Deadlift
Stand hip-width with bar over midfoot. Hinge at hips, brace core, keep back flat and bar close; drive through heels to stand, then lower under control. Builds strength in hamstrings, glutes, back, and core.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set feet hip-width with the bar over midfoot and brace the core.
- Hinge at the hips while keeping a neutral spine.
- Push the floor away and keep the bar close as it leaves the ground.
- Drive the hips forward without leaning back at the top.
- Return the weight along the same path under control.
- Keep the lats tight so the load stays close.
Watch for
- Low back rounding under load.
- Bar drifting away from the body.
- Knees shooting forward like a squat.
Breathing
Inhale and brace before the hinge, exhale after passing the hardest point.
Tip
Stop the lowering phase when the spine would need to round to go deeper.
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