The conventional deadlift is the heaviest compound movement in training and the best full-body strength test. Nothing builds the posterior chain — hamstrings, glutes, and entire back — like pulling heavy from the floor.
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Form Guide
Step-by-step: Conventional Deadlift
1Stand with feet hip-width apart, bar over mid-foot (about 1 inch from your shins).
2Hinge down and grip the bar just outside your legs, double overhand to start.
3Before pulling: drop your hips, lift your chest, take a deep breath and brace your core hard.
4"Leg press the floor" — think of pushing the ground away rather than pulling the bar up. Engages the legs properly from the start.
5Bar stays in contact with your legs the entire lift — drag it up.
6Lock out by squeezing your glutes at the top. Do not hyperextend your lower back.
7Lower with control on the way down — same path as the ascent.
Common Mistakes
What most people get wrong
Jerking the bar off the floor: creates a missed lift and risks injury. "Take the slack out" first — apply tension before the bar moves.
Hips shooting up first: you're turning the deadlift into a stiff-leg. Keep chest and hips rising at the same rate.
Bar drifting forward: lose the leg drive advantage and stress the lower back.
Rounded upper back at the start: brace harder, use less weight until your brace is consistent.
Programming
How to program the Conventional Deadlift
Deadlift once a week for most people — it's taxing on the CNS. 3–5 sets of 3–5 reps for strength. Beginners can deadlift twice a week if using moderate loads. Progress 5–10 lbs per session when starting.
Good alternatives include: Romanian Deadlift, Trap Bar Deadlift, Sumo Deadlift, Good Morning.
The Conventional Deadlift is rated Intermediate. Learn the movement pattern with lighter weight before progressing.
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