Deadlift: The Ultimate Exercise for Strength, Stability, and Posture

There are exercises that simply build muscle. And then there is deadlifting.

This isn't about show, but about real strength. It's about tension throughout your entire body, about control, about the feeling when you stand up straight and hold the weight steadily in your hand.

Deadlifts are simple: you lift, you work, you get stronger—physically and mentally. Whether at the gym, in the garage, or at home, this movement will help you progress.

If you want to understand why deadlifts are arguably the most important exercise of all, what you train with them, and how to perform them correctly, you've come to the right place.

What exactly is deadlifting?

Deadlifts are one of the most fundamental movements there is: you lift a weight off the floor and stand up with it.

You don't just use individual muscles, but your whole body as a unit. Legs, back, buttocks, abdomen, shoulders, grip—everything works together to lift the weight in a stable and controlled manner. This whole-body tension is what makes the exercise so effective.

What also makes deadlifts special is that they are a natural movement. You lift things all the time in everyday life—bags, boxes, children. The difference is that in training, you learn to do it correctly—with a stable spine, controlled hip movement, and tension throughout your entire body.

What are the benefits of deadlifts?

Deadlifts aren't just another exercise in your training plan—they're one of the most effective movements you can do. Why? Because they make you stronger in every way—physically, mentally, and functionally.

1. Full-body strength instead of isolated muscles: The deadlift works your entire body. Legs, buttocks, back, abdomen, shoulders, forearms—they all work together. This combination of muscle groups provides real, transferable strength that you can feel even outside the gym.

2. Stable posture & healthy back: A strong back is not a coincidence, but the result of consistent training. Deadlifts strengthen the muscles along your spine and ensure that you remain upright.

3. Functional strength for everyday life: When doing deadlifts, you learn how to lift correctly—with tension, control, and stable hips. This not only protects you from injuries during training, but also when carrying, lifting, and moving in everyday life.

4. More muscle mass & calorie consumption: Because deadlifts use so many large muscles at the same time, you burn a lot of energy—even hours after your workout. It is one of the best exercises for building muscle mass and boosting your metabolism.

5. Mental strength & focus: Heavy lifting is a mental game. When deadlifting, you need to be focused, in control, and ready. This mental strength to face a heavy barbell also carries over into other areas of life.

How do I perform deadlifts correctly?

Deadlifts look easy—grab the barbell, lift it up, done. But in practice, there's a lot more to it than that.

1. Setup – the starting position

• Stand with your feet hip-width apart. The barbell should be above your midfoot.

• Grasp the bar slightly outside your legs.

• Engage your core: chest out, shoulders slightly back, back straight.

• Take a deep breath and engage your core—imagine you are pressing your stomach against a belt.

2. The pull – the lift

• Press your feet firmly into the ground.

• Hips and shoulders move simultaneously—you lift the weight with your whole body, not just your back.

• The bar remains close to your body and almost touches your shins.

• When the barbell is above knee height, actively extend your hips and stand up completely.

3. Lowering – controlled, not dropping

• Reverse the movement: Hips back first, then bend your knees.

• The bar remains close to your body until it is back on the floor.

• No “drop the bar” – let it lower to the floor in a controlled manner.

Common mistakes you should watch out for

• Round back: lack of core tension or too much weight.

• Hips start too early: you are lifting from your back instead of your legs.

• Barbell too far away: increases the leverage and overloads the lower back.

• No tension: you are “jerking” the weight instead of controlling it cleanly.

What equipment do I need for deadlifts?

Deadlifts are one of those exercises that you can do almost anywhere—whether at the gym, in your home gym, or outdoors. Depending on where you train and what you have available, you can use different equipment:

Barbells – the classic gym equipment

The barbell is the standard tool for deadlifts. It allows you to increase the weight precisely and control the movement exactly. If you want to get stronger in the long term, there is no way around the barbell. You can adjust the weight in small increments, keep your technique clean, and measure your progress.

