Barbell Deadlift
Explore barbell deadlift in 3D. Focus: Gluteus maximus, Hamstrings, Quadriceps, Spinal erectors.
Barbell
Setup
Bend the knees slightly and hinge at the hips while keeping the back neutral.
Exercise guide
Controlled return
Move the hips back with knees slightly bent; lower the weights close to the legs without rounding the back.
Settle and stabilize
Pause briefly and keep the body stable.
Working phase
Keep the feet planted and extend the hips to stand; avoid leaning back.
Controlled hold
Stay within a comfortable range; avoid bouncing or forcefully locking joints.
Common mistakes
Avoid momentum, shrugging, arching the lower back or losing control on the return.
Colors show roles, not measured activation; white areas may also stabilize.