Full Body · Intermediate

Barbell Deadlift

Glutes · also Hamstrings, Lower Back, Quads, Traps, Forearms

Equipment: Barbell

How to do it

• Stand with the bar over midfoot, feet hip-width, shins near the bar
• Hinge down and grip just outside your legs, hips above knees
• Brace hard, set your lats and pull the slack out of the bar
• Push the floor away, keeping the bar against your legs
• Lock out tall with your glutes, then hinge the bar back down

Common mistake

✕ ROUNDED LOWER BACK → ✓ CHEST UP, BACK FLAT

Starting point: 4 sets × 4–6 reps, 180s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nasm.org, acefitness.org, nsca.com.