Exercise Profile
Barbell Deadlift Overview
The barbell deadlift is a strength training exercise that targets the hamstring, back, glutes, hip abductors, traps, and quads. This compound movement is effective for building your overall strength and can be incorporated into various training programs.
For beginners, deadlifting with a bar is a great way to develop posterior chain strength and learn proper hip-hinge form and technique before adding significant weight. Advanced lifters can increase the weights or explore variations to add complexity to their workouts.
Barbell deadlifts can be incorporated into your training regimen in multiple ways. It can be a staple exercise during your leg day routine or as part of your full-body workout.
Barbell Deadlift Instructions
Step 1: Position your feet hip-width apart. Make sure your toes are under the barbell.
Step 2: Hinge forward and push your hips back. Grasp the bar with your hands around shoulder-width apart, with your palms facing your body.
Step 3: Thrust your hips forward and straighten your torso, bringing the barbell to thigh level. Engage your core and glutes.
Step 4: Inhale as you slowly lower the bar by bending your knees until they form a 90-degree and pushing your hips back. Make sure the barbell travels in a straight line and your knees are aligned with your toes.
Step 5: Exhale as you drive through your feet and push your hips forward, lifting the barbell back at thigh level.
Step 6: Continue for the desired number of repetitions.
Common Barbell Deadlift Variations
The Barbell Deadlift is a great exercise, but you can level up by incorporating various variations to target different muscle groups or adjust the difficulty. Here are popular barbell deadlift variations to consider:
Barbell Deadlift Tips
- Focus on maintaining a neutral spine during barbell deadlifts.
- Drive through your heels to power your lifts and keep your weight distributed evenly.
- Make sure the barbell travels in a straight line.
- Use a comfortable grip. It can either be a double overhand or a mixed grip.
- Consistent practice helps improve your technique and build strength over time. Focus on your form rather than immediately lifting very heavy weights.
Barbell Deadlift Common Mistakes
- Rounding Your Back: A rounded back can lead to serious injuries.
- Incorrect Bar Path: Make sure the bar moves in a straight line. If it drifts away from your body, it can cause imbalance and increase unnecessary strain on your back.
- Not Warming Up: Failing to prepare your muscles and joints through warm-up can negatively affect your lifts and might cause injury.
Frequently Asked Questions
What is the difference between a barbell deadlift and a Romanian deadlift?
In a traditional deadlift, you start with the bar on the ground and pull it up until you’re standing upright. The Romanian deadlift starts with the weight held in front of your hips and lowers the bar to about mid-shin or just below the knees, keeping your legs straighter but not locked.
What muscles does a deadlift work?
The deadlift works multiple muscles: hamstring, back, glutes, hip abductors, traps, and quads.
Are deadlifts bad for you?
Deadlifts are great for building strength; however, just like other exercises, it can increase your risk of injuries (especially back injuries) if you don’t execute the deadlift using proper form.
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