Exercise guide
Barbell Deadlift 360 Degrees
- Intermediate
- Compound
- Rep-based
- Back
- Lower legs
- Shoulders
- Upper legs
The barbell deadlift is a foundational compound movement that builds total-body strength, specifically targeting the posterior chain and legs while improving core stability. It is highly effective for developing explosive power and functional strength by engaging the glutes, hamstrings, and spinal erectors.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart, with the barbell positioned directly over the middle of your feet.
- Hinge at the hips and bend your knees to grip the bar just outside your legs using an overhand or hook grip.
- Flatten your back, pull your shoulder blades down and back, and ensure your shins are touching the bar.
- Take a deep breath into your abdomen and brace your core to create internal pressure.
How to do it
- Pull the 'slack' out of the bar until you feel tension in your hamstrings and the bar is tight against the plates.
- Exhale as you drive through your heels, pushing the floor away to extend your hips and knees simultaneously.
- Keep the bar in contact with your shins and thighs throughout the movement until you reach a full standing position.
- Inhale and lower the weight by hinging at the hips first, then bending the knees once the bar passes them, maintaining a controlled tempo.
Form checklist
- Maintain a neutral spine from head to tailbone; do not round your lower back.
- Keep the bar as close to your body as possible to minimize shear force on the spine.
- Ensure your hips and shoulders rise at the same rate during the initial pull.
- Avoid hyperextending your lower back at the top of the movement.
Pro tips
- Imagine 'bending the bar' around your shins to engage your lats and stabilize your upper back.
- Focus on 'pushing the floor away' rather than 'pulling the weight up' to better engage the quadriceps and glutes.
Make it harder
- Perform Deficit Deadlifts by standing on a small platform to increase the range of motion.
- Incorporate Pause Deadlifts by holding the bar for 2 seconds just off the floor to build strength at the sticking point.
Frequently asked
- What muscles does the barbell deadlift 360 degrees work?
- The barbell deadlift 360 degrees primarily targets the calves, glutes, hamstrings, quadriceps, and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the barbell deadlift 360 degrees?
- The barbell deadlift 360 degrees uses barbell and weight plate.
- Is the barbell deadlift 360 degrees good for beginners?
- The barbell deadlift 360 degrees is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Barbell Clean PullAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Full CleanAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Stepback RowIntermediate · calves, glutes, hamstrings, lats, quadriceps, and trapezius
- Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius