How to do the Barbell Deadlift
- Start with the bar over your midfoot and take the slack out before lifting.
- Push the floor away while keeping the bar close to your legs.
- Finish tall, then hinge to guide the bar down.
Common mistakes
- Jerking the bar off the floor.
- Leaning backward at the top of the lift.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 6–10 |
| Strength | 3–4 | 3–6 |
| Muscular endurance | 2–3 | 12–15 |
Alternative exercises
- Romanian Deadlift · Barbell
- Dumbbell Romanian Deadlift · Dumbbells
- Cable Pull-Through · Machine
Frequently asked questions
What muscles does the Barbell Deadlift work?
Primary muscle group: Glutes. Secondary muscles: hamstrings, quads, erectors, forearms.
How many reps should I do for the Barbell Deadlift?
Muscle building: 3–4 sets of 6–10 reps. Strength: 3–4 sets of 3–6 reps. Muscular endurance: 2–3 sets of 12–15 reps.
What can I do instead of the Barbell Deadlift?
Compare the setup and equipment for these alternatives: Romanian Deadlift, Dumbbell Romanian Deadlift, Cable Pull-Through.