Barbell Deadlift
The deadlift is a compound movement that develops total‑body strength with emphasis on the posterior chain. It improves posture, grip strength, and functional lifting ability.
Calorie Burn Highlights
210
kcal estimated
6
Vigorous
Advanced
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 6 means this activity burns 6× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Barbell Deadlift
- 1
Stand with feet hip‑width apart, mid‑foot under the bar, and grip the bar just outside your knees.
- 2
Hinge at the hips, flatten your back, and brace your core before lifting.
- 3
Drive through your heels, extending hips and knees simultaneously to stand up with the bar.
- 4
Lower the bar by hinging at the hips first, keeping it close to your body throughout.
✅ Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Peanut Butter & Jelly Sandwich (~210 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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