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Deadlift

Lift a barbell, hex bar, or pair of weights from the ground by extending the hips and knees with a straight spine, then lower under control.

Demonstration

Official photo sequences from the Army's drill manual, read left to right, top to bottom.

Deadlift: official ATP 7-22.02 photo sequence (figure 14-3, FW3 Deadlift—straight bar) showing the positions of the exercise in order.
Figure 14-3. FW3 Deadlift—straight bar · ATP 7-22.02, p. 14-4 (opens the official PDF)
Deadlift: official ATP 7-22.02 photo sequence (figure 14-4, FW3 Deadlift—kettlebells) showing the positions of the exercise in order.
Figure 14-4. FW3 Deadlift—kettlebells · ATP 7-22.02, p. 14-4 (opens the official PDF)

Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.

How to perform it

Free Weight Training (core exercise)

Controlled pace (no cadence prescribed)

Starting position

Forward Leaning Stance. Grasp the barbell below the knees near the shins, arms fully extended, with a closed overhand or alternating grip. A hex bar uses a neutral grip; with kettlebells or dumbbells, hold one at each side with a neutral grip.

Forward Leaning Stance: Feet straight ahead under the shoulders, bent forward 45 degrees at the waist with the knees bent to 45 degrees and the back straight from head to hips. ATP 7-22.02, para. 2-6, p. 2-3 (opens the official PDF)

Movement

  1. 1Lift. Extend the hips and knees while keeping the spine straight and the arms extended. As the weight leaves the ground, move the hips forward to meet it.
  2. 2Pause. Pause standing upright.
  3. 3Lower. Return the weight to the starting position under control. Do not drop it.
  4. 4Repeat. Repeat for the session's repetitions and sets, keeping the knees in line over the feet.

ATP 7-22.02, para. 14-8, p. 14-4, Figures 14-3 and 14-4 (opens the official PDF)

What it develops

A Free Weight Core exercise used throughout a Soldier's career to improve lower-body muscular strength and endurance, and training and testing performance. It requires trunk and shoulder stability and strength.

Focus: Hips, Thighs, Back, Grip

Form

Drawn from the cited instructions.

Cues

  • Keep the spine straight and the arms extended.
  • Keep the knees in line over the feet.

Common mistakes

  • Letting the spine or shoulders round forward.
  • Dropping the weight.

Cautions

  • Throughout the lift, do not let the spine or shoulders round forward.