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All back exercisesBack · Gym

Conventional Deadlift

The king of posterior chain lifts. Full-body strength expressed through the back.

AdvancedBarbell5 × 3–5
Back / posterior chainBarbell

Conventional Deadlift

Exact video demo for Conventional Deadlift, targeting Back / posterior chain with Barbell.

How to do the Conventional Deadlift

  1. 1Bar over mid-foot
  2. 2Wedge into the bar
  3. 3Chest up, lats tight
  4. 4Push the floor away

Benefits of the Conventional Deadlift

  • Loads the entire posterior chain — hamstrings, glutes, erectors, traps and grip
  • Teaches a solid hip hinge that carries over to lifting safely outside the gym
  • One of the highest total-load lifts available, so it drives whole-body strength

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  2. 2Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services