Deadlift
Primary
Back
Secondary
Glutes, Hamstrings, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use as primary strength exercise. The Deadlift — a compound hip hinge movement — is one of the most effective ways to train your back, with secondary work on your Latissimus dorsi and Trapezius.
Everything You Need to Know About the Deadlift
The Deadlift is a intermediate difficulty exercise that targets your Erector spinae and Glutes and Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as primary strength exercise. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Deadlift
Primary
Secondary
Stabilizers
Deadlift form guide
- 1
Stand with feet hip-width apart.
- 2
Bar should be over mid-foot.
- 3
Hinge down and grip the bar.
- 4
Keep your back flat, chest up.
- 5
Drive through your legs to stand.
- 6
Lock out at the top.
What are the best tips for the Deadlift?
Keep the bar close to your body.
Don't round your back.
Push the floor away.
Engage your lats for optimal results.
What are common Deadlift mistakes to avoid?
Rounding the back for optimal results.
A compromised back position during the Deadlift puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Bar too far from body.
Hip hinge movements like the Deadlift demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Erector spinae control the movement.
Hips rising too fast.
Losing hip position during the Deadlift shifts the loading pattern away from your Erector spinae and can compress your lower back. Stay planted and let your Erector spinae do the work.
Hyperextending at top.
Hyperextending at the top of the Deadlift transfers load from your Erector spinae onto your joints. Stop just short of full lockout to keep constant tension on the muscle.
Is the Deadlift right for you?
Intermediate to advanced for optimal results.
How to Program the Deadlift
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-5 sets of 5 reps. Rest 2-3 minutes.
What are good alternatives to the Deadlift?
Other Variations
- Sumo Deadlift
- Romanian Deadlift
- Trap Bar Deadlift
Variation Details
Trap Bar Deadlift
Uses a trap bar for neutral grip. Easier on lower back.
Romanian Deadlift
Starts from the top. Focuses on hamstrings with less lower back stress.
Sumo Deadlift
Wide stance version. Works inner thighs more, shorter range of motion.
Deficit Deadlift
Stand on a platform for extra range of motion. Builds strength off the floor.
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Deadlift — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Never round your back.
- Start light, perfect form first.
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Compare This Exercise
Deadlift vs Barbell Back Squat
Both deadlifts and squats are essential for complete strength development. Deadlifts emphasize the posterior chain while squats prioritize quads. Include both for optimal results.
Deadlift vs Romanian Deadlift
Romanian deadlifts isolate hamstrings with constant tension, while conventional deadlifts build total-body pulling strength. Use both for complete posterior chain development.
Deadlift vs Sumo Deadlift
Sumo deadlift reduces lower back stress and suits wider hips, while conventional builds more posterior chain. Choose based on your anatomy, mobility, and goals.
Deadlift vs Trap Bar Deadlift
Trap bar deadlifts are easier on the back and involve more quads, while barbell deadlifts build more posterior chain. Both are excellent for strength.