Is the Deadlift a Push or Pull? The Ultimate Guide to Better Gains

The deadlift is one of the most effective strength exercises for building full body power, muscle, and resilience. It is also one of the most misunderstood, largely because people try to squeeze it into a simple label: push or pull.

That label matters more than it seems. How you classify the deadlift affects how you program it, how you recover from it, and which technical cues you prioritize to stay safe and get stronger.

The best short answer

Most training plans classify deadlifts as a pull because:

• The lift strongly targets the posterior chain (glutes, hamstrings, spinal erectors) and the upper back for stability.
• It creates fatigue similar to other pull-day staples (rows, pull-ups) due to heavy loading and bracing demands.
• Recovery needs often align better with pull/lower sessions than with pressing-focused days.

That said, the deadlift is not “just pulling with your back.” If you deadlift that way, your lower back usually pays the price.

Why people get confused about push versus pull

Push and pull are training categories, not physics laws.

A push day usually means movements dominated by pressing musculature and joint actions such as horizontal or vertical presses (chest, shoulders, triceps) and sometimes knee dominant lower body work (squats, leg press).

A pull day usually means movements dominated by pulling musculature and joint actions such as rows and pull ups (back, biceps) and often hip dominant lower body work (deadlifts, hip hinges).

Deadlifts blur the line because:

• Your feet push into the floor

• Your hips extend powerfully

• Your hands grip and your lats pull the bar in

• Your torso stays rigid through bracing, not by “lifting with the back”

So yes, there is a push component, but the primary pattern is hinge and the dominant muscular emphasis is posterior chain.

The deadlift as a hip hinge

A hip hinge is a movement where the hips travel back and forward while the spine stays braced and relatively neutral. Your knees bend, but they do not drive the movement the way they do in a squat.

In a clean deadlift hinge:

• The hips move back to load the hamstrings and glutes

• The torso inclines forward while staying rigid

• The bar stays close to your body

• You stand by driving the hips forward and squeezing the glutes, not by yanking with the arms

Seeing the deadlift as a hinge immediately improves your technique cues and reduces the common risk of rounding and overusing the lower back.

What muscles are doing the work

The deadlift is a compound lift, meaning multiple joints and muscle groups contribute.

Primary  Muscles 

• Glutes: hip extension and lockout power

• Hamstrings: hip extension support and tension off the floor

• Spinal erectors: isometric bracing to maintain spinal position

• Lats: keep the bar close and stabilize the upper body

• Adductors: contribute to hip extension, especially in sumo

Secondary  Muscles 

• Quadriceps: knee extension during the initial pull, more in some variations

• Upper back and traps: maintain shoulder position and posture

• Forearms and grip: keep hold of the bar under heavy load

• Core musculature: creates intra abdominal pressure and trunk stiffness

This is another reason deadlifts belong with pull and hinge programming. They tax the posterior chain and trunk bracing heavily, similar to rows and other pulling work, but on a larger systemic scale.

The biomechanics by phase

Understanding phases helps you coach yourself. It also shows why “push or pull” is an incomplete description.

Phase one Setup and tension

Your goal here is not to rush. It is to create tension before the bar leaves the floor.

Key actions

• Brace your trunk as if preparing for a strong cough

• Pull slack out of the bar if using a barbell

• Engage your lats by thinking “armpits tight” or “squeeze oranges in your armpits”

• Feel the whole foot on the floor, not just the toes or heels

If you skip tension, the lift becomes a jerky pull and your lower back often takes the hit.

Phase two Off the floor The push feeling

The first few inches feel like pushing the floor away. EMG research shows that in the Sumo variation, this "push" feeling is backed by significantly higher quadriceps activation compared to the conventional style.

Cues that usually help

• Push the ground away through the midfoot

• Keep the bar close enough to brush your shins

• Keep your chest proud without overextending your lower back

This is the phase that makes people say the deadlift is a push. Your legs are contributing, especially if your start position is more knee bent.

Phase three Past the knees The hinge dominates

As the bar passes the knees, hip extension becomes the dominant motion. The hamstrings and glutes take over, and you finish by driving the hips forward.

Cues that usually help

• Keep the bar sliding up the legs

• Squeeze the glutes to stand tall

• Do not pull with the arms; the arms are hooks

Phase four Lockout The stand

A clean lockout is simply standing tall with ribs down and glutes tight.

