Deadlift (Barbell)
The Barbell Deadlift is a fundamental compound strength exercise that involves lifting a loaded barbell from the floor to hip level. It primarily targets the posterior chain—including the hamstrings, glutes, and lower back—building total-body power and functional strength.
Deadlifts place a significant demand on your central nervous system (CNS) and lower back; the AI analyzes your sleep quality, HRV, and recovery data to determine if you are ready for heavy pulling or if volume should be reduced to prevent burnout. Since this lift is highly fatiguing, the app tracks your RPE and performance trends to auto-regulate load, ensuring you build strength without overtraining. If you report lower back sensitivity, the system can instantly recommend biomechanically friendlier variations like the Trap Bar Deadlift.
Form Cues
- Brace your core and engage your lats before lifting
- Drive your feet through the floor to initiate the movement
- Keep the bar in contact with your legs throughout the lift
- Squeeze your glutes firmly at the top without leaning back
- Hinge at the hips to return the bar to the ground
- Don't round your lower back at any point
- Don't let the bar drift forward away from your shins
- Don't hyperextend your spine at the top of the lift
- Don't jerk the bar off the floor; pull the slack out first
- Don't squat the weight down; hinge your hips back
Common Mistakes
- Rounding the lumbar spine
- Hyperextending at the lockout
- Bar drifting forward away from body
- Starting with hips too high or too low
- Lifting with bent arms
Muscles Worked
This exercise is the king of posterior chain development, heavily recruiting the gluteus maximus, hamstrings, and erector spinae to extend the hips and stabilize the spine. It also provides significant isometric work for the upper back (trapezius), lats, and forearms as they struggle to keep the spine neutral and hold the heavy load.
Primary
Secondary
Get Personalized Coaching for Deadlift (Barbell)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.