Exercise · back
Deadlift
The king of total-body strength movements, building the entire posterior chain.
Primary muscle
back
Equipment
barbell
Difficulty
advanced
Sets and reps
3-5 sets of 3-6 reps
How to perform
- 1Stand with mid-foot under the bar, feet hip-width apart.
- 2Hinge down and grip the bar just outside your knees.
- 3Brace your core, flatten your back, and drive through the floor.
- 4Stand tall by extending hips and knees together, then lower under control.
Common mistakes
Rounding the lower back under load.
Letting the bar drift away from the body.
Jerking the bar off the floor instead of building tension first.
Muscles worked
Primary: back. This movement also recruits the legs, core as supporting muscles.