Back to Exercise Library
IntermediateFull BodyBarbellCompound

Conventional Deadlift

The king of compound movements—a full body exercise that builds raw strength by lifting a barbell from the floor.

Video DemonstrationRoyalty-free via Pexels
Conventional Deadlift demonstration

Visual demonstration — Conventional Deadlift

Muscles Worked

Glutes (Primary)HamstringsErector SpinaeQuadricepsForearmsTrapeziusCore

Step-by-Step Instructions

  1. 1Stand with feet hip-width apart, shins touching the bar
  2. 2Grip the bar just outside your legs (overhand or mixed grip)
  3. 3Drop hips, flatten your back, and brace your core
  4. 4Drive through your heels, extending hips and knees simultaneously
  5. 5Lock out at the top with shoulders back and glutes squeezed

Training Recommendations

Strength
Sets5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps6-8
Rest2-3 min
Endurance
Sets2-3
Reps10-12
Rest60-90 sec

Tips & Variations

  • Keep the bar close to your body throughout
  • Think about pushing the floor away with your legs
  • Don't round your lower back at any point

Common Mistakes to Avoid

  • Rounding the lower back
  • Hips shooting up too fast
  • Bar drifting away from body

Ready to Train?

Get a complete personalized workout plan that includes this exercise and more.

Generate AI Workout Plan