Deadlift
A strength exercise that lifts a loaded barbell from the floor to a standing position by extending the hips and knees together.
Overview
The deadlift is a core strength movement that trains the whole posterior chain — the muscles along the back of the body. The lifter grips a barbell on the floor, braces, and stands up by driving the hips and knees to extension while keeping the back in a neutral line.
Keeping the bar close to the body and moving the hips and shoulders at the same rate keep the lift balanced and controlled.
How to do it
- 1Stand with mid-foot under the bar and feet about hip-width apart.
- 2Hinge at the hips and bend the knees to grip the bar just outside your legs.
- 3Brace your midsection and set your back in a neutral line.
- 4Drive through your feet and extend your hips and knees to stand up with the bar close.
- 5Lower the bar under control by hinging the hips back and bending the knees.
Key points
- Keep the bar close to your body throughout the lift.
- Maintain a neutral, braced spine rather than rounding the back.
- Drive your hips and shoulders up at the same rate.
Where it’s used
Sports that use deadlift:
Powerlifting
A strength sport focused on lifting the heaviest weight you can across the squat, bench press and deadlift.
Weightlifting
A technical strength sport built around lifting a loaded barbell overhead with speed and control.
Functional Fitness
Varied, whole-body training built around everyday movement patterns like squatting, lifting and carrying.
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Movement patterns
- HingeA hip-dominant pattern: bend forward at the hips with a flat back, minimal knee bend, then drive the hips tall — powers pulling from the floor and jumping.
- SquatA knee-dominant pattern: bending the hips, knees and ankles to lower and rise while keeping the torso upright — the foundation of lower-body strength.
- CarryHolding and transporting a load while keeping the trunk braced and stable — an anti-movement pattern that builds grip, core stability and full-body strength.
- LungeA split-stance, single-leg-emphasis pattern: stepping or dropping into a staggered stance and pushing back up to build single-leg strength, balance and stability.
Equipment
- BarbellA long bar loaded with weight plates for heavy strength training lifts.
- Yoga matA thin, cushioned non-slip mat used for floor-based exercise and stretching.
- Resistance bandA stretchy elastic band that provides resistance for strength and mobility work.
- DumbbellA short handheld weight used for strength and fitness training.
- KettlebellA cast weight with a looped handle used for swinging and strength exercises.
Disciplines
- SnatchThe snatch is one of the two Olympic weightlifting lifts, taking the barbell from the platform to overhead in one continuous movement.
- Clean and JerkThe clean and jerk is one of the two Olympic weightlifting lifts, raising the bar to the shoulders and then driving it overhead in two phases.
- Short TrackShort track speed skating is contested on a compact oval of about 111 metres, where several skaters race together in a pack and finishing position decides the result.
Exercises
- Hip thrustA loaded hip-extension exercise with your upper back on a bench and a weight across the hips.
- Glute bridgeA floor exercise where you lift your hips by squeezing your glutes with your feet planted.
- DeadliftA hinge movement where you lift a weight from the floor by driving your hips forward to stand tall.
- Romanian deadliftA hinge variation focused on the back of the legs, lowering the weight without returning it to the floor.
- Sit-upA classic core exercise where you lift your torso from the floor toward your knees and back down.
Adaptive sports
- Seated SportsSports played from a seated position — on the floor, on a bench or in a chair — so that people who benefit from a stable seated base can take part.
- Ambulant Para SportsPara sports for athletes who compete standing or on foot — walking or running — rather than from a wheelchair or seated position.