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
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Hack Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Hack Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Jump Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Jump Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Leg Extension, Band
Type: Lower, Legs
Target: Quadriceps
Synergist: Glutes
Leg Extension, Leverage Machine
Type: Lower, Legs
Target: Quadriceps
Synergist: Glutes