Conventional Deadlift
A foundational barbell hinge for the glutes, hamstrings and back.
Also called Deadlift, Barbell Deadlift.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Hinge
- Modality
- Strength
- Difficulty
- Intermediate
- Mechanic
- Compound
- Force
- Pull
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym
- At home
- No
How to do it
Set up
- Bar over mid-foot, grip just outside your legs, shins to the bar.
Do the rep
- Flatten your back, brace, and push the floor away.
- Stand to full lockout — hips and knees open, shoulders back.
- Return the bar under control. The floor is part of the rep, not a drop zone.
What counts as a rep
A rep counts at full lockout — hips and knees open, shoulders back — followed by a controlled return to the floor.
One rep starts with the bar on the floor over mid-foot, reaches full lockout with hips and knees open, and ends with a controlled return to the floor.
Breathing
Breathe in and brace before the pull; exhale after lockout or on the way down.
Common mistakes
Soft lockout
What you seeThe rep ends with bent hips and shrugged shoulders.
FixFinish each rep standing tall with hips and knees fully open.
The last part of the pull is the part that counts.
Stop the set if
- Sharp pain, especially in the lower back
- The back rounds and you cannot keep the bar close
- You cannot complete the rep with control
General educational content, not individual coaching or medical advice.
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