HyperBody
Exercise library · Legs

Conventional Deadlift.

A foundational compound exercise that builds full-body strength, primarily targeting the hamstrings, glutes, and lower back.

AdvancedBarbell
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Hamstrings · Glutes · Lower back
Secondary
Quadriceps · Traps · Forearms
The play-by-play

How to do it.

  1. Step 01

    Stand with feet hip-width apart, barbell over mid-foot.

  2. Step 02

    Hinge at the hips and bend knees to grasp the bar with an overhand or mixed grip.

  3. Step 03

    Keep your back straight, chest up, and shoulders back.

  4. Step 04

    Drive through your heels, extending hips and knees simultaneously to lift the bar.

  5. Step 05

    Pull the bar up until you are standing tall, squeezing glutes.

  6. Step 06

    Lower the bar with control by reversing the movement, hinging at the hips first.

What separates good from great

Pro cues.

  • Maintain a neutral spine throughout the entire lift.

  • Keep the bar close to your body to minimize leverage issues.

  • Brace your core tightly before initiating the pull.