Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Glutes

Deadlift

Also called Conventional deadlift

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Lower back, Glutes, Hamstrings

Also upper back & lats, traps, quads, forearms

You need

Barbell

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Bar over mid-foot, shins touch it
  2. 2Pull the slack out, then push the floor away
  3. 3Bar stays against your legs all the way

Most common mistake

Rounding the back and yanking the bar off the floor.

Watch a demo

Good for

  • Easy to keep adding weight
B
For cycling
#13 of 16
See the full list →
Research
57
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 57
TransferGood
Injury protectionStrong
PracticalityGood

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • ABulgarian Split SquatDumbbell
  • AHack SquatMachine
  • ALeg PressMachine
  • ATrap Bar DeadliftBarbell

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