Exercises / Conventional Deadlift

Conventional Deadlift

Also known as: Deadlift, Barbell deadlift, Conventional pull

A floor-start barbell hinge. The bar is pulled from the ground to a standing lockout, then lowered under control.

Primary muscles
Back (erector spinae), Glutes (gluteus maximus), Hamstrings
Secondary muscles
Quadriceps, Forearms
Equipment
Barbell (barbell, plates, flat floor)
Pattern
Hinge
Difficulty
Intermediate
Line diagram of a Conventional Deadlift.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Stills

Start position of a conventional barbell deadlift, double-overhand grip.
Fit young man doing deadlift exercise in gym.jpg by Nenad Stojkovic, CC BY 2.0. Via Wikimedia Commons. License: CC BY. Source.

Cues

  1. Stand with the bar over mid-foot; shins close after you hinge down to the bar.
  2. Take the slack out of the bar before the plates leave the floor.
  3. Keep the bar close to the legs through the knee and lock the hips and knees together at the top.
  4. Put the bar down under control; do not bounce reps off the plates.

Common mistakes

  • Yanking the bar so the upper back rounds before the plates move.
  • Hips shooting up first so the lift becomes a stiff-leg pull.
  • Hitching or hyperextending the low back at lockout.

Safety

  • Keep the bar close and the back long; do not bounce plates off the floor.
  • Stop the set if you feel sharp pain in the low back, not just muscular fatigue.