Deadlift (Barbell)
Also called Barbell Deadlift, BB Deadlift
How to do it
Stand with the bar over your mid-foot, hinge and bend your knees to grip it just outside your legs, then brace your trunk. Drive through the floor and extend your hips and knees to stand tall with the bar close to your body. Hinge first, then bend your knees to lower the bar under control while keeping your spine neutral.
Setup
Bar over mid-foot, shins nearly touching. Hinge and grip just outside the knees, chest up, lats set so the bar stays pinned to the legs.
Where you should feel it
Hamstrings and glutes as you drive, with the whole back braced. Sharp lower-back strain means the hips shot up early.
When to use it
The heaviest posterior-chain lift you own. Program first in a session, low reps (1-5) for strength, and keep the technique honest over the load.