Deadlift
Lifting the bar from the floor with feet hip-width apart for the whole posterior chain.
- Primary muscleHamstrings
- Also worksGlutes
- EquipmentBarbell
- TypeCompound
- MovementHip hinge
- LevelIntermediate
- Hamstrings
- Glutes
- Barbell
How to do the Deadlift
4 steps, in the order you do them.
- Stand with your feet hip-width apart and the bar over the middle of your feet; grip it with your hands outside your legs.
- Lower your hips, lift your chest and tighten your back until it's neutral, with your arms extended.
- Push the floor away with your legs and lift the bar close to your body until you're standing tall, squeezing your glutes.
- Lower by pushing your hips back and keeping the bar close to your legs, and set it on the floor before the next rep.
Common Deadlift mistakes
What goes wrong most often when you do the Deadlift, and how to fix it.
The bar starts away from your shins, over your toes.
Set the bar over mid-foot, two or three fingers from your shins, before you bend down to grip it.
Your hips rise before the bar and your back rounds.
Take the slack out of the bar by straightening your arms, then push the floor away with your legs. Hips and chest rise together.
At the top you lean back and arch your back.
Finish standing tall, glutes squeezed and shoulders over your hips, without leaning back.
Alternatives to the Deadlift
They work the hamstrings with other equipment, including options for training at home.
Calculate your Deadlift 1RM
Enter the weight and reps of a set you did close to failure: we show you the most you could lift for one rep and the weights to train with.
| % of 1RM | Weight | Reps |
|---|---|---|
| 70% | 52.5 kg | — |
| 75% | 57.5 kg | 10 |
| 80% | 60 kg | 8 |
| 85% | 65 kg | 5 |
| 90% | 67.5 kg | 3 |
| 95% | 72.5 kg | 2 |
Sets and reps
This is how Mobbe routines program it. It appears in 5 of the 36 routines.
- Beginners1 × 5
- Experienced3 × 4–6
- Rest3:30 to 4:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Intermediate Full Body 3 Days | Intermediate | 3 × 4–6 | 3:30 |
| Strength and hypertrophy hybrid 4 days | Intermediate and advanced | 3 × 3–5 | 3:30 |
| Max strength 4 days | Advanced | 3 × 2–4 | 4:00 |
| Strength 5x5 3 Days | Beginner and intermediate | 1 × 5 | 4:00 |
| Powerlifting Strength 4 Days | Intermediate and advanced | 4 × 3–5 | 4:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Deadlift
- Intermediate Full Body 3 Days3 days · 65 min · IntermediateSee routine →
- Strength and hypertrophy hybrid 4 days4 days · 75 min · Intermediate and advancedSee routine →
- Max strength 4 days4 days · 90 min · AdvancedSee routine →
More hamstrings exercises
Single Leg Romanian DeadliftHamstrings · Dumbbells
Dumbbell Romanian DeadliftHamstrings · Dumbbells
Cable Pull ThroughHamstrings · Cable machine
Barbell Romanian DeadliftHamstrings · Barbell
Frequently asked questions
What muscles does the Deadlift work?
The Deadlift works mainly the hamstrings. It also works the glutes, the lower back, and the back.
How many sets and reps should I do?
In Mobbe routines, beginners do 1 set of 5 reps with 4 minutes of rest. With more experience, 3 sets of 4 to 6 reps with 3 minutes and 45 seconds of rest.
Which routines include the Deadlift?
It appears in 5 of the 36 Mobbe routines, such as Intermediate Full Body 3 Days, Strength and hypertrophy hybrid 4 days, and Max strength 4 days.