Barbell Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps, Adductor Magnus, Soleus, Erector Spinae
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.2
- Alternate Names
- Conventional Deadlift
Visualised Target Muscle Groups
Front
Back
How to: Barbell Deadlift
- Stand with your feet hip-width apart and grip the barbell with an overhand grip.
- Bend at the hips and knees to lower your body, keeping your back flat.
- Push through your heels, extend your hips and knees to lift the barbell.
- Hinge at the hips to lower the barbell back to the ground, maintaining control throughout.
Common Mistakes
- Rounding the back during the lift.
- Using too much weight and sacrificing form.
- Not engaging the core before lifting.
Modifications
- Use lighter weights or perform the deadlift with a kettlebell.
- Elevate the barbell on blocks to reduce the range of motion.
Tips
- Keep your back straight and chest up throughout the movement.
- Ensure your feet are shoulder-width apart and barbell is close to your shins.
- Engage your core muscles before beginning the lift.
Barbell Deadlift Alternatives
Tags
strength
deadlift
hips
gluteus maximus
lower body
compound movement
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