The Proper Way to Do a Barbell Deadlift + Common Mistakes to Avoid

The barbell deadlift is a compound exercise that is used to develop strength and size in the glutes, hamstrings, and lower back.

It is one of the best strength and muscle-building exercises there is.

The barbell deadlift works just about every muscle in the body, leaving no body part untouched.

It builds strength, muscle, and power like no other movement.

At first glance, the exercise doesn’t seem complicated.

But it uses nearly every muscle group in the body, and since it’s a hip dominant exercise, it’s great for targeting the glutes, hamstrings, and lower back.

It also works the quads, abdominals, upper back, arms forearms, and shoulders—and almost every other body part.

And by strengthening many muscle groups, the deadlift is a great bang for your buck type of exercise.

Overall, it is a great exercise to include in your training program.

The deadlift can be done in 2 steps:

1. Starting

Deadlift step 1

Start by standing straight with your feet flat below a loaded barbell. Keep your chins close, but don’t let it touch the bar. (simonsezit.com)

Bend at the hips and knees, squat down and grasp the bar with an overhand or mixed grip, with your hands outside your legs, slightly wider than your shoulders width.

2. Lift the bar

Deadlift step 2

Brace your core, without allowing your lower back to round, lift the bar by extending the hips and knees forward. Pull your shoulders back and squeeze your glutes at the top of the lift.

Tips: Throughout the lift, keep your hips low, shoulders high, arms extended, and back straight.

Knees should point in the same direction as your feet. 

Do not let your back round. Keep the bar close to your legs and keep your shoulder blades back and down throughout the movement.

There you have it!

The deadlift is a great exercise for both strength and muscle gain. Again, no other movement gives as much bang for your buck as the deadlift.

It’s definitely an exercise you want to have in your routine.

Leave a comment and let me know your thought.

Disclaimer: While the deadlift is an excellent exercise to add to your routine, it places direct force on the spine. If you have back issues (or suspect you may have back issues) such as herniated discs and sciatica, it is highly recommended that you first seek medical clearance

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