English Français Deutch
Instagram
Sign In
Switch to femme theme
MUSQLE
  • Training
  • Nutrition
  • Motivation
  • Exercises
  • Widgets
  • POWER FOOD
  • SHOPSHOP

  • Interesting
  • Legend Busters
  • Our Test
  • HARDCORE BODYBUILDING
Sign In
My Workout Calendar
Latest Articles
  • How does a movie star stay young and fit?

    Well known in her native country, the Czech movie- and theatre-actress Simona Praskova is a shining …

  • Testosterone

    Testosterone is the main male sex hormone – it is testosterone that makes the man a man. …

  • Need to get in shape really fast? Tips for this summer

    Summer is almost here and if you want to impress with perfect sixpack at the beach you should …

  • Advanced Resistance Training Techniques

  • A complete guide to protein supplements

Barbell Deadlift

Muscle Targeted: Lower Back
Secondary Muscles Targeted: Calves, Forearms, Glutes, Hamstrings, Laterals, Middle Back, Quadriceps, Traps
  • Barbell Deadlift #1
  • Barbell Deadlift #2

Starting position:

Take a stance with your feet shoulder-width apart or a little closer to each other, with toes forward with no rotation. Bend forward, make a half squat, and grab the barbell using a mixed grip (one overhand and the other underhand). Your thighs are almost parallel with the floor with your body weight resting on your heels. Your crus(lower legs) point perpendicular down to the floor throughout the entire movement. Fix your body core by contracting your abdominal and back muscles.

Exercise:

From the starting position, move by pulling up and extending your hip joints while not changing the bend of your spine. Keep the barbell as close to your legs as you can throughout the entire movement. When you have raised the barbell past your knee level, also start contracting your glutes in addition to your hamstrings by pushing your pelvis forward (extension at the hip joint). Your knees remain in the direction of your toes throughout the entire movement. Complete the movement until you are straightened up, maintaining your pelvis in a neutral position, firming up your body core and not overbending your spine at the waist. Inhale in the starting position then hold your breath while fixing your body core during the lift. Exhale in the upper position, inhale again, and fix your body core when moving back to the starting position.

Note:

Make sure you have the correct body posture, fixing your body core, keeping your pelvis in a neutral position and eliminating lordotic swayback at the waist. Your shoulder blades point down and towards each other. Keep your knees in the direction of your toes throughout the entire movement and make sure your knees do not swing sideways when you are overcoming the resistance. Keep your crus perpendicular to the ground throughout the entire movement. Keep your heels on the ground throughout. Do not overestimate your abilities when choosing the weight. Avoid moving your arms up (involving your trapezius muscles) as only the hands are used to hold the weight. Take account of your breathing while performing this movement as this is not a dynamic exercise.

Recommendation:

Stand with your side to a mirror to watch if your technique is correct. When choosing the weight, put much emphasis on mastering the perfect technique. If you do the exercise incorrectly, lower back injuries may occur and that is why it is important to use your correctlyactivated internal stabilization system.

***

Barbell deadlift is one of the three powerlifting exercises (along with squat and bench press) and a compound movement strengthening whole lower part of the body.

Many muscles are involved in the movement: lower back, abdominal muscles, almost all leg muscles, gluteus and forearms.

Beginners and people with lower back problems should be extremely cautious with every form of deadlift. While it is true that it can solve lower back problems by strengthening the surrounding muscles, deadlift can also damage the back, especially (but not only) if wrong technique is applied.

There are two possible grips: overhand grip and mixed grip (one hand overhand and the other hand underhand).

Stand as close to the barbell as possible. Grab the barbell using shoulder-width grip. Start the movement by squeezing your gluteus muscles and pushing your legs against the ground.

Only your legs/gluteus should be working in the first phase. Keep your back straight!

As soon as you lift the barbell a little from the ground straighten your posture together with stretching your legs. The knees and hips work in the same time (or more precisely the quadriceps and lower back muscles do).

