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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 safe hip hinge that protects your back outside the gym
  • One of the highest total-load lifts available, so it drives whole-body strength

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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