Muscle group:   The back muscles, the leg muscles, the butt muscles, complex exercises

Trained muscle:   Lower back muscles, thigh front, adductors, butt muscles

Focused muscle:   Lower back muscles

Fitness level:   Advanced, experienced

Type of training:   Free weight exercises

Deadlifts represent one of the basic exercises within the weight training area, together with squats, bench press, and pull-ups. It is an effective exercise for the muscles of the lower back (lumbar region). At the same time it is a complex workout that additionally trains the upper part of the trapezius as well as the muscles of the buttocks, the front of the thigh, and the adductors.


Deadlifts should not be practised by beginners. It not just represents an effective exercise for the mentioned muscle groups. Its motion sequence also is very similar to a back-friendly behavior in our daily life. The deadlift teaches us to lift properly. Especially the variation with dumbbell gets very close to this clean movement. The basic version of the exercise is practised with barbell.

Deadlifts with barbell

The deadlift starts in shoulder-wide or slightly wider standing position. Get as close to the barbell as possible with your shanks touching the bar. Your toes point straight to the front or slightly toward the side. Grab the bar with extended arms. For heavy weights it is reasonable to use a mixed grip. Performing deadlifts with barbell, always choose your grip to have your arms on the outsides of your knees. A wider stand requires a wider grip as well.

From this position lower your buttocks and keep your trunk upright. Look straight to the front or slightly upward. Tense your trunk muscles and especially your back and pull the weight upward with the power of your legs. Keep your back straight (slight hollow back) and the barbell close to your body (still touching the legs). Above of your knees the bar will slide up on the thighs. At the end of the motion we stand upright. Pull your shoulders slightly to the back.



Deadlifts with dumbbell

Deadlifts with dumbbell require the same body posture and motion sequence. The dumbbell stands on one side between our feet. The only difference to the deadlift with barbell is that we now have our arms between our feet. So we now choose a wider stand.

There also exists a variation of the deadlift that keeps the legs extended during the exercise. Please be careful! Here, the lower back will be strained significantly. It is not recommended to perform this version.

Antagonist: Abdominal muscles

Stretching: Lower back stretches

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