📸 Proper Execution Form
what is this exercise?
Deadlift (Lith. atkėlimas) is one of the three main powerlifting exercises, developing the muscles of the back, legs, glutes and arms. It is perhaps the most functional exercise, imitating lifting an object from the ground. Incorrect technique is the most common cause of back injuries in the gym — therefore pay special attention to form.
📋 Step by Step
Stand in front of the barbell with feet hip-width apart; the barbell should be over the middle of your feet.
Bend over and grip the barbell — hands shoulder-width apart, one palm facing away from you, the other toward you (mixed grip).
Lower your hips, lift your chest, pull your shoulders back — your back must be completely straight.
Tighten your back and core, take a deep breath, and start lifting — straighten your legs first, with the barbell sliding along your shins.
Once the barbell passes your knees, actively push your hips forward until you are fully upright.
Lower the barbell in reverse order — first push your hips back, then bend your knees.
💪 Muscle Activation
| Muscle | Activation Level |
|---|---|
| Back extensors (erector spinae) | ★★★★★ |
| Gluteus maximus muscle (gluteus maximus) | ★★★★★ |
| Biceps femoris muscle (hamstrings) | ★★★★★ |
| Latissimus dorsi muscle | ★★★★☆ |
| Forearm muscles (forearm flexors) | ★★★★☆ |
| Trapezius muscle (trapezius) | ★★★☆☆ |
⚠️ Most Common Mistakes
✅ This is the most dangerous mistake — lift your chest, pull your shoulders back; if you can't, reduce the weight.
✅ The barbell should slide along your shins and thighs — the closer to the body, the safer.
✅ Straighten your legs first; push your hips only after the barbell passes your knees.
✅ Technique > weight. Start with an empty barbell and perfect your form.
🔄 Variations
| Variation | Description |
|---|---|
| Easier Kettlebell deadlift | With one or two kettlebells — lower weight, easier to learn. |
| Easier Romanian deadlift | Legs less bent — emphasis on the glutes and hamstrings. |
| Harder Sumo deadlift | Wide feet, hands between the legs — shorter range of motion, different muscle activation. |
| Harder Trap bar deadlift | With a hexagonal barbell — more natural position, less load on the back. |
| Harder Deficit deadlift | Standing on a platform — greater range of motion. |