Deadlifts
The deadlift is a fundamental compound exercise that builds strength across the entire posterior chain. It's one of the best movements for developing raw strength, muscle mass, and functional fitness.
Starting position
End position
How to Do Deadlifts
- Stand with feet hip-width apart, barbell over mid-foot
- Hinge at hips and grip the bar just outside your knees
- Set your back flat, chest up, and shoulders over the bar
- Drive through the floor, extending hips and knees simultaneously
- Stand tall at the top with hips locked out, then reverse the motion
Form Tips
- Keep the bar as close to your body as possible throughout
- Don't round your lower back at any point
- Push the floor away rather than pulling the bar up
- Lock out by squeezing your glutes at the top
- Take the slack out of the bar before pulling
Common Mistakes to Avoid
- Rounding the lower back during the lift
- Bar drifting away from the body
- Squatting the deadlift instead of hinging
- Hyperextending at the top of the movement
- Yanking the bar off the floor without tension
Muscles Worked
Benefits of Deadlifts
- Builds total posterior chain strength
- One of the best exercises for building overall muscle mass
- Improves grip strength significantly
- Functional hinge pattern used in daily life
- Boosts hormone response due to large muscle recruitment
Variations
Romanian Deadlift
intermediateStraight-leg emphasis on hamstrings
Sumo Deadlift
intermediateWide stance emphasizing quads and inner thighs
Trap Bar Deadlift
beginnerEasier on the lower back with neutral grip
Single-Leg Deadlift
intermediateUnilateral balance and hamstring work
Deficit Deadlift
advancedStanding on platform for increased range
Alternatives to Deadlifts
10 movements that train the same primary muscles, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Double Kettlebell Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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2
Dumbbell Clean
An intermediate compound strength exercise that works the hamstrings, using dumbbells.
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3
Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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4
Kettlebell Dead Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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5
One-Arm Open Palm Kettlebell Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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6
Smith Machine Hang Power Clean
An intermediate compound strength exercise that works the hamstrings, using a machine.
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7
Downward Facing Balance
An intermediate isolation strength exercise that works the glutes, using an exercise ball.
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8
Kettlebell Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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9
Lunge Pass Through
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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10
One-Arm Kettlebell Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
Frequently Asked Questions
What muscles do deadlifts work?
Deadlifts primarily works the hamstrings and glutes. The quads, forearms, abs and traps assist as secondary muscles.
What equipment do I need for deadlifts?
Deadlifts uses barbell.
Deadlifts: is it suitable for beginners?
Deadlifts is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of deadlifts?
Double Kettlebell Alternating Hang Clean, Dumbbell Clean, Alternating Hang Clean train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my deadlifts reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; deadlifts can be logged manually in the app, and tracked movements are added over time.
Written by the Fitnit team. Photographs from free-exercise-db (public domain).
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