Deadlift
Foundational strength movement that builds total-body power and posterior-chain strength.
Full BodyIntermediateStrengthHinge
At a glance
| Muscles worked | Primary: hamstrings, glutes, back. Secondary: core, traps |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 5-8 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Stand with feet hip-width, bar over mid-foot.
- Hinge and grip the bar, set the back flat and core braced.
- Drive through the floor to stand tall, keeping the bar close.
- Lock out the hips and knees at the top.
- Lower with control and repeat.
Equipment
- Barbell
Coaching tips
Benefits
Foundational strength movement that builds total-body power and posterior-chain strength.
Common mistakes
Avoid rounding the lower back or letting the bar drift away from the body.
Make it harder
Increase load progressively or add pauses.
Make it easier
Use lighter weight, trap bar, or Romanian deadlift variation.
Breathing
Brace and inhale before the lift, exhale at the top or during the lockout.
Build a workout with this exercise
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