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Deadlift
The Deadlift is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: gluteus maximus 22%, spinal erectors (lower back) 16% and hamstrings (biceps femoris) 12%.
Also known as: conventional deadlift, deadliften, standard deadlift
How to do it
- Stand with your feet hip-width and the bar over the middle of your feet.
- Hinge down and grip the bar just outside your legs, then bend the knees until the shins touch the bar.
- Lift the chest, flatten the back and pull the slack out of the bar.
- Push the floor away and stand up, keeping the bar in contact with the legs.
- Lock out with the hips and knees straight and the shoulders over the hips.
- Lower the bar by pushing the hips back first, then bending the knees once it passes them.
Tips
- Take a big breath and brace before every rep, then keep that brace until the lockout.
- Think of the bar as dragging up the shins and thighs.
- Switch to a mixed grip or straps only when the grip fails before the back.
Common mistakes
- Starting with the hips too low and squatting the bar up.
- Letting the hips shoot up first so the back does all the lifting.
- Rounding the lower back off the floor.
Muscles worked by the Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lifting a load from the floor with hips and knees extending together: glutes, spinal erectors and hamstrings drive it, quads break the floor, adductor magnus assists hip extension, grip and upper back hold the bar.
Deadlift alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Deadlift work?
Mainly the gluteus maximus, spinal erectors (lower back) and hamstrings (biceps femoris). The hamstrings (semitendinosus/-membranosus), quads (vastus lateralis), adductors and quads (vastus medialis) assist.
Is the Deadlift good for beginners?
The Deadlift is rated intermediate. If you are new, learn the Band Deadlift first and build up from there.
What is a good alternative to the Deadlift?
For example the Band Deadlift, Dumbbell Deadlift and Kettlebell Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Deadlift harder?
Add weight or reps, or move on to the Paused Deadlift and Jefferson Deadlift.
Sources
- Escamilla et al. 2002, MSSE 34(4):682-688 (sumo vs conventional)
- Swinton et al. 2011, JSCR 25(7):2000-2009 (hexagonal bar)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.