← EXERCISE LIBRARYStrength
Conventional Deadlift
A barbell pulled from the floor to full hip extension. The heaviest thing most people will lift, run as low-rep heavy singles, doubles or triples rather than for volume.
- 01Set the feet hip width with the bar over midfoot, close to the shins.
- 02Hinge down and take a grip just outside the legs.
- 03Pull the slack out of the bar, set the ribs down, and brace hard.
- 04Push the floor away and drag the bar up the legs.
- 05Finish standing tall with the glutes locked, then return the bar the same way it came up.
- 01Take the slack out before you pull.
- 02Push the floor away, do not yank.
- 03Bar stays on the legs.
- 01Jerking the bar off the floor — the spine loads before the trunk is braced, which is where most deadlift injuries come from.
- 02Hips shooting up first — the bar drifts forward and the erectors finish a lift the legs should have started.
- 03Leaning back at lockout — extra range does nothing for the lift and compresses the lumbar spine.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.