Deadlift

Advancedcore

Hinge down to the bar, flat back, chest up, arms straight.

The king of all lifts. Pick the bar off the floor with a flat back, lock out at the top. Trains every muscle in the posterior chain.

Key points

•Feet hip-width, bar over mid-foot
•Hinge down, grip the bar, flat back
•Push the floor away with your legs
•Lock out hips and knees together

Practice with Coach Marcus

Camera setup tips

· Place the camera side-on to you, 2 to 3 metres away.
· Keep your whole body in frame, head to feet.
· Phone on a tripod or a laptop webcam both work.
· Perform the movement, pause, repeat. Your coach speaks every 15 seconds.

Theory & Technique

The deadlift is the most primal movement in strength training — you're simply picking something heavy off the ground. It trains the entire posterior chain: hamstrings, glutes, spinal erectors, traps, forearms, and core. Set up with feet hip-width apart, the bar directly over the middle of your feet. Hinge at the hips and bend your knees to grip the bar just outside your shins. Your back must be flat — think 'proud chest' and 'long spine.' Initiate the pull by pushing the floor away with your legs while simultaneously driving your hips forward. The bar should travel in a straight vertical line, staying close to your body. Lock out at the top by squeezing your glutes — don't hyperextend your back.

Fun Fact

The current all-time deadlift world record is 501 kg (1,104 lbs), set by Hafþór Björnsson — the actor who played 'The Mountain' in Game of Thrones — in 2020!

Watch the real thing

Learn from real coaches first. Your live scoring compares you to the reference figure above; these videos are for learning, and stay with their creators on YouTube.