deadlift

The deadlift is a compound weightlifting exercise that lifts a barbell from the floor to hip height. The lifter starts with hips and knees flexed, the spine neutral, and the bar near the shins; the movement ends with hips extended and the bar at the thighs. It trains a wide range of muscles, most notably the glutes, hamstrings, and lower back, along with the lats and core.

Common variations include conventional, sumo, and trap-bar deadlifts. Conventional deadlifts use a shoulder-width stance with hands outside the legs; sumo deadlifts use a wide stance with hands inside, often reducing range of motion and changing muscle emphasis toward the hips and inner thighs. Trap-bar deadlifts use a hexagonal bar, which can allow a more upright torso and a different grip path.

Technique basics: grip options include double overhand, mixed grip, or hook grip. Keep the bar close to the body, brace the core, and maintain a neutral spine with the chest up. Drive through the heels, hinge at the hips, and extend the knees to finish. Common faults include rounding the back, bar drifting forward, or hips rising before the chest.

Training considerations: progress gradually and emphasize technique. Warm up adequately, and use a lifting belt for heavy sets if needed. Straps or alternative grips may aid grip in higher-rep sets. Beginners should seek coaching to establish safe form and a sane progression to avoid injury.

Benefits include increased maximal strength, better functional transfer to daily activities, and development of the posterior chain and core stability. The deadlift can support various programs for strength, hypertrophy, and power.