# Conventional Deadlift

A barbell hinge targeting the glutes, hamstrings, and spinal erectors. Builds maximal pulling strength from the floor for intermediate and advanced lifters.

- Advanced · Compound
- Equipment: Barbell
- HD video: https://media.seto.fit/exercises/barbell-deadlift/video/female.mp4
- HTML: https://seto.fit/exercises/conventional-deadlift/

## Muscles worked

- Glutes: 10/10
- Hamstrings: 9/10
- Lower back: 8/10
- Quads: 6/10
- Traps: 5/10
- Lats: 4/10
- Forearms: 4/10

## How to do the Conventional Deadlift

1. Stand with your feet hip-width apart and the bar over the middle of your foot.
2. Push your hips back and bend your knees to grip the bar outside your legs.
3. Tighten your stomach and push through your feet to stand up.
4. Lower the bar by pushing your hips back first, then bending your knees.
5. Keep the bar close to your legs throughout the movement.

### Full technique — 8 steps

1. Stand with feet about hip width apart and the bar positioned over the middle of your foot.
2. Hinge down and take a grip just outside your legs with straight arms.
3. Bring your shins to the bar and flatten your back.
4. Take a breath and tighten your stomach hard, pull slack out of the bar, and keep your shoulders over it.
5. Push through your feet and drive the bar upward with hips and knees extending together.
6. Keep the bar in contact with your legs as it passes the shins and thighs.
7. Stand tall with hips fully extended and knees straight without leaning back.
8. Return the bar by hinging first, then bending the knees once it passes them.

## Common mistakes

- Bar drifting away from legs
- Hips shooting up before bar breaks
- Yanking the bar off floor
- Overextending at the top
- Bending knees too early descending

## Form cues

- Bar over middle of foot
- Pull the slack out
- Push through your feet
- Drag bar up legs
- Stand tall, don't lean

## How much to do

- **Strength** (best fit): 4–5 sets of 3–5 reps · rest 3 min · 1–2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 6–8 reps · rest 2 min · 2–3 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Sumo Kettlebell Deadlift](https://seto.fit/exercises/sumo-kettlebell-deadlift/), [Kettlebell Deadlift](https://seto.fit/exercises/kettlebell-deadlift/)
- **No equipment**: [Alternating Superman](https://seto.fit/exercises/alternating-superman/), [Superman Around the World](https://seto.fit/exercises/superman-around-the-world/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Trap Bar Deadlift](https://seto.fit/exercises/trap-bar-deadlift/) — Intermediate
- Easier: [Tire Flip](https://seto.fit/exercises/tire-flip/) — Advanced
- **This exercise: Conventional Deadlift — Advanced**

## Quick answers

### What muscles does the Conventional Deadlift work?

Primary: Lower back 8/10, Glutes 10/10, Hamstrings 9/10. Also works: Lats 4/10, Traps 5/10, Quads 6/10, Forearms 4/10.

### When should I do the Conventional Deadlift in a workout?

Main lift. Goes first after the warm-up, while you are fresh. ≈ 14 min with rest.

### How many sets and reps of the Conventional Deadlift?

Strength: 4–5 sets of 3–5 reps, rest 3 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 6–8 reps, rest 2 min, 2–3 reps in reserve.

### What can I do instead of the Conventional Deadlift?

Kettlebell: Sumo Kettlebell Deadlift, Kettlebell Deadlift. No equipment: Alternating Superman, Superman Around the World.

### What is an easier version of the Conventional Deadlift?

Tire Flip (Advanced), Trap Bar Deadlift (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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