At a glance
- Main muscle
- Glutes
- Also works
- Hamstrings, back and quads
- Equipment
- Barbell
- Rep range in Mitta
- 3 to 6 reps
- Skill level
- Intermediate
- How tiring
- High
- Weight step in Mitta
- 2.5 kg
How to do it
- Bar over your midfoot.
- Chest up, neutral back.
- Push the floor away.
Pick a weight you can lift for 3 to 6 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Top exercise for strength, but for hypertrophy a lot of fatigue per unit of growth stimulus.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Romanian Deadlift · Barbell · rating A
- Trap Bar Deadlift · Barbell · rating B
- Barbell Hip Thrust · Barbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the deadlift.
Let Mitta set the weight.
Mitta plans the deadlift with a weight and rep target for every set, worked out from your last sessions.
Questions about the
deadlift
What muscles does the deadlift work?
The deadlift mainly trains your glutes. Your hamstrings, back and quads help.
How many reps of the deadlift should I do?
Mitta plans the deadlift at 3 to 6 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the deadlift?
Good alternatives that train the same muscle are the Romanian deadlift, trap bar deadlift and barbell hip thrust.
Is the deadlift good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the deadlift have rating B?
Top exercise for strength, but for hypertrophy a lot of fatigue per unit of growth stimulus.