Deadlift
Muscles worked: Lower Back, Hamstrings, Glutes, Quadriceps, Forearms
How to do it
- 1
Stand with your feet hip-width apart, with the barbell over the middle of your feet.
- 2
Bend at your hips and knees to lower your body down to the barbell.
- 3
Grip the barbell with both hands, just outside your knees.
- 4
Keep your chest up and back straight as you lift the barbell.
- 5
Drive through your heels and extend your hips and knees to stand up.
- 6
Lower the barbell back down with control, maintaining a flat back.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Deadlift FAQ
What muscles does the Deadlift work?
The Deadlift primarily works the Lower Back, Hamstrings, Glutes, with the Quadriceps, Forearms assisting.
What are the best sets and reps for the Deadlift?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Deadlift?
There is no single number: a good Deadlift depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Deadlift in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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