DEFINITION
The deadlift is a weight training exercise that involves bending at the hips to grasp a loaded barbell on the floor, then standing up until hips and knees reach full extension. It is a compound movement that targets the posterior chain.
EXPLANATION
As one of the three classic powerlifting exercises, the deadlift works gripping muscles, the back extensors, glutes, hamstrings, and quads. It builds raw strength and power while improving postural muscles.
Deadlift variations include:
- Conventional – shoulders over barbell
- Sumo – wider stance to emphasize inner thighs
Beginners should develop proper technique under light loads before adding weight to avoid injury risk. Chalk, straps, and weightlifting belts are common deadlifting accessories.
EXAMPLES
Muscles worked by the deadlift:
- Posterior chain – lower back, glutes, hamstrings
- Quadriceps
- Trapezius and upper back
- Forearm grip and wrist flexors
RELATED TERMS
- Romanian Deadlift (RDL)
- Trap bar deadlift
- Deficit deadlifts
- Rack pulls
COMMON RELATED QUESTIONS
- What’s the proper deadlift form? Flat back, hips low, bar close to legs, chest up on ascent.
- What’s a good beginner deadlift weight? Work up to at least 1.5x bodyweight for reps depending on size and ability.
- Is deadlifting bad for your back? No, it strengthens the back when performed properly. Poor form or excess weight carries injury risk.
DO NOT CONFUSE WITH
- Good morning – Similar hip hinge movement but the barbell is on your upper back versus the floor.
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