Exercise guide

Barbell deadlift: muscles worked and how to do it

The deadlift lifts a barbell from the floor to standing by hinging at the hips. GymTribe's library lists it as Conventional barbell deadlift and counts it toward the lower back, which holds your spine in position through the whole lift.

How to do a deadlift

Stand with the bar over the middle of your feet and your feet about hip-width apart.
Hinge at your hips and bend your knees until you can grip the bar just outside your legs.
Bring your shins to the bar, lift your chest and flatten your back, with your shoulders slightly in front of the bar.
Brace, then pull the slack out of the bar so you feel tension before it leaves the floor.
Push the floor away and stand up, keeping the bar close to your legs, until your hips and knees are straight.
Lower it by pushing your hips back first, then bend your knees once the bar passes them.

These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.

Common deadlift mistakes

Back rounding off the floor
Set your back flat and brace before you pull, and lower the weight if it won't stay flat.
Bar drifting away from your legs
Keep it close enough to brush your shins and thighs on the way up.
Jerking the bar off the floor
Pull the slack out first, then build to full effort.
Leaning back at the top
Finish standing tall, with your hips straight and your shoulders over the bar.

How to track your deadlift

Log the weight and reps of every set. Over a few weeks, the heaviest weight you lift and your estimated one-rep max show whether you are getting stronger, even when your sets use different rep counts.

Estimated 1RM, Epley formula

140 kg × (1 + 3 ÷ 30) ≈ 154 kg

A set of 3 at 140 kg estimates a one-rep max of about 154 kg.

Try the 1RM calculator →Strength tracking in GymTribe →

Barbell deadlift questions

What muscles does the deadlift work?

Your lower back, glutes and hamstrings do most of the work, with the quads off the floor and the traps, upper back and forearms holding the bar. GymTribe's muscle map counts each set of Conventional barbell deadlift toward the lower back.

What is the difference between a conventional and a sumo deadlift?

A conventional deadlift uses a hip-width stance with your hands outside your legs. A sumo deadlift uses a wide stance with your hands inside your legs, which keeps your torso more upright. GymTribe counts the sumo deadlift toward the glutes.

Should I use straps or a mixed grip?

Many lifters use a double overhand grip until it limits the weight, then straps or a mixed grip. If you change grip, note it, because it can change how much you lift.

How do I estimate my deadlift one-rep max?

Use the Epley formula, weight × (1 + reps ÷ 30). A set of 3 at 140 kg estimates about 154 kg. The 1RM calculator on this site does the sum for any set.

How do I track my deadlift in GymTribe?

Log each set's weight and reps under Conventional barbell deadlift. Every session adds a point to its charts: heaviest weight and estimated 1RM, best set volume and most reps, and best session volume and max session reps. A New PR alert appears when a set beats your heaviest weight, estimated 1RM or rep record.