Deadlift

Muscles Deadlift Works

Muscles used

• Hamstringsback of the thigh from the glutes to behind the knee
• Glutesthe large muscles that make up your butt
• Erector spinaelong muscles running along both sides of the spine
• Latslarge side-back muscles running from the armpits toward the waist
• Quadsfront of the thighs from above the knees toward the hips
• Forearmslower arms from the elbows to the wrists

Main muscleWith a slight bend in your knees, hinge your hips back, lower your torso, then drive through your feet and extend your hips to stand tall. The main muscles driving this movement are your hamstrings and glutes. Your hamstrings stay tight as you hinge, and your glutes create the power to bring your hips forward and stand up.

Supporting musclesYour erector spinae helps keep your back from rounding. Your lats keep the bar close to your body so your lower back does not take over. Your quads help stabilize and extend your knees as you push the floor away.

How it should feelAs you push your hips back, you should feel a strong stretch through the back of your thighs. As you stand, your glutes and hamstrings should tighten together. Keep the bar close to your shins and thighs the whole time.

Signs you're offIf you only feel a sharp pull in your lower back, or your knees straighten before your hips come through, you are probably lifting with your back and knees instead of your hips. If the bar drifts away from your body, your lats are losing tension and your lower back may take over.

Remember thisKeep the bar close, hinge your hips back, then push the floor away and drive your hips forward.

Setting Up for Deadlift

Setup orderPlace the barbell → Add matching plates → Lock the clips next to the plates → Check that the bar crosses the middle of your shoelaces

• Barbell and plates

  Set it like thisPlace the barbell on the floor, then slide matching plates all the way onto both ends.

  How to checkMake sure the weight labels match on both sides and the plates are pushed fully onto the bar.

• Clips

  Set it like thisLock a clip right next to the outside of each plate.

  How to checkThere should be no visible gap between the clip and plate, and the plate should not slide outward when pushed.

• Bar position

  Set it like thisAfter loading the plates and clips, roll the bar so it crosses the middle of both shoelaces when viewed from above.

  How to checkThe bar should line up over the middle of your shoelaces, not closer to your toes or ankles.

Watch out forAvoid starting with plates that are not fully loaded, clips away from the plates, or the bar too far toward your toes.

Stance for Deadlift

Foot widthPlace your feet about shoulder-width apart, with your knees and toes pointing in the same direction.

Where your weight goesPress the whole sole of each foot into the floor, and keep your heels down.

Upper body positionStand close enough so the barbell is over the middle of your shoelaces.

Why it mattersIf the bar moves too far from your body, your lower back takes more stress and it becomes harder to use your strength.

How to Grip for Deadlift

Grip typeHold the bar with both hands, with the backs of your hands facing forward. If your grip gives out first, turn only one hand so the palm faces forward and use a mixed grip.

Grip widthPlace your hands about shoulder-width apart, so your hands sit just outside your thighs when you hold the bar.

How hard to gripPlace the bar in the middle of your palms, and keep the backs of your hands in line with your forearms.

The Key Point for Deadlift

Hold the bar close to your body, and push off the floor with the soles of your feet to lift your hips and chest together.

Think of it like thisThe feeling of pushing the floor far away

Before the fixMy lower back straightens out first, and the back of my lower back feels stiff.

After the fixI engage my glutes and the back of my thighs, and the bar comes up close to my body.