In this lesson, you'll learn how to perform the barbell deadlift. It is one of the most powerful compound exercises, essential for building overall strength and boosting testosterone production. However, it is also one of the most dangerous exercises for your lower back and knees—especially when lifting heavy weights.
Another excellent compound movement for strength and hormone stimulation is the barbell squat.
For more back exercises, refer to weight training and bodybuilding programs.
Execution
- Stand with your feet roughly shoulder-width apart.
- Lower yourself as if performing a squat and grasp the barbell with both hands.
- You can use lifting gloves or an alternate grip (one palm facing forward, the other facing back).
- Your hands should be placed slightly wider than shoulder-width.
- Your elbows should pass outside your knees as you lower down.
- Keep your back straight or slightly arched, never rounded.
- A weightlifting belt can help stabilize your lower back.
- Look straight ahead, ideally into a mirror. Looking down tends to round your back.
- It's critical that your back is already in proper alignment before you grasp the barbell.
- Stand up slowly, lifting the weight using the power of your legs and lower back.
- Exhale as you lift.
- Press your stomach out against the belt to increase support for your spine.
- Keep your chest high and back straight or slightly arched.
- Once you're standing upright and the bar touches your thighs:
- Pull your shoulders back (retract the scapulae), but do not shrug.
- At the same time, push your hips forward a few centimeters to complete the movement.
- To lower the bar:
- Move your shoulders forward, bend your knees, and lean forward like in a squat.
- Inhale as you descend.
- Keep your gaze forward, not down.
- Let your elbows pass outside your knees again.
- Stop when the barbell touches the ground or your torso is parallel to the floor.
- Some lifters let the plates touch the floor between reps; others do not.
- What's most important is that you never round your back.
- Your lower back muscles must stay under tension throughout the entire movement.
Advice
- Perform the barbell deadlift at the beginning of your back workout.
- Move slowly and with control. Avoid using momentum.
- Do not perform heavy deadlifts if you have existing back issues.
- Always use a lifting belt for heavy sets.
- If you’re a beginner, start with an empty barbell and focus on form.
- Train with a partner who can check that your back stays straight.
Related Exercises
- The Back Muscles
- Hyperextensions
- Barbell Row
- Seated Cable Row (Pulley Row)
- One-Arm Dumbbell Row
- Wide-Grip Lat Pulldown
- Behind-the-Neck Lat Pulldown (Wide Grip)
- Behind-the-Neck Pull-Up
- Dumbbell Shrug
