Barbell Deadlift

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Back Lower Body

Muscle Activation

Hips

80%

Lower Back · Quadriceps

20%

Equipment

Barbell

Setup / Starting Position

Stand with your feet hip-width apart, toes pointing forward.
Place a barbell on the ground in front of you and step close to it, so your shins are almost touching the bar.

Exercise Position

Bend your knees and hinge forward at your hips, keeping your back flat and chest up.
Grasp the barbell with an overhand grip, hands shoulder-width apart.

Form & Performance

Inhale and drive through your heels to stand up tall, extending your hips and straightening your knees.
Exhale and slowly lower the barbell back to the ground, maintaining a flat back throughout.