Barbell Deadlift

A full-body compound lift that primarily targets the posterior chain.

How to do it

1. Stand with feet hip-width apart, bar over mid-foot.
2. Hinge at the hips and grip the bar.
3. Brace your core and lift by extending hips and knees.
4. Stand tall at the top, then lower under control.
5. Repeat.

Tips

• Keep the bar close to your body.
• Do not round your lower back.

Muscles

Primary: Erector spinae, Glutes (max), Hamstrings

Secondary: Quadriceps, Traps