Deadlift is a weightlifting movement on Fiz. Lift barbell from ground to standing. Primary muscles: hamstrings, glutes, lower back. Scored by reps + weight. Featured in 10RM Deadlift, 1RM Deadlift, 3RM Deadlift, 5RM Deadlift, Coalman, Deadlift & Box, Deadlift Sets, Diane, DT, Functional Total, Heavy Pulls, Hybrid Strength Zone.
Deadlift
Lift barbell from ground to standing
Category
Weightliftingloaded barbell and dumbbell work
Logged as
Reps, Weight (kg)
Primary muscles
Hamstrings, glutes, lower back
Secondary
Quads, lats, upper back, forearms, core
Appears in
How to do a deadlift
4 steps- Set the bar over the middle of your foot with your shins close to it, feet about hip width.
- Take a grip just outside the legs, drop the hips until your shoulders sit slightly ahead of the bar, and pull the slack out.
- Push the floor away and keep the bar touching your legs the whole way up.
- Finish standing tall with hips and knees locked and the shoulders behind the bar.
What counts as a rep
Movement standard- The lift ends with hips and knees fully extended and the shoulders behind the bar. Leaning back beyond that is not required.
- Hitching, meaning resting the bar on the thighs and re-driving the hips to finish, is a no-rep in competition.
- Sumo and conventional stances are both legal unless the workout names one.
Common faults
3 faults
The hips shoot up first, so the bar leaves the floor with the back doing the work the legs were meant to do.
FixStart the rep by pushing the floor away rather than lifting the bar. Hips and shoulders should rise together.
The bar drifts away from the shins and swings out around the knees.
FixDrag it up your legs. A bar an inch off your body is a longer lever on every millimetre of the pull.
In a high-rep workout the lower back rounds progressively while the athlete keeps going.
FixStop the set at the first rep where the position changes, not at the first rep you fail. High-rep deadlifts punish this more than anything else in the glossary.
Scaling ladder
1 harder, 1 easier
DeadliftWorks hamstrings, glutes, lower back
Trap Bar DeadliftDeadlift from inside a hex bar, handles at the sides and a more upright torso
Workouts using the deadlift
12 on FizShow all 12 workouts
Deadlift SetsSets DianeLadder DTFor Time Functional TotalMax Heavy PullsSets Hybrid Strength ZoneMaxFrequently asked
5 answersWhat muscles does the Deadlift work?
Deadlift primarily works hamstrings, glutes, lower back, with secondary engagement of quads, lats, upper back, forearms, core.
How do you do a Deadlift?
Set the bar over the middle of your foot with your shins close to it, feet about hip width. Take a grip just outside the legs, drop the hips until your shoulders sit slightly ahead of the bar, and pull the slack out. Push the floor away and keep the bar touching your legs the whole way up. Finish standing tall with hips and knees locked and the shoulders behind the bar.
What counts as a rep on the Deadlift?
The lift ends with hips and knees fully extended and the shoulders behind the bar. Leaning back beyond that is not required. Hitching, meaning resting the bar on the thighs and re-driving the hips to finish, is a no-rep in competition. Sumo and conventional stances are both legal unless the workout names one.
What's an easier alternative to the Deadlift?
Scale it to Trap Bar Deadlift.
What's a harder progression from the Deadlift?
Progress to Deficit Deadlift once the Deadlift is comfortable.