Barbell Deadlift
Instructions
Preparation
With feet flat beneath bar, squat down and grasp
bar with a shoulder width or slightly wider over
hand or mixed grip.
Execution
Lift bar by extending hips and knees to full
extension. Pull shoulders back at top of lift if
rounded. Return and repeat.
Comments
Target muscle is exercised isometrically.
Throughout lift keep hips low, shoulders high, arms
and back straight. Knees should point same
direction as feet throughout movement. Keep bar
close to body to improve mechanical leverage.
Also see Deadlift under Gluteus Maximus and
Deadlift Strength Standards.
Classification
Utility: Basic
Mechanics: Compound
Force: Pull
Muscles
Target (See Comments)
• Erector Spinae
Synergists
• Gluteus Maximus
• Adductor Magnus
• Quadriceps
• Soleus
Dynamic Stabilizers
• Hamstrings
• Gastrocnemius
Stabilizers
• Trapezius, Middle
