Deadlift
glutes
hamstrings
erector spinae
quadriceps
lats
trapezius
forearms
barbell
Setup
Stand with your feet hip-width apart and the barbell over the middle of your feet. Grip the bar just outside your shins, keep your hips low, chest up, and maintain a straight back.
How to perform
- Brace your core and pull the slack out of the bar.
- Drive through your feet, extending your hips and knees to lift the bar.
- Keep the bar close to your body as you ascend to a fully standing, upright position.
- Lower the bar by hinging at your hips and maintaining control until it returns to the floor.
Form cues
- Keep your back straight.
- Chest up, shoulders back.
- Keep the bar close to your body.
- Drive the floor away.
Common mistakes
- Rounding the lower back.
- Jerking the bar off the floor.
- Hips rising faster than the chest.
- Letting the bar drift away from the body.