Conventional Deadlift

Lower backCompoundPullBarbellAdvanced

The conventional deadlift is the most complete pulling exercise. It recruits virtually every muscle in the body, emphasizing the lower back, glutes, hamstrings and traps.

Visual guide

Reference photo — start and end of the movement.

How to perform

1.Stand with your feet hip-width apart, bar over mid-foot.
2.Hinge down keeping your back straight and grip the bar.
3.Shoulders slightly in front of the bar.
4.Brace your core and push the floor away.
5.Keep the bar close to your body.
6.Fully extend hips and knees at the top.
7.Lower under control.

Common mistakes

●Rounding the lower back — the most dangerous mistake
●Letting the bar drift away from the body
●Starting with the hips too low
●Hyperextending the back at the top
●Not bracing the core

Proper technique

Core bracing is fundamental. Neutral spine. Think of pushing the floor away. The bar should graze your shins on the way up.

Variants

Other exercises that work the same primary muscle.

Dumbbell Deadlift

Lower back

PullCompoundDumbbell

Beginner

Sumo Deadlift

Lower back

PullCompoundBarbell

Intermediate

Trap Bar Deadlift

Lower back

PullCompoundBarbell

Intermediate

Back Extension (Roman Chair, Lower Back)

Lower back

LegsIsolationBodyweight

Beginner

muscle map

primary

secondary

Primary

Gluteus maximus
Hamstrings

Secondary

Spinal erectors
Quadriceps
Core
Forearms
Upper traps
Mid traps

Exercises/Lower back/Conventional Deadlift

★Main Lift

Conventional Deadlift

Lower backCompoundPullBarbellAdvanced

The conventional deadlift is the most complete pulling exercise. It recruits virtually every muscle in the body, emphasizing the lower back, glutes, hamstrings and traps.