Avoid

• Leaning back and hyperextending the spine

• Shrugging aggressively at the top

• Racking the bar by dropping it forward

Lockout should feel controlled, not theatrical.

Conventional versus sumo Which feels more push or pull

The deadlift variation changes leverage, muscle emphasis, and which phase feels hardest.

Conventional deadlift

Typical characteristics

• Narrower stance

• Hands outside the knees

• More torso lean at the start

Common emphasis

• Posterior chain and back rigidity often feel more challenged

• Off the floor may feel harder for some lifters due to longer range of motion

Who often likes it

• Lifters who hinge naturally and have strong back bracing

• People who prefer a simpler setup and bar path

Sumo deadlift

Typical characteristics

• Wider stance

• Hands inside the knees

• More upright torso

Common emphasis

• More demand on adductors, hips, and quads

• Off the floor can feel more like leg drive for some lifters

• Shorter range of motion for many lifters

Who often likes it

• Lifters with strong hip mobility and good external rotation

• People whose conventional pull is limited by low back fatigue

Practical takeaway

Sumo often feels more push like because you can stay more upright and use more knee bend. Conventional often feels more pull like because the hinge and back rigidity are more noticeable. Both are still hinges and are still commonly programmed as pull.

Other useful deadlift variations and how they change the classification

Romanian deadlift

• Starts from standing

• Minimal knee bend

• Emphasizes hamstrings and hinge control

This is a pure hinge accessory and belongs with pull or posterior chain work.

Trap bar deadlift

• Neutral grip

• Load closer to your center of mass

• Often more upright torso

Many lifters experience this as more leg driven, but it still trains posterior chain heavily. It can fit well on lower body days when you want heavy hinge training with less low back stress.

Block pulls or rack pulls

• Shortened range of motion

• Often emphasizes lockout strength

Useful for overload but easy to abuse with sloppy bracing. Treat as a high intensity pull variation.

Smith machine deadlift

A fixed bar path changes the movement. It can be used for certain hypertrophy goals, but it may not match your natural hinge path and can increase shear forces for some bodies. If you use it, go lighter, prioritize control, and keep your setup consistent.

How to program the deadlift in push pull splits

Here are common ways to place deadlifts without wrecking recovery.

Push pull legs split

Most lifters put deadlifts on pull day, usually as the first lift.

Example

• Pull day: Deadlift, row variation, pull ups or pulldowns, rear delts, biceps

• Push day: Bench or press, incline work, shoulders, triceps

• Legs day: Squat pattern, lunges, leg curls, calves

If your pull day becomes too heavy, you can move deadlifts to legs day and keep pull day focused on upper body pulling.

Upper lower split

Deadlift usually goes on lower day as the main hinge.

Example

• Lower day A: Deadlift, split squat, hamstring curl, core

• Upper day A: Bench, row, pull ups, accessories

• Lower day B: Squat, hip thrust, single leg work, calves

• Upper day B: Overhead press, row variation, arms

Full body training

Use lower volume and manage fatigue.

Example

• Day 1: Deadlift 3 to 5 sets, press, row

• Day 2: Squat lighter, pull ups, incline press

• Day 3: Deadlift variation light (RDL or trap bar), single leg work, overhead press

Progression rules that keep you strong and uninjured

The deadlift responds best to steady progression, not constant maxing.

Use one or more of these methods

Double progression

Pick a rep range like 4 to 6 or 6 to 8. Keep the weight the same until you hit the top of the range for all working sets, then increase weight slightly next week.

Rate of perceived exertion or reps in reserve

Stop most sets with 1 to 3 reps left in the tank. Save true grinders for occasional testing blocks, not weekly training.

Volume cycling

Alternate heavier lower volume weeks with moderate lighter higher volume weeks.

Simple example

• Week 1: 5 sets of 3

• Week 2: 4 sets of 4

• Week 3: 3 sets of 5

• Week 4: deload or lighter technique week

Deadlift safety SOP A step by step checklist

Use this as a repeatable system.

