**Deadlift** is an intermediate barbell hamstrings exercise built around a hinge pattern. The main work comes from gluteus maximus and the hamstrings, with the spinal erectors, multifidus, quads, and upper traps supporting the lift.

## What it is

A barbell deadlift starts with the mid-foot under the bar, feet roughly hip-width apart, and the hands gripping just outside the knees. This selected barbell variant uses a mixed grip, with one hand overhand and one hand underhand.

Each rep drives from the floor by extending the hips and knees together, keeping the bar close to the body, and standing tall without leaning back at the top.

## Movement profile

**Type:** Strength
**Body Part:** Hamstrings
**Equipment:** Barbell
**Movement Patterns:** Hinge 85%, Squat 15%
**Mechanic:** Compound
**Level:** Intermediate

## Deadlift muscles worked

**Primary:** Gluteus Maximus 30%, Biceps Femoris 18%, Semimembranosus 12%, Semitendinosus 12%
**Secondary:** Iliocostalis Lumborum 6%, Longissimus Thoracis 6%, Multifidus 5%, Rectus Femoris 3%, Vastus Lateralis 3%, Vastus Medialis 3%, Trapezius (Upper) 2%

The muscle map is posterior-chain led. Gluteus maximus has the largest share, the hamstrings carry a combined 42%, and the lower-back muscles help keep the trunk stable while the hips and knees extend.

## Technique notes

Set the back flat, brace the core, engage the lats, and keep the bar close. Avoid rounding the back, letting the bar drift forward, jerking the bar off the floor, or leaning back at lockout.

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Deadlift Muscles Worked