How to do the barbell deadlift

Step by step

1. Stand in front of a loaded barbell.
2. The bar should be over mid-foot, your shins should be an inch or two from the bar, and your feet should be hip-width apart, with toes pointing slightly out.
3. Lean forward and grab the bar with a double overhand grip.
4. Bend your knees to position your shins against the bar. Simultaneously, retract your shoulders to straighten your back.
5. Take a breath.
6. Initiate the pull by digging your heels into the floor.
7. Lift the bar in a straight vertical line, keeping it close to your body.
8. As the bar passes your knees, begin to extend your legs and drive your hips forward to complete the repetition.
9. Begin the descent by driving your buttocks back and keeping your back neutral.
10. Lower the barbell in the same vertical line, exhaling near the bottom.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the barbell deadlift

• Upper / Lower Strength4 × 5
• Full Body Beginner1 × 5
• 5x5 Strength1 × 5
• Bro Split4 × 6
• Athletic Performance4 × 5
• PPL Advanced4 × 5
• 6-Week Core Strength3 × 5
• 8-Week Squat PR4 × 5

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.