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Upper Legs · Barbell
Barbell Deadlift 360 Degrees
Barbell Deadlift 360 Degrees is an intermediate compound strength exercise that works the glutes (upper legs), with the lower back and upper back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Quadriceps · Quadriceps Femoris
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Lower Back · Erector Spinae
- Upper Back · Trapezius, Rhomboids
How to do Barbell Deadlift 360 Degrees
- Bend at your hips and knees to grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Begin the lift by pushing through your heels, extending your hips and knees to lift the barbell off the floor.
- As the barbell passes your knees, continue to lift by extending your hips until you are standing upright with the barbell in front of your thighs.
- Lower the barbell back to the floor with control by pushing your hips back and bending your knees, maintaining a straight back and engaged core. Repeat for the desired number of repetitions.
Form tips
- Keep your head in line with your spine to maintain proper neck alignment and prevent strain.
- Visualize pulling the barbell back rather than up, to keep it close to your body and use the correct muscle groups.
- Use a mixed grip (one hand overhand, one hand underhand) for heavier lifts to enhance grip strength.
Barbell Deadlift 360 Degrees alternatives
More glutes exercises
Barbell Deadlift 360 Degrees FAQ
What muscles does Barbell Deadlift 360 Degrees work?
Barbell Deadlift 360 Degrees mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus, Quadriceps Femoris and Biceps Femoris). The lower back and upper back work as secondary muscles.
What equipment do you need for Barbell Deadlift 360 Degrees?
You need a barbell.
How many sets and reps of Barbell Deadlift 360 Degrees should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Deadlift 360 Degrees good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Deadlift 360 Degrees burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Deadlift 360 Degrees?
Other exercises for the glutes include Plate Deadlift, Single Kettlebell Deadlift, Plate Pinch Grip Deadlift and Plate Glute Bridge to Pullover.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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