lower back · Barbell · Intermediate
Deadlift
The conventional deadlift trains the whole posterior chain, glutes included, with the heaviest weights in the gym. The glutes do their biggest job at the top of the pull, driving the hips through to lockout.
Why it's in a glute program: Total posterior-chain strength that every other lift benefits from.
How to do the deadlift
- Stand in front of a loaded barbell.
- While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
- While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
Form cues
- Bar over mid-foot, shoulders just in front of it.
- Push the floor away rather than pulling the bar up.
- Finish by squeezing the glutes, not leaning back.
Muscles worked
Primary: lower back. Movement pattern: hip hinge. Equipment: barbell.
Programs that use the deadlift
In Glute Max this exercise appears in 3 of the coach-built programs, including Glute Power Forge — 4 Day, Glute Strength Block — 4 Day, Peach Overload — 5 Day. Every program shows the animated form guide above on the workout screen.
