Deadlift (Barbell)
Lift a barbell from the floor to standing with the hips and back, then set it down. Also called Conventional Deadlift, Barbell Deadlift and Deadlift.
- Pattern
- Hip hinge
- Equipment
- Barbell
- Works
- Glutes, hamstrings, lower back, upper back
- Loads
- Hips, knees, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Lower back Hip Thrust (Barbell)
Hip extension with the back supported and no knee bend.
Knee Hip Thrust (Barbell)
Hip extension with the back supported and no knee bend.
When it stalls, these usually help
Builds the hamstrings and back that hold position off the floor, at a weight that recovers quickly.
A longer pull from a platform, so the first inch off a normal floor becomes the easy part.
A strong upper back keeps the bar close and the chest up through the pull.
Lower back work you can add sets of without another heavy pull.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.