Deadlifts

Deadlift is a weightlifting exercise in which a loaded barbell is lifted from the floor to a fully upright position and then lowered back to the floor. It is a compound movement that trains multiple major muscle groups, most notably the posterior chain, including the glutes, hamstrings, and lower back, with substantial work for the upper back, traps, lats, core, and grip.

Technique typically involves a stance about hip-width apart, feet flat and bar over the mid-foot. The grip is just outside the knees, with either a double overhand or a mixed grip. The spine should remain neutral, chest lifted, and shoulders slightly in front of the bar. The movement begins with a hip hinge, the bar travels close to the body as you push through the heels to extend the hips and knees, finishing with a fully extended torso. The bar is lowered under control to the floor, preserving a neutral spine throughout.

Common variations include conventional deadlift, sumo deadlift (wider stance, hands inside the legs), and trap-bar (hex bar) deadlift. Variations alter stance, grip, and leverage but retain the hip hinge pattern.

Benefits include increased overall strength, power development, functional strength for daily tasks, improved bone density, and enhanced grip. Safety focuses on proper warm-up, maintaining a neutral spine, avoiding excessive rounding or overextension, and using progressive overload. Accessory and modification options (such as block pulls, rack pulls, or trap-bar deadlifts) can accommodate training goals, equipment limitations, or rehab considerations.