Deadlift
The Deadlift is a weightlifting exercise where you lift a loaded barbell off the ground from a stabilized bent-over position. The deadlift works virtually every muscle, emphasising the quadriceps, hamstrings, gluteus maximus, and most muscles in the back.
 Start Position |
 Mid Position |
 End Position |
The checklist is adapted from Pauletto (1991)[1].
- Place a barbell in front of you on the ground.
- Place your feet flat on the 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.
- The bar lifted slowly.
- Pulling is done by extending legs and hips - pushing feet into the floor.
- Arms remain straight.
- The 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.
- The Bar is placed on the floor.
References
- PAULETTO, B. (1991) Strength Training for Coaches. USA; Human Kinetics.
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2005) Deadlift [WWW] Available from: https://www.brianmac.co.uk/deadlift.htm [Accessed 14/8/2025]
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