Dumbbells – perfect for home use or beginners

If you don't have a barbell, two dumbbells will do. They require a little more balance and coordination because each leg and each side has to work independently.

The advantage: you learn to keep your body stable and can practice the movement with lighter weights at first. Ideal for anyone who wants to learn the “lifting from the hips” pattern safely.

Kettlebells – compact, simple, effective

Kettlebells are ideal if you want to refine your technique or train deadlifts with less weight. You can lift with one kettlebell between your legs—perfect for beginners to learn the movement pattern—or with two kettlebells at your sides to distribute the load evenly on both sides.

The advantage: the handles are positioned higher than on a barbell, which makes it easier to get started.

Trap bar (hex bar) – a joint-friendly alternative

The trap bar may look a little strange at first glance, but it is extremely useful. You stand in the middle of the weight, with the handles on either side, which keeps your back straighter and distributes the load more evenly across your legs and hips. Perfect for anyone who wants to perform deadlifts with less stress on their lower back.

Which muscles are trained during deadlifts?

When you do deadlifts, you're not just working a few muscles—you're working your entire body. And that's exactly what makes this exercise so effective.

The posterior chain – the powerhouse of your body

The most important area for deadlifts is the posterior chain—everything that keeps you upright and pulls you upward:

• Gluteus (buttocks muscles): The engine of movement. Your hips actively extend when you stand up. Without glutes, there is no power lift.

• Hamstrings (leg flexors): Support hip extension and stabilize the knee. With each repetition, they work hard to bring you up in a controlled manner.

• Back extensors (lower back): Keep your spine stable and prevent you from buckling. They are the invisible heroes of the lift.

  
  

The core – your natural weight belt

Your core is constantly active during deadlifts. It stabilizes, protects, and transfers power from your legs to your upper body.

• Abdominal muscles (straight & oblique): The abdominal muscles keep the torso tense and ensure that your back remains stable.

• The deep core muscles—i.e., the transversus and pelvic floor—ensure that your torso remains stable. Without them, you lack inner tension.

  
  

Back and shoulders – stability from above

• Latissimus & trapezius: Keep the bar close to your body, stabilize your shoulders, and prevent the barbell from “wandering.”

• Rhomboids & rear shoulders: Provide tension in the upper back – important so that you don't slump.

• Forearms & grip strength: Every repetition challenges your grip strength. If you lift regularly, you don't need extra forearm training – deadlifting takes care of that automatically.

  
  

Legs – the basis of the lift

Even though deadlifts are often considered a “back exercise,” your legs do a lot of the work.

• Quadriceps (front thighs): Push you away from the floor in the starting phase.

• Adductors: Stabilize the hips and help you stand up straight.

What are the different types of deadlifts?

Not all deadlifts are the same. Depending on your goals, physique, and equipment, there are different variations, all of which serve their purpose.

• Conventional deadlift: The classic. Feet hip-width apart, hands on the outside. Focus on hamstrings, glutes, and back extensors. Ideal for beginners and anyone who wants to build raw full-body strength.

• Sumo deadlift: Wide stance, shorter range of motion. The legs do more work, taking the strain off the lower back. Particularly suitable for people with long legs or limited hip mobility.

• Romanian deadlift (RDL): Less knee flexion, more hip extension. Perfect for specifically strengthening the posterior chain—especially the hamstrings and glutes.

• Trap bar deadlift: More upright posture thanks to neutral grips. Easy on the joints and great for beginners or athletes who want to avoid back strain.

• Deficit deadlift & rack pulls: Special variations: deficit for more power from the ground, rack pulls for power in the upper range of motion.

Each variant has its place. Find out which one suits you best—and switch occasionally to add new excitement.

Why deadlifts make you stronger—in the gym and in everyday life

Deadlifts are not a trend, but a basic movement. They demand everything from you—strength, control, focus—and give you something in return that goes far beyond muscles: real stability, better posture, and a stronger body awareness.

When you learn how to do deadlifts properly, you not only build strength, but also respect for the movement and your body.