How to Do Deadlifts at Home

The deadlift is a weight lifting exercise named after the maneuver performed by Roman soldiers who would "lift the dead" soldiers and carry them off the battlefield. The deadlift is also used in strength competitions. This maneuver strengthens the hamstrings and buttock muscles that perform hip extension. It can be performed at home with a barbell with attachable weights. Use good form to avoid injury to your back when performing the deadlift maneuver.

Things You'll Need

  • Barbell with attachable weights
  • Weightlifting gloves
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Instructions

    • 1

      Attach an equal amount of weight securely to each end of the barbell and set the barbell on the floor. Squat down when attaching the weights to the bar -- bending over while lifting the weights can cause damage to your back muscles.

    • 2

      Stand at the middle of the barbell with your feet shoulder-width apart. If your feet are too close together you can lose your balance when the bar is lifted. Bend forward at your hips, keeping your back straight to maintain neutral alignment of your spine. Maintain a slight bend at your knees to prevent ligament strain from forceful hyperextension.

    • 3

      Grasp the bar with your hands shoulder-width apart. Grip with your palms facing back toward you. Use weightlifting gloves to reduce friction between your hands and the bar.

    • 4

      Keeping your arms and back straight, lift the bar as you straighten at your hips until you reach an upright standing position. At the end of the move, pull your shoulders back by squeezing your shoulder blades together. After a few seconds, bend at the hips and slowly return the barbell to the starting position. Perform up to three sets of eight to 10 repetitions for strengthening and toning. For max lift perform one or two repetitions only.