Legs
The main muscle group listed for this exercise.
Exercise guide
Barbell Deadlift
Barbell Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Barbell Deadlift also involves arms, glutes, back.
Strength
Movement pattern: hinge. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Barbell Deadlift
- Stand in front of a loaded barbell.
- While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
- While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
- Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
- Perform the amount of repetitions prescribed in the program.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Beginner Strength Program
A simple strength-first plan that keeps the exercise menu small enough to progress consistently.
View workoutDeadlift-Focused Workout
A posterior-chain-heavy day built to support better deadlift performance without overcomplicating the session.
View workoutPowerlifting Beginner Program
A beginner-friendly powerlifting structure built around the squat, bench press, and deadlift.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Deficit Deadlift
Deficit Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseRomanian Deadlift
Romanian Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseRomanian Deadlift from Deficit
Romanian Deadlift from Deficit is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseSnatch Deadlift
Snatch Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Barbell Deadlift.
What muscles does Barbell Deadlift work?
Barbell Deadlift primarily trains the legs and also involves the arms, glutes, and back.
Is Barbell Deadlift beginner-friendly?
It is listed as intermediate.
What equipment do I need for Barbell Deadlift?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.