Conventional Deadlift

Setup

1. Stand with feet hip to shoulder-width apart, shins close to the barbell.
2. Grip the bar just outside your shins, using an overhand or mixed grip.
3. Bend at your knees and hips, keeping your back straight and chest up.
4. Ensure your shoulders are slightly in front of the bar.

How to perform the Conventional Deadlift

1. Take a deep breath and brace your core.
2. Initiate the lift by driving through your heels, pulling the bar off the floor.
3. Keep the bar close to your body as you extend your hips and knees simultaneously.
4. Stand tall at the top, squeezing your glutes, but do not hyperextend your back.
5. Lower the bar by reversing the motion, pushing your hips back first.
6. Maintain control as the bar descends, keeping your back straight.
7. Return the bar to the floor with control.

Trainer form cues

• Lift with your legs, not your back.
• Keep a neutral spine throughout the movement.
• Bar path should be straight up and down.
• Drive through your heels, not your toes.
• Finish by squeezing your glutes, not arching your back.
• Control the eccentric (lowering) phase.

Common mistakes

• Rounding the back: Maintain a neutral spine by bracing your core and keeping your chest up.
• Lifting with the lower back: Focus on driving with your legs and hips first.
• Hyperextending at the top: Stand tall, squeeze glutes, but don't lean back excessively.
• Bar drifting away from the body: Keep the bar in contact with your shins and thighs.
• Starting with hips too low or too high: Find the optimal starting position where your shins are vertical and hips are moderately flexed.

Muscles worked

Primary: Hamstrings, Glutes, Lower Back

Secondary: Quadriceps, Traps, Forearms, Core

Recommended rep ranges

Breathing and tempo

Breathing: Take a deep breath into your belly and brace your core before initiating the pull, then exhale as you return the bar to the floor or at the top of the lift.

Tempo: 1-0-1-0 (Pull up quickly, immediately lower under control)

Conventional Deadlift FAQs