Zirv FitnessStrength exercise
Deadlift
How to do it
- Stand with feet hip width apart and the bar over mid-foot, close enough that it almost touches the shins.
- Hinge at the hips and bend the knees to grip the bar just outside the legs, keeping the back flat and the shoulders slightly ahead of the bar.
- Brace the core hard and take the slack out of the bar before pulling.
- Drive through the floor, extending the hips and knees together so the quadriceps and hamstrings share the load, letting the back stay rigid as it rises.
- Stand tall at the top by squeezing the glutes and hamstrings without hyperextending the lower back.
- Exhale past the knees on the way up, then lower the bar by hinging at the hips first and bending the knees once it passes them, keeping the bar close to the body throughout.
Muscles worked
BackMuscles located in the upper and lower back, responsible for pulling movements and maintaining posture. All Back exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Related Back exercises
- Type
- Strength
- Equipment
- Barbell, Weight Plates
- Primary muscles
- Back, Biceps Femoris, Quadriceps, Core
- Measured in
- Reps and weight