Deadlift (Conventional)
Back
Weight & Reps
Barbell
The conventional deadlift is the king of posterior chain exercises. It works the entire back, glutes, hamstrings, and grip. Proper hip hinge mechanics are essential for safe and effective execution.
How to Do Deadlift (Conventional)
- Stand with feet hip-width apart, bar over mid-foot, shins nearly touching the bar
- Hinge at the hips, grip the bar just outside your knees, and brace your core hard
- Push the floor away with your legs while keeping the bar tight against your body
- Lock out by driving your hips forward and standing tall — don't hyperextend at the top
Form Cues
- Stand with feet hip-width apart, bar over mid-foot, shins nearly touching the bar
- Hinge at the hips, grip the bar just outside your knees, and brace your core hard
- Push the floor away with your legs while keeping the bar tight against your body
- Lock out by driving your hips forward and standing tall — don't hyperextend at the top
Common Mistakes to Avoid
- Rounding the lower back during the lift, which puts dangerous stress on the spine
- Starting with hips too high (stiff-leg) or too low (squat) — find your optimal hip position
- Letting the bar drift forward away from your body, which increases lower back strain
Muscles Worked
Primary
Erector Spinae
Gluteus Maximus
Hamstrings
Secondary
Latissimus Dorsi
Trapezius
Quadriceps
Forearm Flexors
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the conventional deadlift work?
The conventional deadlift works the erector spinae, gluteus maximus, hamstrings, latissimus dorsi, trapezius, quadriceps, and forearm flexors — it's a true full-body exercise.
How much should a beginner deadlift?
Beginner men typically deadlift 135-185 lbs (61-84 kg), while beginner women start at 65-115 lbs (30-52 kg). Master the hip hinge with lighter weight before adding plates.
Conventional deadlift vs sumo deadlift — which is better?
Conventional deadlifts emphasize the lower back and hamstrings more, while sumo deadlifts target the hips and quads. Neither is objectively better — your build and mobility determine which suits you. Try both and use the one that feels strongest.
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