DeadliftAngkat Mati
Lifting a loaded bar from the floor. It trains your whole back side: hamstrings, glutes and back.
How to do it
Setup. Bar over the middle of your feet, shins close, grip just outside your legs, back flat, chest up.
- Push the floor away with your legs while keeping the bar against your shins.
- Stand tall by driving your hips forward.
- Lower by pushing your hips back, keeping the bar close to your legs.
Most common mistake
Rounding your lower back to reach the bar. Raise the bar on plates if you can't reach it with a flat back.
Coach's tip
Learn it with light weight and film yourself from the side.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 5-8 reps | 180s |
| Intermediate | 4 sets | 5-8 reps | 180s |
| Advanced | 5 sets | 3-6 reps | 180s |
Get it in a plan
FitAI Coach places deadlift on the right days with the right volume for your level.
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