Squeeze your shoulder-blades together and stick out your chest at the end of the lifting movement.

Lower the barbell slowly, using the same technique. Always stay as close to the bar as possible (on the way up and on the way down). The barbell must be very close to your center of gravity. This will minimize the possible damage to your back and joints.

Breathing is important: fill your lungs with the air before you start the movement. This will increase your intra-abdominal pressure and ultimately your power. Breathe out as you are lifting the barbell.

Choose Bodypart

Filter
  • Abdominals
  • Abductors
  • Adductors
  • Biceps
  • Calves
  • Forearms
  • Glutes
  • Hamstrings
  • Chest (Pectoralis)
  • Laterals
  • Lower Back
  • Middle Back
  • Neck
  • Oblique Abdominal Muscles
  • Quadriceps
  • Shoulders (Deltoids)
  • Traps
  • Triceps
Register
  • Legend Busters Series
Topics
  • How does a movie star stay young and fit?

  • Motivation and bodybuilding

  • Pre-workout vs. post workout proteins

  • Sarcoplasmic versus Myofibrillar Muscle Growth Theory

  • Hypertrophy versus Hyperplasia

  • FST-7 (Fascial Stretch Training)

  • German Volume Training (GVT)

MUSQLE
Terms of Use / DisclaimerPrivacy

Sport Publishing Limited, 71-75, Shelton Street, Covent Garden, London, WC2H 9JQ, ENGLAND | Comp. No. 08844082

The “MUSQLE” project was launched in 2012 in order to bring trustworthy information and valuable tools to the European and World fitness/bodybuilding community.

We have three language versions: English (musqle.com international), French (musqle.fr French speaking countries) and German (musqle.de German speaking countries).

Profiles and Personal Statistics

Every MUSQLE member has a personal profile that can be kept private or be made visible to friends or the public.

Members can keep track of their weight, body fat and other measurements (like waist and hip circumference).

Every content item can be added to your personal profile – another way to personalize your experience at the website.

Our system also enables you to keep track of your improvement in individual exercises, muscles and your overall progress.

The main parts of the profiles are personalized training plans and training diaries as well as personalized diet plans. Both can be shared within the MUSQLE IN TOUCH social network and on Facebook.

Training Plans & Training Diary

We have a database of training plans and we offer you selected plans in line with your gender, sport, training aims and body type. You can import any training plan into your profile and change it according to your needs. You can also share your plan with others on the MUSQLE IN TOUCH social network. You can import any plan into your training diary.

Diet Plans

We employ a skilled chef who is preparing delicious meals designed especially for athletes. You will find recipes, nutritional values and pictures in our food database. The size of each serving can be increased or decreased as you wish and our system calculates the proper recipe ingredients and nutritional values for your serving size.

Complete diet plans can be built from the meals in our food database and you can share your diet plan with others on the MUSQLE IN TOUCH social network.

Product Authentication

QR Product Number Authenticator is provided by ProdNum

MUSQLE IN TOUCH Social Network

You can share your training plans, diet plans and anything else on our social network. You can find new friends and keep in contact with them, post pictures, comment on articles, follow the competitions and much more.

Competitions

Every Musqle.com member 15 years of age or older can enter and vote in our three competitions. First prize for each competition is €10,000.

Forums

Along with the MUSQLE IN TOUCH social network, our forums are another platform for members to share their experiences. Once you are logged in to the website, your profile is automatically used in forums and talkbacks too.

Sport professionals have slightly different personal profiles so that readers will be able to distinguish between forum submissions by amateur athletes and those from coaches, scientists or professional athletes.

Exercise Database

Our database includes hundreds of exercises with pictures, videos and written instructions.

Multimedia Content

We strive to keep the highest quality content on our website. Not everyone is accepted as an author at Musqle.com – our authors are all sport scientists or experienced athletes and coaches. 

© 2023 Musqle. All rights reserved. Musqle.com™ is not responsible for the content of external sites.

Are you sure?