Deadlift
Builds total-body strength through a hip-hinge pattern, targeting the glutes, hamstrings, and lower back while reinforcing safe lifting mechanics.
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Main Muscles
- Glutes
- Lower Back
Supporting Muscles
- Abs
- Calves
- Hamstrings
- Quadriceps
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How to perform
- Stand with feet hip-width apart, an AguaForce weight on the floor between your feet
- Hinge at the hips and bend your knees to grip the handle, keeping your back flat and chest up
- Drive through your heels to stand up tall, squeezing your glutes at the top
- Lower the weight back to the floor with control by pushing your hips back first
Tips
- Keep the weight close to your shins throughout the movement
- Brace your core before you lift to protect your lower back
Deadlift FAQ
What muscles does the deadlift work?
The deadlift mainly works your glutes and lower back, with your abs, calves, hamstrings and quadriceps supporting the movement.
How much water should I put in the weight for the deadlift?
Fill one AguaForce weight to about 8–11 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the deadlift should I do?
Aim for 3 sets of 10–12 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.