Conventional Deadlift
Conventional Deadlift is a strength – resistance exercise exercise involving Gluteus maximus, Hamstrings, Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus, Hamstrings, Quadriceps
- Secondary muscles
- Erector spinae, Latissimus dorsi, Forearms
- Exercise type
- Strength – resistance exercise
Exercise technique
- Bar position
Start with the bar on the floor over your midfoot.
- Grip
Place your hands outside your knees.
- Prepare
Bring your shins close to the bar and brace your torso.
- Take out the slack
Before pulling, tension your arms and tighten the muscles around your armpits.
- Lift from the floor
Push the floor away and raise your hips and shoulders together.
- Lockout
Once the bar passes your knees, extend your hips to stand upright.
- Lower
Push your hips backward first, then bend your knees after the bar passes them.
Key technique points
- Do not start with the bar far from your feet.
- Keep your arms long throughout the pull.
- Guide the bar close to your legs.
- Take out the slack before lifting from the floor.
- Do not shrug at the top.
- Reset your floor starting position on each repetition.
Common mistakes
Jerking the bar
Applying sudden force before establishing tension disrupts starting control.
Hips rising early
Leg drive is lost and the torso becomes too horizontal.
Bending the elbows
This uses the arms as active lifting levers.
Bar rolling forward
This increases the distance between the load and your feet.
Leaning back to lock out
This creates unnecessary extension beyond upright standing.
Bending the knees too early on descent
This makes the bar travel around your knees.
Frequently asked questions
Conventional Deadlift: why is “Jerking the bar” a mistake?
Applying sudden force before establishing tension disrupts starting control.
Conventional Deadlift: why is “Hips rising early” a mistake?
Leg drive is lost and the torso becomes too horizontal.
Conventional Deadlift: why is “Bending the elbows” a mistake?
This uses the arms as active lifting levers.
Conventional Deadlift: why is “Bar rolling forward” a mistake?
This increases the distance between the load and your feet.
Conventional Deadlift: why is “Leaning back to lock out” a mistake?
This creates unnecessary extension beyond upright standing.
Conventional Deadlift: why is “Bending the knees too early on descent” a mistake?
This makes the bar travel around your knees.
What should I focus on when doing Conventional Deadlift?
Do not start with the bar far from your feet. Keep your arms long throughout the pull. Guide the bar close to your legs. Take out the slack before lifting from the floor. Do not shrug at the top. Reset your floor starting position on each repetition.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.