# Deadlift (Barbell)

> The conventional barbell pull from the floor that builds your glutes, lower back and the whole back of your body.

Page: https://fitnessie.app/exercises/deadlift/
Type: Barbell · Hinge
Demo video: https://fitnessie.app/demos/deadlift/cfc34e590aca85ae.mp4

## How to do it

1. Stand with your feet about hip width and the bar over mid-foot, about an inch from your shins.
2. Bend down and grip the bar just outside your knees with straight arms.
3. Set your shoulders over or slightly ahead of the bar and brace.
4. Push the floor away, keeping the bar against your legs.
5. Stand fully tall with hips and knees locked, then lower the bar under control.

## Key cues

- Bar over mid-foot
- Arms straight
- Bar stays close to the legs
- Brace before you pull
- Finish tall, don't lean back

## Common mistakes

- Rounding the back early
- Bending the arms
- Hips rising before the legs engage
- Letting the bar drift away from the legs
- Dropping the bar on the way down

## Muscles worked

- Primary: Glutes and lower back
- Secondary: Quads, hamstrings, adductors, traps and forearms

## Equipment

Barbell.

## Variations

- [Deadlift (Trap Bar)](https://fitnessie.app/exercises/trap-bar-deadlift/)
- [Deadlift (Dumbbell)](https://fitnessie.app/exercises/dumbbell-deadlift/)
- [Deadlift (Kettlebell)](https://fitnessie.app/exercises/kettlebell-deadlift/)
- [Deadlift (Smith Machine)](https://fitnessie.app/exercises/smith-machine-deadlift/)

## Programs that use it

- [3x5 Linear Progression](https://fitnessie.app/programs/3x5-linear/)
- [5x5 Linear Progression](https://fitnessie.app/programs/5x5-linear/)
- [Greyskull LP](https://fitnessie.app/programs/greyskull-lp/)
- [GZCLP](https://fitnessie.app/programs/gzclp/)
- [5/3/1](https://fitnessie.app/programs/531/)
- [5/3/1 Boring But Big](https://fitnessie.app/programs/531-bbb/)
- [nSuns 5/3/1 LP](https://fitnessie.app/programs/nsuns/)
- [Texas Method](https://fitnessie.app/programs/texas-method/)
- [Madcow 5x5](https://fitnessie.app/programs/madcow-5x5/)
- [Push Pull Legs](https://fitnessie.app/programs/ppl/)
- [PHUL](https://fitnessie.app/programs/phul/)
- [Upper/Lower](https://fitnessie.app/programs/upper-lower/)

## References

- [StrengthLog: Deadlift](https://www.strengthlog.com/deadlift/)
- [Stronger By Science: How to Deadlift](https://www.strongerbyscience.com/how-to-deadlift/)
- [NASM: Barbell Deadlift](https://www.nasm.org/resource-center/exercise-library/barbell-deadlift)
- [YouTube: Jeff Nippard deadlift checklist](https://www.youtube.com/watch?v=VL5Ab0T07e4)