How to do the Conventional Deadlift
- Stand with your feet hip-width apart and the bar over the middle of your foot.
- Push your hips back and bend your knees to grip the bar outside your legs.
- Tighten your stomach and push through your feet to stand up.
- Lower the bar by pushing your hips back first, then bending your knees.
- Keep the bar close to your legs throughout the movement.
Full technique — 8 steps
- Stand with feet about hip width apart and the bar positioned over the middle of your foot.
- Hinge down and take a grip just outside your legs with straight arms.
- Bring your shins to the bar and flatten your back.
- Take a breath and tighten your stomach hard, pull slack out of the bar, and keep your shoulders over it.
- Push through your feet and drive the bar upward with hips and knees extending together.
- Keep the bar in contact with your legs as it passes the shins and thighs.
- Stand tall with hips fully extended and knees straight without leaning back.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Sumo Kettlebell Deadlift Easier
- Kettlebell Deadlift Easier
No equipment
- Alternating Superman Easier
- Superman Around the World Easier
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
- Easier Tire Flip
- This exercise Conventional Deadlift
Too hard for now? Start with the Tire Flip.
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).
