Barbell Deadlift

The conventional pull from the floor — the gold-standard hinge that loads the back, glutes, and hamstrings heavier than any other lift.

Back Barbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Upper back

Secondary

Glutes

Step by step

Stand with feet hip-width apart, the bar over mid-foot, and shins about an inch from the bar.
Hinge down and grip the bar just outside the knees with a flat back and chest tall.
Pull the slack out of the bar, brace your core, and take a big breath into your stomach.
Push the floor away with your legs while keeping the bar dragging close to your shins.
Stand fully tall by squeezing the glutes and locking out the hips and knees together.
Lower the bar by hinging at the hips first, then bending the knees once it passes them.

Log your sets. After a few weeks you will see whether it is moving. Free.