Barbell Deadlift
Legs · Barbell · Intermediate
How to do it
- Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
- Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
- As you stand up straight, squeeze your glutes and keep your core engaged.
- Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Glutes
Secondary: Hamstrings, Lower Back
Is your Barbell Deadlift good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 82 kg |
| Novice | 96.5 kg |
| Intermediate | 111 kg |
| Advanced | 128.5 kg |
| Expert | 146 kg |
| Veteran | 166 kg |
| Elite | 186 kg |
| Master | 207 kg |
| Apex | 228 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Barbell Deadlift.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Adding load before the bar path is repeatable. Use a weight that lets every Barbell Deadlift rep follow the same controlled path.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your glutes.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Barbell Deadlift FAQ
What muscles does the Barbell Deadlift work?
The primary target is glutes. It also involves hamstrings, lower back while you keep the movement controlled.
How many sets and reps should I do for the Barbell Deadlift?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Barbell Deadlift strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
