Deadlift

   (Last modified on September 7, 2025)  |   Genx

Table of Contents

The deadlift is a compound weightlifting exercise that targets multiple muscle groups, primarily focusing on the lower back, glutes, hamstrings, and quadriceps. It involves lifting a loaded barbell or bar from the ground to hip level while maintaining a neutral spine.

Key Points of the Deadlift:

  1. Starting Position:

  • Stand with feet hip-width apart.

  • Position the bar over the middle of your feet.

  • Bend at the hips and knees to grip the bar with hands just outside your knees.

  1. Form:

  • Keep your back straight and chest up.

  • Engage your core and keep your shoulders back.

  • Lift by driving through your heels, extending your hips and knees simultaneously.

  1. Execution:

  • Pull the bar close to your body as you lift.

  • Stand up straight at the top of the lift, locking out your hips and knees.

  • Lower the bar back to the ground in a controlled manner.

  1. Benefits:

  • Builds overall strength and muscle mass.

  • Enhances core stability.

  • Improves posture and functional fitness.

  1. Variations:

  • Sumo Deadlift

  • Romanian Deadlift

  • Trap Bar Deadlift

Safety Tips:

  • Warm up properly before lifting.

  • Start with lighter weights to perfect your form.

  • Avoid rounding your back to prevent injury.

  • Use lifting straps or belts if necessary for additional support.

Always consult with a fitness professional if you’re new to deadlifting to ensure proper technique.