MSU Extension Physical Activity

Strength Training Basics - Barbell Deadlift

March 10, 2026

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To perform a barbell deadlift, stand in front of a bar with your feet shoulder width apart or slightly narrower. The bar should be just over your shoelaces before starting the movement. Squat down to the bar, keeping your butt out and back straight, and grab the bar with either an alternating grip or an overhand grip. Now, you're going to want to stand up with the bar, pushing your hips forward and straightening your knees while keeping your chest up and your back straight. The bar should stay as close to your legs as possible when completing the movement.