does the Barbell Deadlift work?
The Barbell Deadlift primarily targets the Back. Supporting muscles include Glutes, Hamstrings.
Is the Barbell Deadlift a compound or isolation exercise?
The Barbell Deadlift is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Barbell Deadlift?
You need the following equipment: Barbell.
What difficulty level is the Barbell Deadlift?
The Barbell Deadlift is rated as advanced difficulty. Prior training experience and proper form fundamentals are recommended.
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