How to Do Deadlift
The deadlift is the king of full-body strength. You lift a loaded bar from the floor using your legs, hips and back together, which builds strength you'll feel in every other lift.
At a glance
- Main muscles
- Glutes, Hamstrings, Back
- Also works
- Quads, Traps, Grip, Core
- Equipment
- Barbell, plates
- Level
- Intermediate
- Demo by
- Chloe, Mr & Mrs Lifestyle coaches
How to do Deadlift
- Stand with the bar over the middle of your feet, feet about hip-width apart.
- Hinge down and grip the bar just outside your legs.
- Bring your shins to the bar, lift your chest and pull your shoulders back so your back is flat.
- Take a big breath, brace your stomach and push the floor away, keeping the bar against your legs.
- Stand tall with hips and knees locked, then lower the bar the same way it came up.
Common mistakes
- Rounding the lower back.
- Starting with the bar too far in front of the feet.
- Jerking the bar off the floor instead of building tension first.
Coach's tips
- Take the slack out of the bar before you lift: pull up gently until you hear the plates click.
- Film yourself from the side to check your back angle.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Build muscle | 3–4 sets | 6–12 reps | 90–120 s |
| Get stronger | 3–5 sets | 3–6 reps | 2–3 min |
| Fat loss & toning | 3 sets | 10–15 reps | 60–90 s |
Pick a weight where the last 1–2 reps of each set are hard but your form stays the same. When you hit the top of the rep range on every set, add a little weight next time.
Want a coach to check your Deadlift form?
Train 1-to-1 with Tarek at Nogs Gym, Al Quoz. He'll fix your technique on every lift, build your programme and log it all in this tracker for you. Men and women welcome. Prefer to train on your own schedule? Tarek coaches men and Chloe coaches women online.
- From AED 275 per session
- Free first consultation
- Programme in your free tracker
Track your Deadlift progress, free
Our tracker remembers what you lifted last time, flags new personal records and charts your strength week by week. This demo video is built in, so you can check your form between sets.
- 200+ exercises with how-to tips
- Rest timer, PRs and progress charts
- Coach demo video for every exercise when you train with us
Questions we get asked
Is the deadlift a back or leg exercise?
Both. It works the glutes, hamstrings and quads to drive the lift, and the whole back to hold your position.
How often should I deadlift?
Once or twice a week is plenty for most people. It's demanding, so leave a day or two before heavy leg work.
Can I track my deadlift progress for free?
Yes, if you train with us. Our workout tracker, free for Mr & Mrs Lifestyle clients, has Deadlift with this demo video built in. Log your sets, reps and weight, see your personal records and follow your progress on a chart.
Similar exercises
Demonstrated by Mr & Mrs Lifestyle coaches in Dubai. If you have an injury or pain, check with a doctor or physio before starting a new exercise.
Want results faster? Train with a coach.
Good form is step one. A coach makes sure every session moves you forward: the right exercises, the right weights and a plan for your food.
See Online CoachingTrain In Person