Deadlift (Barbell)
Complete guide to Deadlift (Barbell). Learn proper form, technique, and execution. Targets Hips — Glutes. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Deadlift (Barbell)
Load a barbell and place it on the floor. Stand with your feet hip-width apart and the bar over your mid-foot.
Hinge at the hips and bend your knees to reach down and grab the bar with an overhand grip, hands just outside your legs.
Your back should be flat, hips higher than your knees, and your chest up.
Bring your shoulders back, engage your abs, and take a breath.
Drive through your heels and push the floor away to lift the bar, keeping it close to your body as you stand tall and exhale.
Hinge at the hips and bend your knees to lower the bar back to the floor with control and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |