Deadlift
Primary muscles: Hamstrings · Glutes · Lower back · Upper back · Core
Overview
The deadlift is lifting a barbell from the floor, a perfect re-creation of the most primal functional movement there is: picking something up. It recruits the whole body and lets you express the most absolute strength in a single movement, which is why it is a core power-development exercise in CrossFit.
The setup is decisive for both success and injury prevention. Place the feet hip-width apart with the bar over the middle of the feet. From there, stand close enough that the shins nearly touch the bar. When you bend down to grip the bar, the shoulder blades should sit directly over the bar to create optimal leverage.
The most important thing before pulling is "lat packing." Contract the lats as if pulling the bar into your body, which prevents the back from rounding. This setup must be complete before the bar leaves the floor.
During the lift, push the floor away to straighten the legs while driving the hips through to complete the movement. Keep the bar as close to the body as possible; the farther the bar drifts from the body, the more the force moment on the lower back rises exponentially.
In CrossFit it is used in many ways, from 1RM max-weight tests to light-weight, high-rep metcons. Variations such as the Romanian deadlift (RDL) and stiff-leg deadlift also allow hamstring-focused work.
Step-by-step
Setup
Place the feet hip-width apart with the bar over the middle of the feet.
Hinge position
Push the hips back, bend over, and grip the bar with an overhand or mixed grip.
Set the back
Engage the lats and open the chest to lock the spine in neutral.
Lift
Push the floor away and extend the knees and hips together to lift the bar.
Finish position
Stand fully tall, fully extend the hips, and pull the shoulders back to finish.
Technical Standards
Feet hip-width apart, bar over the middle of the foot
Shoulder blades directly over the bar, back flat
Engage the lats to keep the bar tight to the body
Keep the bar in contact with the legs throughout the lift
Extend the knees and hips together
Finish standing tall with full hip extension
Common Faults
Rounded back: pulling without engaging the lats compresses the lumbar discs
Bar drift: the bar swings forward, sharply increasing the lower-back moment
Hips shoot up: the legs straighten first and the back does the pulling — a "morning pull"
Over-hyperextension at lockout: leaning back too far at the end compresses the lumbar spine
Scaling
Romanian deadlift (RDL) or dumbbell deadlift — learn the hinge pattern with a light weight and develop hamstring awareness first.
Sumo deadlift — a wider stance with the toes turned out is more accessible for people with limited hip mobility.
3–5RM or 1RM testing — following the principle of progressive overload, pair it with a strength program such as 5/3/1 or the Texas Method.
WODs featuring this movement
Linda
Under 20 min (Elite), Under 35 min (Recreational)
Diane
Sub-4 min (Elite), Under 8 min (Competitive), Under 15 min (Recreational)
DT
Sub-7 min (Elite), Under 10 min (Competitive), Under 15 min (Recreational)
24.3
AMRAP 20 min (score: completed reps)
20.3
For Time (9-min cap)
20.2
AMRAP 20 min (score: completed reps)
18.4
For Time (9-min cap)
17.4
For Time (13-min cap)
15.1
9-minute AMRAP + 6 min 1RM