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How to do the Deadlift

The Deadlift is a compound barbell exercise that mainly works your hamstrings and glutes and lower back, with help from your traps, forearms and quads. Focus on three things: pull slack out of the bar; push the floor away; lock out with glutes, not back.

HamstringsGlutesLower backTrapsForearmsQuadsBarbell

Setup

  1. 1Bar over mid-foot
  2. 2Shins touch bar
  3. 3Grip just outside legs

Three cues

  1. 1Pull slack out of the bar
  2. 2Push the floor away
  3. 3Lock out with glutes, not back

Most common mistake

Hips shoot up first

Push with legs

In Hindi · हिन्दी में

  1. 1बार का ढीलापन पहले खींचें
  2. 2ज़मीन को दूर धकेलें
  3. 3कमर नहीं, कूल्हों से लॉक करें

आम गलती: कूल्हे पहले उठें तो, पैरों से धकेलें

Alternatives to the Deadlift

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Deadlift set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.