Should I use a mixed grip or double overhand grip?

Double overhand develops balanced grip strength and is suitable for most training weights. Mixed grip allows heavier loads but may create asymmetrical stress, so consider using straps or hook grip as alternatives for maximal attempts.

How low should my hips be at the start position?

Hip height depends on your limb proportions and should position your shoulders directly over or slightly in front of the bar. If your hips rise immediately when you start the pull, your starting position is too low.

Is it normal for the bar to slow down at knee level?

A slight deceleration at knee height is common as the leverage becomes more challenging and the movement transitions from leg drive to hip extension. Excessive slowdown suggests you may be starting with hips too low or not maintaining back tension.

Deadlift (Barbell)

The barbell deadlift is a compound movement that involves lifting a loaded barbell from the floor to hip level while maintaining a neutral spine. It suits lifters of all levels seeking to build total-body strength with emphasis on the posterior chain.

Muscle group: Back
Primary muscles: upper back, lower back, glutes, hamstrings, trapezius
Equipment: Barbell

How to do the Deadlift (Barbell)

Stand with feet hip-width apart, barbell over midfoot, and shins an inch from the bar.
Hinge at the hips to grip the bar just outside your legs, then bend your knees until shins touch the bar.
Set your back in a neutral position, chest up, and create full-body tension by pulling the slack out of the bar.
Drive through the floor with your legs while maintaining back angle until the bar passes your knees.
Extend your hips forward to lock out at the top with shoulders slightly behind the bar.
Reverse the movement by pushing hips back first, then bending knees once the bar passes them to return the bar to the floor under control.

Form tips

Keep the bar in contact with your legs throughout the entire movement to maintain the shortest lever arm and protect your lower back.
Brace your core hard before each rep as if preparing for a punch to maintain spinal stability under load.
Lead with your chest on the way up rather than letting your hips rise faster than your shoulders, which keeps the bar path vertical.

Common mistakes

Rounding the lower back under load places excessive shear force on the lumbar spine and reduces force transfer.
Starting with hips too low turns the movement into a squat and creates an inefficient bar path that wastes energy.
Pulling the bar away from the body increases the moment arm and places unnecessary strain on the lower back.

Sets and reps

For strength, perform 3 to 5 sets of 1 to 5 reps at higher intensity; for hypertrophy, use 3 to 4 sets of 6 to 10 reps with moderate weight.

Track the Deadlift (Barbell) in Gym Track

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Frequently asked questions

Should I use a mixed grip or double overhand grip?: Double overhand develops balanced grip strength and is suitable for most training weights. Mixed grip allows heavier loads but may create asymmetrical stress, so consider using straps or hook grip as alternatives for maximal attempts.
How low should my hips be at the start position?: Hip height depends on your limb proportions and should position your shoulders directly over or slightly in front of the bar. If your hips rise immediately when you start the pull, your starting position is too low.
Is it normal for the bar to slow down at knee level?: A slight deceleration at knee height is common as the leverage becomes more challenging and the movement transitions from leg drive to hip extension. Excessive slowdown suggests you may be starting with hips too low or not maintaining back tension.

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