Deadlift
The Deadlift is a barbell exercise that primarily targets the hamstrings, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Deadlift
- 1Stand with your mid-foot under the bar, feet about hip-width apart, then push your hips back, bend your knees, and grab the bar just outside your legs with straight arms, chest up, and back flat. Pull your shoulders slightly back and down, brace your abs like you’re about to be poked in the stomach, and keep the bar close to your shins.
- 2Press your feet hard into the floor and smoothly stand up in about 1–2 seconds, keeping the bar close to your body, breathing out as you pass your knees and finishing tall with your hips forward and shoulders over your heels. Lower the bar in about 2–3 seconds by pushing your hips back first, then bending your knees once the bar passes them, breathing in as you guide the bar back to the floor under control without rounding your back.
Coach tips
- Think about pushing the floor away with your legs instead of yanking the bar with your back so your legs and glutes do most of the work.
- Keep your back flat and your chest proud the whole time; if you feel your lower back rounding, lower the weight or reset your stance.
- Start with a lighter bar or raise the bar on blocks if you can’t reach it without rounding your back, and only add weight when every rep feels smooth and controlled.
Train hamstrings smarter
One rep, one set. Hypro turns the Deadlift into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Deadlift weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much hamstrings you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Deadlift fits right into proven hypertrophy and strength templates.
