In a CrossFit setting, the deadlift is performed for sets of low to moderate reps with quick, repeatable technique. It builds posterior chain strength and is often paired with other movements in workouts.
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5
Sets
5
Reps
Barbell
Equipment
10.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Posterior chain
📋 How To Perform Deadlift (CrossFit)
1
Stand with feet hip-width, bar over mid-foot.
2
Hinge down, grip the bar just outside your knees, back flat, chest up.
3
Brace your core, drive through your heels, extending hips and knees together.
4
Keep the bar close to your body throughout the lift.
5
Lower under control, hinging at the hips first.
💡 Benefits of Deadlift (CrossFit)
Develops strength in the glutes, hamstrings, back and grip, and supports almost every other lift in the gym. It is the foundation of heavy pulling and gives athletes a strong base for cleans, snatches and carrying heavy loads.
📈 Sets, Reps & Programming
Do 5 sets of 5 reps with a challenging but safe weight, resting between sets. For workouts, use a weight that allows consistent form even when tired.
⚠️ Common Mistakes to Avoid
Rounding the lower back at the start of the pull
Jerking the bar off the floor
Letting the hips rise before the shoulders
✅ Pro Tips
Brace the core, keep the bar close, and push the floor away
Lock out with the glutes and avoid leaning back
🛡️ Safety Notes
Keep a neutral spine. Reduce the weight when fatigued to protect the lower back, and stop if you feel pain in the lower back.
