Barbell Deadlift

Barbell Deadlift Basics

Primary muscles worked: Quads, Back

Synergist Muscles: Hamstrings, Glutes, Forearms

Mechanics: Compound

Equipment: Barbell

How To Perform The Barbell Deadlift

• To perform the barbell deadlift, grip the barbell from the floor with an alternating grip. This is one hand overhand and one hand underhand.
• Now assume the bottom position of the squat: your upper leg parallel to the floor, back in a straight line but following the angle of your shins, head looking forward, and shoulders back.
• Next, begin to lift the barbell up by first dipping your hips down and then driving upward with your hips and extending your legs. This will allow you to activate the quads, glute, and hamstrings to initiate the starting part of the lift.
• Once the weight is a few inches off of the group, begin to straighten your back so that it is completely vertical.
• After you reach the top position, you may return the weight to starting position by bending at the knees and then the back when the barbell is close to the floor.

Barbell Deadlift Tips

• You should keep the barbell close to your body throughout the lift. This will help ensure your back stays in proper alignment and the correct muscles are activated.

Barbell Deadlift and Sports Application

From a general sports perspective, the barbell deadlift is an excellent lift for increases overall leg drive with transition to back strength. This dynamic movement pattern is often seen in many sports which leads many conditioning programs to include the barbell deadlift; however, the barbell deadlift must be performed with absolute precision, and should only be attempted by advanced lifters who have mastered the exercises technique.