Barbell Deadlift

Stand with your feet shoulder-width apart and the barbell on the ground in front of you.

Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.

Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees.

As you stand up straight, squeeze your glutes and keep your core engaged.

Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight.

Repeat for the desired number of repetitions.

Losing tension in the core or lower back partway through the movement — because Barbell Deadlift loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.

Using an asymmetric grip or uneven bar path, which can quietly overload one side of the body over repeated sets.

Progressing the load or reps too quickly before technique is consistent across every rep of every set.