The conventional deadlift lifts a loaded barbell from the floor to standing. It trains the whole posterior chain, including the back, glutes and hamstrings, along with grip and core strength, and is one of the most effective strength exercises.
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4
Sets
5
Reps
Barbell
Equipment
10.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Back, Glutes, Hamstrings
➕
Secondary
Core
📋 How To Perform Deadlift
1
Stand with feet hip-width, bar over mid-foot, shins close to the bar.
2
Hinge down and grip the bar just outside your knees, back flat, chest up.
3
Brace your core, drive through your heels, and stand up by extending hips and knees together.
4
Keep the bar close to your body throughout the entire lift.
5
Lower under control by hinging at the hips first, then bending the knees.
💡 Benefits of Deadlift
Trains more total muscle than almost any other lift, including the glutes, hamstrings, back, traps and grip, and teaches you to lift heavy things from the floor safely. It builds full-body strength and is one of the best exercises for overall power.
📈 Sets, Reps & Programming
Do 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest, using a weight that keeps your back flat on every rep. Set up with the bar over the midfoot, brace the core, push the floor away and lock out with the hips, not the lower back.
⚠️ Common Mistakes to Avoid
Rounding the lower back at the start
Starting with the bar too far from the shins
Jerking the bar off the floor instead of building tension
✅ Pro Tips
Pull the slack out of the bar and keep it close to the legs
Push the floor away and finish with the glutes, not by leaning back
🛡️ Safety Notes
A neutral spine under load is critical. Start light, learn the hinge, and avoid maximal pulls until your technique is solid.
🔁 Progressions & Regressions
Make it harderpause deadlifts or deficit deadlifts.
Make it easierRomanian deadlift or rack pull from knee height.
