Conventional Deadlift

The conventional deadlift is a fundamental hip-hinge movement that develops posterior chain strength and power. It's considered one of the most effective exercises for building overall strength and muscle mass.

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Category: strength
Level: intermediate
Force: pull
Mechanic: compound
Equipment: barbell

Instructions

Stand with feet hip-width apart, toes under the barbell with the bar over mid-foot.
Bend at hips and knees to grip the bar with hands just outside your legs using an overhand or mixed grip.
Keep your chest up, shoulders back, and maintain a neutral spine with the bar close to your shins.
Drive through your heels and extend your hips and knees simultaneously to lift the bar.
Stand tall with shoulders back and hips fully extended at the top.
Lower the bar by pushing your hips back first, then bending your knees to return the bar to the floor.

Tips

Keep the bar path vertical and close to your body throughout the movement
Engage your lats to prevent the bar from drifting forward
Drive through your whole foot, not just your heels
Maintain a neutral neck position by looking straight ahead

Common mistakes

Allowing the bar to drift away from the body during the lift
Hyperextending the back at the top of the movement
Starting with hips too low, creating an inefficient pulling position

Safety

Avoid this exercise if you have lower back injuries or disc problems. Always warm up thoroughly and start with lighter weights to master the movement pattern before progressing to heavier loads.

Variations

Sumo Deadlift
Romanian Deadlift
Trap Bar Deadlift
Deficit Deadlift
Rack Pull