Barbell Deadlift

Barbell Deadlift: Printable Instructions

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How to do Barbell Deadlift


Keep foot flat under bar sit down and grab bar with shoulder width or somewhat narrower overhand or mixed grip.


Start in a standing position, knees slightly bent, with the barbell in your hands at hip-height. Your feet should be hip-width apart. Maintain a slight retraction of your shoulder blades. Keeping your arms straight, begin to hinge at the hips lowering the bar. Your spine should not change form. Keep your knees in the same slight bend you started with. The moment you feel your spine start to round is the moment you should reverse the exercise, return to standing. Repeat.


  • Throughout lift, keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. Keep bar close to body to improve mechanical leverage. Grip strength and strength endurance often limit ability to perform multiple reps at heavy resistances. Gym chalk, wrist straps, grip work, and mixed grip can be used to enhance grip. Mixed grip indicates one hand holding with overhand grip and other hand holding with underhand grip. Lever barbell jack can be used to lift barbell from floor for easier loading and unload of weight plates.

  • Avoid rounding your back throughout the movement. Focus on keeping your chest up and your back flat.

  • Only bend through the hips.

Common Mistakes

Illustrated Guide

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