Barbell Dimel Deadlift
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Take the bar from a rack at hip height and stand tall with a shoulder width grip.
- Push the hips back and lower the bar along the thighs to just below the knees, back flat and knees soft.
- Reverse at once and drive the hips through to stand, as fast as you can control.
- Keep the reps continuous, with no pause at the top or the bottom.
FORM TIPS
- Use a weight you can move quickly, well under your Romanian deadlift. Speed through the hips is the point.
- The bar never touches the floor. The stretch at the bottom and the snap at the top are the exercise.
TARGET MUSCLES
Primary
- Hamstrings
- Glutes
Secondary
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.