Legs · Barbell
Barbell Dimel Deadlift
How to do the barbell dimel deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand with feet hip-width apart holding a barbell at your thighs. Hinge at the hips with a soft knee bend, lowering the bar to just below your knees, then snap your hips forward to stand tall. This is a fast, light, high-rep hinge that loads the glutes and hamstrings.
- 1Hamstrings and glutes loading as you hinge and stretch
- 2A fast, powerful hip snap to drive the bar up
- 3A flat back and braced core through every rep
Common mistakes
- Rounding your back as you lower the bar
- Squatting the weight down instead of hinging at the hips
- Going too heavy; this is a light, fast movement
Muscles worked
The barbell dimel deadlift mainly works the glutes, hamstrings, and lower back, with the forearms, upper traps, upper abs, quads, and calves assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackPrimary
- ForearmsSupport
- Upper TrapsSupport
- Upper AbsSupport
- QuadsSupport
- CalvesSupport
- LatsMinor
Kovo programs the barbell dimel deadlift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.