Why it matters
Trains hip extension, grip and the entire posterior chain in one movement.
Deadlift
Deadlifts
Target muscles
Hamstrings
The hamstrings bend the knee, extend the hip and balance the work of the quadriceps.
Glutes
The glutes extend the hip and stabilize the pelvis and knee in lower-body movements.
Lats
The latissimus dorsi pull the arm down and back and create much of the back’s width.
Upper back
The trapezius and rhomboids retract the shoulder blades and support shoulder position during pulls.
Lower back
The spinal erectors stabilize the torso and resist unwanted spinal flexion under load.
Execution cues
- Keep the bar close to the legs
- Set the back before lifting
- Push the floor away
Common mistake
Rounding the back or letting the bar drift away.
Training prescription
- Equipment
- Barbell
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.