Deadlift is a full body exercise. The legs drive the movement. The back and core stabilize the movement. The arms carry the weight up.
Primary Muscles Involved
Hamstrings
Glutes
Erector Spinae
Trapezius
Procedure
In the following video, take note of the three segments of the exercise: Stance, Pull, Set-Down.
Stance -- Pay attention to foot placement, foot angle, back angle, grip placement, and neck position.
Your feet should be underneath the bar, nearly touching your shins, pointed about 15 degrees out.
Your back should be straight, not bent out or arched in, and your neck should follow.
Grip the bar outside your legs with palms facing back.
Pull -- Use the weight to keep tension throughout your body. Maintain a straight back, then drive your hips forward while raising your chest. End in a neutral standing position, neither leaning forward or tilting back. Make sure your hips and knees are locked at the top.
Set-Down -- Reverse the motion. Bring your chest down and the hips back. Set the bar down back where it started.
Variations
Each deadlift variation either restricts the total range of motion or changes the initial stance. The core idea behind the movement is identical.
Romanian Deadlift
The Romanian Deadlift only changes the range of motion of the deadlift. It consists of the top part of the motion, where the knees are straight and the chest is raised.
Sumo Deadlift
The Sumo Deadlift changes the placement of your feet during the Stance. Your feet should be placed outside shoulder width, facing 45 degrees out, with feet gripping the floor. Bend at the knees, not the hips when gripping the bar.