How to do it
- Stand with the feet hip-width, the bar over the middle of the feet.
- Bend down and grip just outside the legs, then bring the shins to the bar.
- Flatten the back, lift the chest, and pull the slack out of the bar.
- Breathe in, brace, and push the floor away, keeping the bar against the legs.
- Stand tall with the glutes squeezed, without leaning back.
- Lower by pushing the hips back, then bending the knees once the bar passes them.
Common mistakes
- Rounding the lower back.
- Jerking the bar off the floor.
- Bar drifting away from the legs.
- Leaning back hard at the top.
Breathing and tempo
Take a big breath and brace before each rep, hold it until the bar passes the knees, and breathe out at the top. Reset and re-brace at the bottom of every rep rather than bouncing.
Make it harder or easier
Harder: More load in small steps, or a pause just off the floor.
Easier: Romanian deadlift, or a deadlift from blocks to shorten the range.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Keep the back flat; when it rounds, end the set.
- A mixed grip or straps are fine when grip fails first.
Swaps
Full gym: Hip thrust, Glute bridge, Single-leg glute bridge, Hip abduction machine, Banded lateral walk