Barbell deadlift - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Barbell deadlift

Step by step instructions, muscle activation and variants for the Barbell deadlift.

MediumGlutesHamstrings

About this exercise

The deadlift is a compound strength-training exercise that targets multiple muscle groups, including the lower back, glutes, hamstrings, and core. It involves lifting a barbell or other weight from the ground to hip level while maintaining a neutral spine.

How to Perform

  • shins 2 cm from the bar and legs hip-width
  • bar should cross middle of the foot
  • feet angled slightly outwards
  • grip the bar with the hands just outside the shins 
  • make shins contact with the bar
  • shins pointed straight up
  • pull the slack out of the bar (applying upward tension to the barbell before initiating the lift)
  • keep bar at the contact with your legs
  • push your hips forward

Muscle Activation

Primary
GlutesHamstringsLower back
Secondary
QuadricepsCoreOuter forearm

Common Mistakes

Common mistakes content is coming soon.

About the Barbell deadlift

The Barbell deadlift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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