Barbell Deadlift

Category

Powerlifting

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Gluteus Maximus, Gluteus Mideus, Quadriceps Femoris, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Erector Spinae, Trapezius, Rhomboids

How to do it

1. Feet hip-width, bar over mid-foot
2. Bend down, grip bar, back straight (neutral spine)
3. Deep breath, brace core, pull bar up along legs
4. Stand fully (hips forward), squeeze shoulder blades, lower with control

Form tips

• Neutral spine (don't round)
• Shoulders over bar
• Pull back, don't curl
• Bar close to body