- Trains glutes, hamstrings, back and grip in one lift
- Bar over mid-foot, shins to the bar, slack out before you pull
- Keep the bar close enough to brush your legs all the way up
- Once a week, 3 to 5 sets of 1 to 5 reps, is plenty for most people
- Level
- Intermediate
- Trains
- Glutes, Hamstrings, Spinal erectors, Quadriceps, Lats and upper back, Forearms
- Kit
- Barbell, Weight plates
What the deadlift trains and why it is worth doing
The conventional deadlift trains your glutes, hamstrings and the muscles along your spine, with your quads helping off the floor and your lats, upper back and grip holding the bar close. Few exercises let you handle as much weight, which makes it a very efficient way to build total body strength.
It is also the most practical lift there is. Every time you pick something heavy up off the ground you are deadlifting, and doing it with a braced trunk and strong hips is useful long after you leave the gym. Our guide to posterior chain training explains why these muscles matter so much.
How to deadlift
- Stand with your feet about hip width apart and the bar over the middle of your foot, roughly over your laces.
- Hinge at the hips and grip the bar just outside your legs with straight arms. Use a double overhand grip for as long as you can hold it.
- Bend your knees until your shins lightly touch the bar. Your hips should sit higher than your knees and lower than your shoulders.
- Pull the slack out of the bar: flatten your back, set your lats as if squeezing oranges in your armpits, and feel the bar tension before it leaves the floor.
- Breathe in and brace, then push the floor away with your legs, keeping the bar dragging up your shins and thighs.
- Once the bar passes your knees, drive your hips forward to stand tall. Finish with your glutes squeezed, not leaning back.
- Lower by pushing your hips back first, then bend your knees once the bar passes them. Reset your brace before each rep.
Common deadlift mistakes
- Bar drifting away from your legs. The further the bar is from you, the harder your lower back works. Keep it close enough to brush your legs.
- Jerking the bar off the floor. Yanking it loses your position. Pull the slack out first, then push.
- Hips rising too fast. If your hips shoot up while your chest stays down, you end up with a stiff-legged pull. Lower the weight and push through your legs.
- Losing your back position. A little upper back rounding is common in experienced lifters, but a lower back that rounds more with every rep means the weight is too heavy.
- Leaning back at the top. Stand tall and stop. Arching backwards adds nothing but stress on your lower back.
Easier and harder versions
- Easier: the trap bar deadlift, which lets you stand inside the weight and is easier to learn.
- Easier: a kettlebell deadlift between your feet to learn the hinge with a light load.
- Easier: a block or rack pull from just below the knee to shorten the range while you build confidence.
- Harder: a deficit deadlift, standing on a 2 to 5 cm plate to lengthen the pull.
- Harder: a paused deadlift, holding just below the knee for two seconds before finishing the rep.
How to programme the deadlift
Deadlifts are heavy and tiring, so a little goes a long way. For strength, 3 to 5 sets of 1 to 5 reps once a week is plenty for most people, resting 2 to 4 minutes. Beginners do well with 3 sets of 5 at a weight that moves smoothly.
Put deadlifts first in the session and avoid heavy squats the following day. Accessory work such as the Romanian deadlift and rows builds the muscles that hold your position. If you want a coach to check your setup before you add weight, that is exactly what the 7-day free trial at Lycan Strength is for.
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Questions
Is the deadlift bad for your back?
Deadlifting with sensible loads and gradual progression is safe for most people, and a strong back and hips are an asset. The usual problem is too much weight too soon. If a back niggle keeps returning, read our guide to [lower back pain](/physiotherapy/conditions/lower-back-pain/) or get it assessed.
Should I wear a belt to deadlift?
Not while you are learning. Once you can brace well, a belt can help on heavy sets, and our guide to [lifting belts and straps](/guides/strength-training/lifting-belts-and-straps/) explains when it makes sense.
Conventional or sumo deadlift?
Both are legitimate. Conventional suits most beginners, while sumo, with a wide stance and hands inside the knees, suits some body types better. Try both with light weight and use the one that feels strongest.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
