Barbell Straight-Leg Deadlift
- Primary musclesLower Back
- EquipmentBarbell
- LevelIntermediate
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Barbell Straight-Leg Deadlift".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsStand with your feet hip-width apart and a loaded barbell over your mid-foot. Bend forward with a flat back and take the bar with an overhand grip at shoulder width.
Stand up with the bar and keep your knees only slightly bent. Pull your chest forward and your shoulder blades together. This is the start position.
Exhale and lift, then inhale and push your hips back, lowering the bar close to your legs while your back stays straight.
Lower until you feel a strong stretch in the back of your thighs. The bar usually reaches mid-shin, and your knees barely change angle.
Drive your hips forward and stand tall, squeezing your glutes at the top.
If your grip fails before your legs do, switch to a mixed grip or use lifting straps. Do not round your lower back to reach further down.
Keep the bar sliding along your legs. Start with a light weight until the hip hinge feels automatic, and warm up with one or two easy sets.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.