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Conventional Deadlift
intermediateBack · Hamstrings, glutes, back · Barbell
A full-body pulling movement and one of the best builders of raw strength.
How to do it
- Stand with feet hip-width apart, bar over midfoot.
- Hinge down and grip the bar just outside your shins.
- Flatten your back, pull the slack out of the bar, and brace your core.
- Drive through the floor, keeping the bar close to your body as you stand tall.
- Reverse the motion under control to lower the bar back down.
Coaching tips
- Think 'push the floor away' rather than 'pull the bar up'.
- Keep the bar in contact with your legs on the way up.
- Lock out by squeezing your glutes, not by hyperextending your lower back.
Common mistakes
- Starting with the hips too low, turning it into a squat.
- Letting the bar drift away from the shins.
- Jerking the weight off the floor instead of a smooth, controlled pull.