How to Do Deadlift

Deadlift is a glutes exercise using barbell, listed as intermediate in the A90 Training Club catalogue. It is a hip hinge, bilateral movement.

Also known as Barbell Deadlift, Conventional Deadlift, deadlift, conventional deadlift.

Primary muscle

Glutes

Equipment

Barbell

Difficulty

Intermediate

Movement

Hip hinge, bilateral

01 / Move with control

How to perform

How to do Deadlift

  1. 01Stand with the mid-foot under the barbell and feet hip-width apart.
  2. 02Hinge at the hips and grip the bar outside the shins, keeping the spine long and chest above the hips.
  3. 03Pull the slack out of the bar and drive through the floor with the legs to initiate the lift.
  4. 04Extend the hips and knees simultaneously until standing completely upright with shoulders back.
  5. 05Reverse the hinge by pushing the hips back until the bar clears the knees, then drop the weight to the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Deadlift

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the barbell in constant contact with the shins and thighs to prevent the weight from pulling the lower back into flexion.

Same coaching engine used inside the A90 app

05 / FAQ

Deadlift questions

What muscles does Deadlift work?

Deadlift is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Deadlift correctly?

Stand with the mid-foot under the barbell and feet hip-width apart. Hinge at the hips and grip the bar outside the shins, keeping the spine long and chest above the hips. Pull the slack out of the bar and drive through the floor with the legs to initiate the lift. Extend the hips and knees simultaneously until standing completely upright with shoulders back. Reverse the hinge by pushing the hips back until the bar clears the knees, then drop the weight to the floor.

What is the A90 coach tip for Deadlift?

Keep the barbell in constant contact with the shins and thighs to prevent the weight from pulling the lower back into flexion.

Is Deadlift suitable for beginners?

Deadlift is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Deadlift?

Deadlift uses barbell.

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