Lower Back
Barbell Deadlift
A foundational lift that picks a barbell up from the floor, training the whole posterior chain.
Primary musclesLower Back
Energy burned
≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min
Estimate range 34–56 kcal (±25 %)
Muscle mass worked35 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand with the bar over your mid-foot and feet hip-width apart.
- 2Hinge and grip the bar just outside your legs.
- 3Drop your hips, set your back flat, and lift your chest.
How to perform
- 1Take a breath, brace your abs, and push the floor away.
- 2Keep the bar dragging along your legs as you stand.
- 3Lock out by squeezing your glutes, standing tall.
- 4Lower the bar by pushing your hips back and bending your knees past the bar.
