Conventional Deadlift
The ultimate full-body strength builder. Develops your posterior chain, grip, and overall power.
Difficulty
intermediate
Category
strength
Primary Muscles
Hamstrings, Glutes, Lower Back
Equipment
Barbell
Secondary Muscles
Traps, Forearms, Core, Quads
Form cues
Simple cues for better reps
- Set the bar over your mid-foot before you bend down.
- Pull the slack out of the bar before it leaves the floor.
- Keep the bar close enough to lightly drag up your legs.
- Push the floor away rather than yanking with your arms.
Common mistakes
What to avoid
Jerking the bar from a loose setup
Build tension first: brace, lock your lats, then push.
Letting the bar drift forward
Keep your lats tight and pull the bar back into your legs.
Turning the lockout into a lean-back
Stand tall and squeeze your glutes without overextending your lower back.
How it should feel
Know when your form is on track
Target areas
- Hamstrings
- Glutes
- Lower back
- Upper back
Good signs
- The bar breaks from the floor smoothly.
- Your back angle stays consistent as the bar passes your knees.
- Your lats feel tight, like your armpits are pinned shut.
Warning signs
- Sharp lower-back pain.
- The bar swings away from you.
- You feel the lift mostly in your arms.
Progressions
Make it easier
- Romanian deadlift
- Trap bar deadlift
- Block pull
Make it harder
- Paused deadlift
- Deficit deadlift
- Tempo deadlift
Best alternatives
Romanian Deadlift
Targets the posterior chain with less setup complexity from the floor.
Trap Bar Deadlift
Often feels more natural and lets you keep a more upright torso.
How to Perform
- Set up: Stand with feet hip-width apart, the bar over your mid-foot. Bend at the hips and knees to grip the bar just outside your legs.
- Brace: Take a deep breath, brace your core, and pull your chest up to create a flat back. Engage your lats by trying to “bend the bar” around your legs.
- Pull: Drive through the floor with your legs while keeping the bar close to your body. The bar should travel in a straight line up.
- Lockout: Stand fully upright by extending your hips and knees simultaneously. Squeeze your glutes at the top.
- Lower: Hinge at the hips first, then bend your knees once the bar passes them. Control the descent.
Common Mistakes
- Rounding the lower back — if you can’t maintain a neutral spine, the weight is too heavy
- Bar drifting forward — keep the bar as close to your body as possible
- Jerking the bar off the floor — build tension gradually before you pull
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Lifting Belt | Increases intra-abdominal pressure for heavier pulls | Gymreapers Lever Belt | Read Review |
| Lifting Straps | Lets you train your back without grip being the weak link | Gymreapers Lifting Straps | Read Review |
| Chalk | Dramatically improves grip on heavy pulls | Liquid Grip | Read Review |
| Lifting Shoes | Flat, hard sole provides a stable base for pulling | Converse Chuck Taylor | Read Review |
Variations
- Sumo Deadlift
- Romanian Deadlift
- Trap Bar Deadlift
- Deficit Deadlift
Frequently asked questions
Should I feel deadlifts in my lower back?
Your lower back will work isometrically, but it should not be the only area you feel. Hamstrings, glutes, lats, and grip should all contribute.
Is it bad if the bar touches my legs?
No. In a strong conventional deadlift the bar usually stays very close to the legs. Letting it drift forward makes the lift harder and less stable.
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