Conventional Deadlift
The king of posterior-chain strength — back, glutes and hamstrings together.
- Main muscle
- Back
- Also works
- Glutes, Hamstrings, Core / Abs
- Equipment
- Barbell
- Level
- advanced
How to do it
- 1Stand with mid-foot under the bar, feet hip-width apart.
- 2Hinge down and grip just outside your legs; shins touch the bar.
- 3Brace your core, flatten your back and pull the slack out of the bar.
- 4Push the floor away and stand tall, then lower the bar along your legs.
Coach's tips
- Keep the bar in contact with your legs
- Learn it with a trainer before going heavy
Common mistakes
- • Rounding the lower back
- • Jerking the bar off the floor