Barbell Deadlift

Learn how to perform a conventional barbell deadlift perfectly with instructions and video by SHOCK Fitness Trainer, Ashley Steele.

How to Barbell Deadlift

Primary Muscles: Legs,  Glutes

Exercise Families: Deadlift

Equipment: Barbell

Trainer: Ashley Steele


  1. Standing directly behind a barbell, plant both feet on the floor shoulder-width apart, and place your hands on the barbell in an overhand grip. Draw your shoulder blades down and back to push your chest out slightly over the bar. This is your starting position.

  2. Inhale. Lower toward the ground by bending at the hips and, once the bar reaches knee height, bend your knees. Ensure your knees remain behind your toes and maintain a tall chest.

  3. Exhale. Using your glutes and hamstrings, push through the heels of your feet to extend your hips and legs to return to the standing position. Ensure that you maintain a proud chest, with your back arched and that your head is an extension of your spine.

  4. Repeat the deadlift for the specified number of repetitions.

  5. Deadlifts burn a ton of calories by demanding effort from multiple muscles, making this a great way to strengthen your hips while toning your glutes.

Alternative Exercises:

Barbell Pulse Squat  Glute Kickback

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