Barbell deadlift
Barbell, or trap barAlso called conventional deadlift, deadlift
Stand with the bar over mid-foot, hinge to grip it, then drive the floor away until you stand tall with the bar against your legs.
- Bar over mid-foot, shins close to it
- Brace hard before every pull
- Push the floor away, hips and chest rise together
- Lock out with the hips, not the lower back
Movement
- Pattern
- Hinge
- Type
- Compound, several joints move
- Sides
- Both sides together
- Equipment
- Barbell
- Variations
- Trap bar deadlift
Muscles worked
Main movers get full credit for a set, helpers half.
Core
- Lower backMain
Lower body
- GlutesMain
- HamstringsMain
- QuadsHelper
Ratings
Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.
Muscle growth higher is better3.0
Solid; a reasonable default. 5 sources.
- 3/5 Good stretch and overload for glutes but very fatiguing, especially for spinal erectors, so low stimulus-to-fatigue. Low B. Jeff Nippard, The Best & Worst Glute Exercises (According To Science) @ 10:42videoExpert opinion2025checked by AI
- 2/5 Roughly a quarter squat for quads; much better for glutes and strength; C tier for quads. Jeff Nippard, The Best & Worst QUAD Exercises (Ranked Using Science) @ 10:11videoExpert opinion2024checked by AI
- 2/5 Great for total-body strength but little lat or mid back stretch and only isometric lat and trap work; thickens spinal erectors. Jeff Nippard, The Best And Worst Back Exercises (Ranked By Science) @ 1:33videoExpert opinion2024checked by AI
- 4/5 Among the best compound lifts for upper back thickness and the posterior chain, and lets you move more weight than any other free-weight lift. Jeremy Ethier, How to Perform the Deadlift for Growth (5 Mistakes You’re Probably Making) @ 0:00videoExpert opinion2018checked by AI
- 4/5 Compound hitting nearly all back muscles plus lower body, energy demanding, so do it first. Jeremy Ethier, The Best Science-Based Back Workout (TARGET EVERY MUSCLE!) @ 2:34videoExpert opinion2017checked by AI
Stimulus to fatigue higher is better2.0
Costly; recovery eats into other training. 2 sources.
- 2/5 Big stimulus but also heavy physical and mental fatigue, particularly in the spinal erectors, giving a low ratio for glute growth. Jeff Nippard, The Best & Worst Glute Exercises (According To Science) @ 10:42videoExpert opinion2025checked by AI
- 2/5 High stimulus for erectors, traps and rhomboids but very fatiguing, so poor value when recovery or time is limited. Renaissance Periodization, Four Index Approach to Exercise Selection | Advanced Hypertrophy Concepts and Tools | Lecture 11 @ 44:26videoExpert opinion2021checked by AI
Injury risk lower is better3.5
Elevated; common source of irritation or strain. 2 sources.
- 4/5 Easy to lose neutral spine since rounding makes the lift easier unnoticed; heavy load and weak back or core wear the back like a bent paperclip. Jeremy Ethier, STOP Doing Deadlifts Like This (SAVE YOUR SPINE!) ft. Dr. Stuart McGill @ 0:30videoExpert opinion2022checked by AI
- 3/5 Risk depends on technique: hips too low, rounding, slack starts, and lumbar hyperextension at lockout all raise low back stress. Jeremy Ethier, How to Perform the Deadlift for Growth (5 Mistakes You’re Probably Making) @ 1:01videoExpert opinion2018checked by AI
Progression higher is better4.0
Easy to add small amounts. 2 sources.
- 4/5 Free-weight squats and deadlifts are easy to overload, which keeps challenging the lower back over time. Jeremy Ethier, How To Get A Strong Lower Back The RIGHT Way (4 Must Do Exercises) @ 2:34videoExpert opinion2019checked by AI
- 4/5 Easy to overload progressively as long as form is sound. Jeremy Ethier, The Best Science-Based Back Workout (TARGET EVERY MUSCLE!) @ 2:34videoExpert opinion2017checked by AI
Skill demand lower is better3.5
High; balance or technique often limits the set. 2 sources.
- 4/5 Needs hip-matched stance, turnout and a lifter's wedge setup to keep the spine neutral; hip anatomy can make floor pulls hard. Jeremy Ethier, STOP Doing Deadlifts Like This (SAVE YOUR SPINE!) ft. Dr. Stuart McGill @ 6:10videoExpert opinion2022checked by AI
- 3/5 Five common technique errors to fix: hip height, back rounding, bar path and lat engagement, pre-tension, and lockout lean-back. Jeremy Ethier, How to Perform the Deadlift for Growth (5 Mistakes You’re Probably Making) @ 1:01videoExpert opinion2018checked by AI
Spinal load lower is better4.0
Heavy axial or shear load. 2 sources.
- 4/5 Ego deadlifts and squats produce axial fatigue (spinal compression) that heals slower than other fatigue types. Renaissance Periodization, How Safe And Effective Is Ego Lifting REALLY? @ 20:26videoExpert opinion2025checked by AI
- 4/5 Cites EMG and biomechanics work: about 8% more lumbar shear and 10% more spinal extension demand than sumo, with the most mobility demand. Jeremy Ethier, What is The BEST Type of Deadlift? (CHOOSE WISELY!) @ 3:36videoStudy2019checked by AI