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Deadlift
Deadlift is a 6.0 MET exercise. At 75 kg that is about 7.9 kcal a minute, or 158 kcal in 20 minutes. Form cues, common mistakes and how to progress.
StrengthKit: BarbellWorks: Hamstrings, glutes, back, grip
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 5.8 | 58 | 116 | 173 | 260 |
| 65 kg | 6.8 | 68 | 137 | 205 | 307 |
| 75 kg | 7.9 | 79 | 158 | 236 | 354 |
| 85 kg | 8.9 | 89 | 179 | 268 | 402 |
| 95 kg | 10.0 | 100 | 200 | 299 | 449 |
How to do it well
- Bar over mid-foot, shins nearly touching
- Flat back, chest up, lats engaged
- Push the floor away, then stand tall
- Hips and shoulders rise together
Common mistakes
- Rounding the lower back
- Bar drifting away from the shins
- Hyperextending at the top
Make it harder or easier
Progression. Add load slowly, 2.5 kg at a time.
Regression. Trap bar or rack pulls from the knee.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of deadlift costs about 79 kcal at 75 kg. In energy terms that is close to 1 535 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does deadlift burn?
At 75 kg, about 7.9 kcal a minute — roughly 158 kcal in 20 minutes and 354 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of deadlift?
6.0, from the 2011 Compendium of Physical Activities (Compendium 02050, resistance training, vigorous). That means it costs about 6.0 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 1 535 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 02050, resistance training, vigorous · checked 2026-09-02
Related exercises
Push-ups
MET 8.0 · 10.5 kcal/min at 75 kg
Bodyweight squats
MET 5.0 · 6.6 kcal/min at 75 kg
Lunges
MET 5.0 · 6.6 kcal/min at 75 kg
Glute bridge
MET 3.5 · 4.6 kcal/min at 75 kg
Pull-ups
MET 8.0 · 10.5 kcal/min at 75 kg
Dips
MET 8.0 · 10.5 kcal/min at 75 kg
All exercises · Calories burned by activity · Daily calorie needs
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