Step 1：Warm up

• 3 to 5 minutes light cardio or brisk walking

• Hip hinge patterning with a dowel or bodyweight good mornings

• Glute activation (bridges) and core bracing practice (dead bug or plank)

• Gradual ramp up sets before work sets

Step 2：Setup

• Midfoot under the bar

• Shins close but not pushing the bar away

• Hips back, chest over the bar, spine braced

• Grip the bar and set the shoulders down and back lightly

Step 3：Create tension

• Big breath into the belly and sides

• Brace as if preparing for impact

• Pull slack out of the bar

• Feel lats tight and bar close

Step 4：Lift

• Push the floor away

• Keep the bar close

• Maintain your brace through the hardest portion

Step 5：Lockout

• Stand tall

• Glutes tight

• Ribs down

• No leaning back

Step 6：Lower safely

• Hips back first

• Keep the bar close on the way down

• Reset before the next rep if technique drifts

Common mistakes and quick fixes

Rounding the lower back

Why it happens

• Poor brace

• Bar too far from the body

• Trying to lift with speed instead of tension

Fixes

• Practice bracing and lat tension

• Film from the side to check bar path

• Reduce load and rebuild positions

Hips shooting up too fast

Why it happens

• Weak quads off the floor

• Start position too low or too high

• Losing tension at the start

Fixes

• Pause deadlifts just off the floor

• Strengthen the leg drive with front squats or leg press

• Practice wedging into the bar before lifting

Bar drifting away from the legs

Why it happens

• Lats not engaged

• Poor starting bar position

• Trying to avoid shin contact

Fixes

• Think “pull the bar into me”

• Start with bar over midfoot

• Wear long socks if shin contact is a concern

Overextending at lockout

Why it happens

• Mistaking lockout for a backbend

• Trying to show completion

Fixes

• Finish by squeezing glutes, not arching

• Keep ribs down and core engaged

Assistance work to improve your deadlift based on your weak point

If you struggle off the floor

• Pause deadlifts at mid shin

• Deficit deadlifts (small deficit)

• Quad strength work (front squat, split squat)

If you struggle past the knees

• Romanian deadlifts

• Rows and lat focused work to keep bar close

• Tempo deadlifts to reinforce positioning

If you struggle at lockout

• Hip thrusts or glute bridges

• Block pulls (moderate loads, strict form)

• Hamstring curls and back extensions (controlled)

How to decide where deadlifts belong in your week

Use these rules

• If your main goal is strength and you recover well, deadlift can be your first lift on pull day or lower day

• If your back fatigues quickly, place deadlifts on lower day and keep upper body pull day lighter

• If you are new, start with one deadlift focused session per week and build slowly

• If you train hard squats and hard deadlifts in the same week, separate them by at least 48 to 72 hours when possible

Frequently asked questions

Is the deadlift a pull exercise in a push pull routine

Yes, most lifters and programs place deadlifts on pull day because the posterior chain and back bracing demands align more with pulling sessions, and recovery overlap is easier to manage.

Does it matter if I think of it as push or pull

It matters for cues and programming. Thinking “push the floor away” often improves your start, while thinking “pull the bar close” improves bar path and lat engagement. For programming, classify it with pull and hinge work to manage fatigue properly.

Are deadlifts a back exercise

They train the back isometrically. Your back’s job is to resist movement and keep a strong position, not to curl the weight up. You should feel your posterior chain and trunk working, but you should not feel sharp back pain.

Should beginners deadlift

Many beginners can deadlift safely with good instruction and conservative loading. Start with light weights, use a simple hinge pattern, and prioritize technique. If your anatomy or mobility makes floor pulls difficult, start with a higher handle variation or blocks.

Should I deadlift with straps or mixed grip

For general training, build grip strength with double overhand as long as possible. Straps are useful when your grip limits your posterior chain training. Mixed grip can be effective but may increase asymmetry stress for some lifters; use it carefully and consider alternating sides.

Is sumo safer than conventional

Neither is universally safer. The best variation is the one you can perform with strong positions, consistent bracing, and minimal joint irritation. Try both with moderate loads and choose based on comfort, leverage, and performance.

Important disclaimer: This article is for general educational purposes only and is not medical advice. If you have shoulder, neck, back, elbow, or wrist pain, a recent injury or surgery, numbness or tingling, unexplained weakness, or dizziness, consult a qualified clinician before starting. Stop any exercise that causes sharp pain.

References

1. Zemková E. Strength and Power-Related Measures in Assessing Core Muscle Performance in Sport and Rehabilitation. Front Physiol. 2022;13:861582. Published 2022 May 2. doi:10.3389/fphys.2022.861582
2. Escamilla RF, Francisco AC, Kayes AV, Speer KP, Moorman CT 3rd. An electromyographic analysis of sumo and conventional style deadlifts. Med Sci Sports Exerc. 2002;34(4):682-688. doi:10.1097/00005768-200204000-00019