Legs · 3–1–1
Deadlift
Learn Deadlift with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Gluteus maximus, Hamstrings, Quadriceps.
- Equipment
- Barbell, plates, and stable floor
- Suggested tempo
- 3–1–1
PRIMARY MUSCLES
Gluteus maximus · Hamstrings · Quadriceps
SUPPORTING MUSCLES
Spinal erectors · Latissimus dorsi · Grip muscles · Core stabilizers
Setup
- Place the bar over mid-foot with a hip-width stance and the shins close to the bar.
- Bend the hips and knees, secure the grip, keep the shoulders slightly ahead of the bar, and hold a neutral spine and neck.
- Brace the abdomen, lats, and grip before taking the slack out of the bar.
Execution
- Push the floor away and keep the bar close as it travels along the shins and thighs.
- Extend the knees and hips together so the chest and hips rise at the same rate.
- Stand tall and contract the glutes without leaning back or shrugging excessively.
- Push the hips back first, then bend the knees after the bar passes them to return it to the floor.
Breathing
- Inhale and create 360-degree abdominal pressure before moving so the rib cage and pelvis remain stable.
- Exhale gradually through the hardest portion, then inhale during the controlled return.
Common mistakes
- The lower back rounds or the hips rise before the chest as the bar leaves the floor.
- The bar drifts away from the legs and lengthens the load arm.
- The finish leans backward, shrugs excessively, or forcefully locks the knees.
- The bar is bounced from the floor without resetting the start position.
Safety
- Begin with an empty bar or light load to verify the hip hinge, close bar path, and neutral spine.
- Use only a load that preserves joint alignment, normal breathing, and a controlled return.
- Stop and seek qualified help for sharp pain, numbness, or weakness in the lower back, hips, knees, or ankles.
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