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Deadlift

The Deadlift is a weight lifting exercise where you lift a loaded barbell off the ground from a stabilized bent-over position. The deadlift works virtually every muscle, with emphasis on the quadriceps, hamstrings, gluteus maximus, and most muscles in the back.

Dead Lift
Start Position
Dead Lift
Mid Position
Dead Lift
End Position

The Deadlift execution checklist

  • Place a barbell in front of you on the ground
  • Place your feet flat on floor with the bar touching your shins
  • Grab the barbell with a little wider than shoulder width grip
  • Hands placed outside the legs
  • Reverse grip, thumbs around the bar
  • Arms straight, elbows slightly touching the legs
  • Take a deep breath at the start of the movement
  • Head up, chest up and out
  • Looking straight ahead or slightly up
  • Back straight, shoulders back
  • Hips low, below the shoulders
  • Thighs parallel to the floor
  • Exhale as you complete the movement
  • Bar lifted slowly
  • Pulling is done by extending legs and hips - push feet into the floor
  • Arms remain straight
  • Back remains straight
  • Bar kept close to the body
  • Even pull to the top
  • Momentary stop at the top
  • Hold your breath as you lower the bar
  • Lower weight slowly by pushing the hips back
  • Bar placed on the floor

Page Reference

The reference for this page is:

  • MACKENZIE, B. (2005) Deadlift [WWW] Available from: http://www.brianmac.co.uk/deadlift.htm [Accessed

Associated Pages

The following Sports Coach pages should be read in conjunction with this page: