Compound full-body lift
Conventional Deadlift
The conventional deadlift lifts a barbell from the floor to a standing lockout by extending the hips and knees. It builds whole-body pulling strength, especially in the posterior chain.
- Primary muscles
- Glutes, Hamstrings, Spinal erectors
- Equipment
- Barbell
- Difficulty
- Intermediate
Exercise demonstration
Watch the Conventional Deadlift
Watch the full movement, then use the written visual transcript below to check setup, range of motion, and the coaching cues that matter most.
This is a visual exercise demo. It does not provide form diagnosis or replace in-person coaching.
Secondary muscles worked
Quadriceps, Lats, Trapezius, Forearms, Core.
Setup
- Stand with mid-foot under the bar, feet about hip-width apart.
- Hinge and grip the bar just outside your knees.
- Drop the hips until the shins meet the bar; set a neutral spine and lift the chest.
- Pull your lats tight and take the slack out of the bar before pulling.
How to do the Conventional Deadlift
Written visual transcript: follow these steps in order while reviewing the demo.
- 1
Set tension
Squeeze the bar and pull slack out so the bar is loaded against the plates.
- 2
Push the floor
Drive through your feet and push the floor away rather than yanking the bar.
- 3
Keep it close
Drag the bar up the legs; hips and shoulders rise at the same rate.
- 4
Lock out
Finish by squeezing the glutes with a tall, neutral torso — do not lean back.
Common mistakes
- Rounding the lower back under load.
- Letting the bar drift away from the shins.
- Hips shooting up before the bar moves.
- Hyperextending or leaning back at lockout.
Notes by experience level
Beginner
Learn the hip hinge with Romanian deadlifts and start light.
Intermediate
Progress load gradually and reset each rep from a dead stop.
Advanced
Add deficit or paused pulls to strengthen the bottom position.
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