Barbell Deadlift
Barbell Deadlift is one of the powerlifting exercises that primarily targets your hamstrings, glutes, back, hips, and core. It is also a great exercise that gives stability and strength to your core.
BEGINNER
Trap-Bar Deadlift
Trap-Bar Deadlift is an extremely effective exercise for building strength and explosive power. It develops the glutes, hamstrings, and back. Trap-bar deadlift can be good for those people who have back issues as it puts less strength on the lumbar spine.
Demonstration Video
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Target Muscles
Instructions
- Stand in the center of the bar and lower your hips until your thighs are parallel to the floor and your knees are slightly bent. Hold your hands firmly. This is your starting position.
- Moving with your heels, extend your hips and knees until you stand up. Pause at the top and return the movement back to the starting position.
Tips
- Keep your back neutral throughout the movement. Avoid rounding your lower back.
- Be sure to focus your weight on your heels. Try not to transfer the center of gravity to the toes.
- Raise your hips up to complete the exercise. Squeeze your buttocks at the top of the movement.
Alternative Exercises
Dumbbell Deadlift
Dumbbell Deadlift is a multi-joint, full-body exercise that primarily targets the Gluteus Maximus, Quadriceps, Hamstrings, and lower back.
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