🦵 Deadlift
Hinge at the hips, keep your back flat, and drive through the floor to stand tall. The gold standard for posterior chain strength.
Lower BodyIntermediateNone3 × 8
How to do the Deadlift
- Stand with feet hip-width apart, weight (or imagined weight) over mid-foot
- Hinge at the hips, sending your hips back while keeping your back flat
- Grip bar (or hands at shin level) with arms straight
- Drive through the floor, extending hips and knees together
- Stand tall at the top, shoulders back. Reverse the motion to return
Form tips
- Keep bar/hands tracking close to body
- Hips and shoulders should rise together
- Full hip extension at lockout — no leaning back
- Slow eccentric (lowering) phase for control
Muscles worked
Hamstrings, Glutes, Erector Spinae, Lats, Core
When to be cautious
- Acute low back pain
- Disc herniation without clearance
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