Barbell behind the back deadlift

Muscles worked: Hamstrings
Hamstrings
🔧 Barbell ↕ Hinge 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with heels shoulder-width, calves lightly against bar, toes slightly out. Grip bar as in a deadlift (regular, wide, mixed, or with straps if needed). Brace core, engage lats, and keep bar close to calves. Lift by driving up, keeping back straight, avoid hitting hamstrings. Lock out at the top, then repeat.

Muscles Worked

Hamstrings
Secondary: Glutes, Quads, Erector spinae

Tips

Extend hips as you rise to avoid hitting hamstrings with the bar. Take extra warm-up sets to learn the movement pattern. Once practiced, the lift becomes smoother and safer.

Similar exercises

Barbell deadlift Hamstrings · 🔧 Barbell 5/10 Barbell american deadlift Hamstrings, Back · 🔧 Barbell 5/10 Barbell snatch deadlift Hamstrings, Glutes · 🔧 Barbell 5/10 Barbell back squat Glutes, Hamstrings · 🔧 Barbell, Squat Rack, Plates 4/10 Barbell deficit deadlift Hamstrings · 🔧 barbell, platform 5/10 Barbell straight leg deadlift Hamstrings · 🔧 Barbell 5/10 Kettlebell deadlift Glutes, Hamstrings, Back · 🔧 Kettlebell 3/10 Barbell back box squat Quads, Hamstrings, Back · 🔧 Barbell, Squat Rack, Plyometric Box 4/10
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