Deadlift
A strength exercise that lifts a loaded barbell from the floor to a standing position by extending the hips and knees together.
Overview
The deadlift is a core strength movement that trains the whole posterior chain — the muscles along the back of the body. The lifter grips a barbell on the floor, braces, and stands up by driving the hips and knees to extension while keeping the back in a neutral line.
Keeping the bar close to the body and moving the hips and shoulders at the same rate keep the lift balanced and controlled.
How to do it
- 1Stand with mid-foot under the bar and feet about hip-width apart.
- 2Hinge at the hips and bend the knees to grip the bar just outside your legs.
- 3Brace your midsection and set your back in a neutral line.
- 4Drive through your feet and extend your hips and knees to stand up with the bar close.
- 5Lower the bar under control by hinging the hips back and bending the knees.
Key points
- Keep the bar close to your body throughout the lift.
- Maintain a neutral, braced spine rather than rounding the back.
- Drive your hips and shoulders up at the same rate.
Where it’s used
Sports that use deadlift:
Powerlifting
A strength sport focused on lifting the heaviest weight you can across the squat, bench press and deadlift.
Weightlifting
A technical strength sport built around lifting a loaded barbell overhead with speed and control.
Functional Fitness
Varied, whole-body training built around everyday movement patterns like squatting, lifting and carrying.
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Movement patterns
- HingeA hip-dominant pattern: bend forward at the hips with a flat back, minimal knee bend, then drive the hips tall — powers pulling from the floor and jumping.
- SquatA knee-dominant pattern: bending the hips, knees and ankles to lower and rise while keeping the torso upright — the foundation of lower-body strength.
- CarryHolding and transporting a load while keeping the trunk braced and stable — an anti-movement pattern that builds grip, core stability and full-body strength.
Disciplines
Exercises
- Hip thrustA loaded hip-extension exercise with your upper back on a bench and a weight across the hips.
- DeadliftA hinge movement where you lift a weight from the floor by driving your hips forward to stand tall.
- Sit-upA classic core exercise where you lift your torso from the floor toward your knees and back down.
- Romanian deadliftA hinge variation focused on the back of the legs, lowering the weight without returning it to the floor.
- Glute bridgeA floor exercise where you lift your hips by squeezing your glutes with your feet planted.
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How this page is maintained
- Content type
- Technique
- Provenance
- Tier A — evergreen educational
- Verified external sources
- 0
- Content updated
- 2026-09-12
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