Barbell Behind the Back Deadlift
The deadlift with the bar behind the legs, gripped behind the back; the torso stays upright and the legs do most of the work, as in a hack squat.
How to do it
Setup
Bar on the floor just behind the heels; squat down and grip it overhand behind you, chest up, back flat.
Steps
- Stand up by driving through the whole foot, bar brushing the backs of the legs.
- Finish tall with the bar behind the thighs.
- Squat straight down to return the bar to the floor.
Common mistakes
Bar catching the calves on the way up: keep it tight to the legs and the heels down. Leaning forward to reach the bar: sit down between the heels, chest tall. Heels lifting off the floor: shift the weight back over the whole foot.
Breathing
Inhale down, exhale up.
