How to do the DeadLift

To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip).

Now, raise the weight using your legs and back until you are completely erect keeping the weight as close as you can to your body. Keep your head up. The movement is completed when you roll your shoulders back and stick your chest out.

Spotter Information:
Stand behind the participant and spot them underneath their lats performing a squat with them.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Thigh
  • Gluteus Maximus
  • Erector Spinae/ Lower Back Quadricep
  • Butt
  • Legs
  • Compound

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
127.6 lbs9 159.3 lbs

What is a good starting weight?

Based on an average weight lifted of 127.6 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 64 lbs and aim for 12-15 reps.


Workouts Plans with DeadLift

Purpose Type Level
Muscular Definition Intermediate
Muscular Definition Intermediate
Sport Specific Advanced
Sport Specific Advanced
Sport Specific Advanced
Strength Beginner
Sport Specific Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.