Conventional Deadlift.

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.

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.

Questions, answered.

What is the Conventional Deadlift?

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

What muscles does the Conventional Deadlift work?

The Conventional Deadlift primarily works your hamstrings, glutes and lower back. It also recruits your quadriceps, traps and forearms as secondary movers.

What equipment do I need for the Conventional Deadlift?

You need a barbell to perform the Conventional Deadlift.

How many sets and reps should I do for the Conventional Deadlift?

A typical prescription for the Conventional Deadlift is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Conventional Deadlift good for beginners?

The Conventional Deadlift is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.