A deadlift is a lift where you raise a loaded barbell from the floor to a standing position by hinging and extending your hips. It trains almost the entire back of your body: glutes, hamstrings, lower and upper back, core, and grip. Along with the squat and bench press, it’s one of the three core strength lifts.
Muscles worked
|
Muscle |
Role |
|
Glutes |
Extend the hips |
|
Hamstrings |
Extend the hips |
|
Quads |
Extend the knees off the floor |
|
Spinal erectors |
Keep the back neutral |
|
Lats and traps |
Keep the bar close, hold the shoulders |
|
Core |
Brace the torso |
|
Forearms |
Grip |
How to deadlift: 7 steps
- Feet hip-width, bar over mid-foot.
- Hinge at the hips and grip the bar just outside your legs.
- Bend your knees until your shins touch the bar. Hips above knees, below shoulders.
- Set your upper back: chest up, shoulders down, lats tight.
- Breathe and brace your core.
- Push the floor away, keeping the bar close. Hips and shoulders rise together.
- Stand tall, squeeze your glutes, then lower by pushing your hips back first.
Mistakes that hurt your back
- Rounding the back: go lighter and brace before every rep.
- Bar drifting away: keep it against your legs.
- Hips shooting up first: push with your legs.
- Leaning back at the top: just stand tall.
- Yanking the bar: take the slack out before pulling.
Variations
|
Variation |
Best for |
|
Conventional |
General strength |
|
Sumo |
Lifters with mobile hips, more inner thighs |
|
Romanian (RDL) |
Glutes and hamstrings |
|
Trap bar |
Beginners, less lower-back stress |
|
Dumbbell or kettlebell |
Learning the hinge, home workouts |
How much should you deadlift?
Rough benchmarks for a one-rep max with good form:
|
Level |
Men |
Women |
|
Beginner (a few months) |
about 1x body weight |
about 0.75x |
|
Intermediate (1 to 2 years) |
about 1.5x |
about 1.25x |
|
Advanced |
2x or more |
1.5x or more |
These are common community benchmarks, not official standards.
Frequently asked questions
Are deadlifts bad for your back?
Not with good form and gradual progress. They strengthen the back. Problems usually come from rounding, too much weight, or jerking the bar.
Should women deadlift?
Yes. Deadlifts, especially Romanian deadlifts, build strong glutes and hamstrings and improve posture.
Do I need a lifting belt?
Not as a beginner. Learn to brace first; a belt helps with very heavy loads.
How often should I deadlift?
Once or twice a week is enough for most people.
The bottom line
The deadlift builds total-body strength and a strong backside. Learn the hinge with light weight, keep your back flat and the bar close, and add weight gradually. Burn estimates are in our guide to how many calories lifting weights burns.
