Barbell Dimel Deadlift

Muscles worked

Setup

1. Stand with your feet hip-width apart and grip the barbell just outside your thighs using a double overhand grip.
2. Deadlift the bar to a full standing position to begin the set from the top down.
3. Set your shoulder blades back and down, engage your core, and maintain a slight bend in the knees.

How to do it

1. Rapidly hinge at the hips, lowering the bar to just below the kneecaps while keeping it in close contact with your legs.
2. Inhale on the quick descent, then immediately exhale and explosively drive your hips forward to return to a full lockout.
3. Perform the repetitions at a fast, rhythmic tempo, focusing on the 'snap' of the hips at the top of each movement.

Form checklist

• Maintain a neutral spine throughout the entire high-speed movement.
• Ensure the bar stays tight to the body and does not drift forward.
• Focus on hip extension rather than pulling with the lower back or arms.
• Keep your weight distributed through your mid-foot and heels.

Pro tips

• Treat your hamstrings like a loaded spring; the fast descent should transition immediately into an explosive upward drive.
• Aggressively squeeze your glutes at the top of every rep to maximize terminal hip extension.

Make it harder

• Attach resistance bands to the barbell to create accommodating resistance, making the lockout significantly more difficult.
• Increase the repetition count to 20-30 reps per set to build localized muscular endurance and explosive capacity.

Frequently asked

What muscles does the barbell dimel deadlift work?

The barbell dimel deadlift primarily targets the glutes, hamstrings, and trapezius, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell dimel deadlift?

The barbell dimel deadlift uses barbell and weight plate.

Is the barbell dimel deadlift good for beginners?

The barbell dimel deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Axle DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean PullAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius