Deadlift

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Set the bar over the midfoot with the shins almost touching it.
• Raise the hips, lift the chest and engage the lats to keep the bar close.
• Brace the core and lock the back into a neutral position before lifting.
• Push through the legs and finish by extending the hips fully at the top without overarching.

Common mistakes

• Rounding the lower back because the chest and lats are not engaged.
• Shooting the hips up early and faster than the bar.
• Pulling the bar away from the body instead of dragging it along the shins.

Frequently asked questions

Conventional or sumo, which is better?

Both are equally valid variants. Conventional loads the lower back and posterior chain a bit more, while sumo emphasizes the legs and hips and shortens the range of motion. Pick the stance that fits your build and goal.

Should I use a mixed grip for deadlifts?

A mixed grip (one palm forward, one back) holds heavy loads better but can strain the biceps of the supinated hand. For most sets a double-overhand grip is fine, using chalk or straps when grip becomes the limit.

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