Deadlift is a great exercise  which targets many of the major muscle groups of the body in a very challenging way. The deadlift is one of the most potent muscle and strength building exercises one can perform. As the king of mass gaining exercises the deadlift cannot be ignored.

Also Known As: Barbell DeadLift

Lowe BackTargeted Muscle: Lower Back (Erector Spinae)

Other Muscles: Calves (Gastrocnemius), Forearms(Brachioradialis), Glutes (Gluteus Maximus), Hamstrings, Middle Back, Quads (Quadriceps), Traps (Trapezius)

 Mechanics: Compound

Force: Pull


Instructions for doing DeadLift:

  1. Set up for the deadlift by loading the appropriate amount of weight onto a barbell.
  2. Stand with feet half way under the loaded bar, taking a shoulder width stance.
  3. Squat down and grasp the barbell with a shoulder width using an overhand grip just outside of shoulder width. Tip: one over/one under grips can also be used to help lifting more weight
  4. Make sure your eyes are looking ahead. Your body will follow your head so keep your head up and eyes forward! 
  5. Ensure your back remains straight, torso erect and chest high. You are now in the starting position.
  6. Now, begin driving through the heels to move the weight upward. As the bar rises above your knees, thrust your hips forward and contract your back by bringing your shoulder blades back.
  7. Pause here for a second and then Reverse the movement in a controlled manner, maintain a focus on form and go till lower part of your knees then again move the weight upwards.
  8. Repeat for desired reps.


  • Use an alternating grip if the weight gets too heavy. You can use one over/one under grip too for lift more weight.
  • Lifting straps can also be used to help lift more weight.


  • This exercise is no doubt a great exercise but should not be taken lightly. If you have back issues, substitute it for a rowing motion instead.
  • Be cautious with the weight used. in case of doubt, use less weight rather than more.
  • There are great chances of injuries in case you start the deadlift while looking down which result in that your lift whole weight with your lower back. So explode your head upward while trying to stand erect. The body will follow the head.
  • Another biggest mistake you can make is trying to perform deadlifts with arch in you back rather than straight back which create unnecessary pressure on back and there are fair chances of injuries in that case so always remain your back straight during this exercise.


  • Dumbbells can be used instead of barbell but barbell version is quite easier to perform than dumbbell version.


  • Sets: 4
  • Reps: 10-12

Stay safe… Stay fit… Good Luck…

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