Deadlift with handlebar

With the deadlift, you strengthen your entire body, especially your legs and back, in a functional and powerful way.

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Preparation

Position the sled so that the handlebar is centered at shin height.

Starting Position

Stand behind the bar with a hip-width stance and in a stable squat position. Grab the bar with a wide alternating grip and look about 45 degrees towards the ground. Make sure your back remains fully tense and straight at all times (slightly arched lower back) and your head forms an extension of the spine.

Execution

Rise up in a controlled manner, keeping your arms fully extended. The power comes from your legs and lower back muscles. In the final position, your shoulders are pulled back, but not raised.

Variants

Alternative design options with different handles and stands can be seen below.

Muscles Used

Back

Legs / Glutes

Tip

Focus on initiating the work fully from your legs and back. Avoid actively pulling your shoulders or arms up. The deadlift should remain a coordination of large muscle groups and not isolated arm performance.

Please note

The movement sequence is complex. Therefore, start with light weight until you have mastered the technique safely. If possible, film yourself or use feedback from a trainer to identify and correct possible incorrect movements in time.

What makes this exercise particularly effective?

The deadlift is an absolute cornerstone of strength training — a functional, full-body exercise that engages almost the entire musculature. Coordinated movement of the hips, core, and grip bar primarily activates the posterior chain, consisting of the glutes, leg muscles, and back muscles, making the exercise highly effective.

What effect does the exercise achieve?

Maximum activation of the hip extensors: Especially the gluteal muscles and the posterior thigh muscles are trained extremely effectively — more than in many other exercises.
Improved posture and reduced back pain: By strengthening the back extensors and maintaining proper technique, deadlifting can help alleviate or even prevent back discomfort.
Enhanced jumping and sprint performance: The explosive hip and leg extension transfers directly to athletic movements such as jumping and sprinting.
Strengthening of bone structure: Due to the high overall load — particularly on the hips, spine, and legs — deadlifts help maintain and increase bone density.
Core activation and stability: The abdominal, back, and lateral muscles work isometriclly to keep the upper body stable throughout the lift.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press.

The deadlift is one of the most essential exercises within the Big 5 concept. Its role:

Full-body development: Deadlifts build strength, stability, and coordination across the entire body — making them a core movement for functional strength.
Transferability to everyday life: The hip-hinge pattern and upright extension mirror many daily movements, which improves your functional performance.
Efficient load progression: Because so many large muscle groups are engaged, weight can be increased progressively and effectively — ideal for long-term strength development.