Muscle Groups
Muscles
Target
Synergist
How to perform Barbell Deadlift with proper form
Setup
- Foot Position: Stand with feet hip-width apart, toes pointing slightly outward.
- Bar Position: The bar should be over the mid-foot.
Grip
- Hands: Bend at the hips and knees to reach down.
- Grip: Use a double overhand or mixed grip (one palm facing you, one away). Grab the bar just outside your knees.
Body Position
- Back: Keep your back straight and shoulders slightly in front of the bar.
- Hips: Set your hips at a height that keeps your spine neutral.
Lift
- Engage Core: Tighten your core muscles to stabilize your spine.
- Push Through Your Heels: Drive through your heels as you lift the bar, extending your hips and knees simultaneously.
- Lower the Bar: Keep the bar close to your body, extending your knees first, then your hips.
Finish
- Stand Tall: At the top, your shoulders should be back and chest up, avoiding hyperextension of the back.
- Control the Descent: Reverse the movement by hinging at the hips and bending the knees to lower the bar back to the ground.
Tips
- Keep the bar close to your body throughout the movement.
- Avoid rounding your back.
- Maintain a neutral spine and avoid excessive arching or flexion.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs