Barbell Conventional Deadlift


Gym Equipment Needed

Musle Group


Starting Position

Take a big breath into your diaphragm and lift the barbell by thrusting your hip forward and straightening your legs. Squeeze your glutes at the top of the movement and lock out your knees. Slowly hinge your hips back and bend your torso forward. Lower the bar in a controlled manner until it touches the ground and keep the bar over your mid foot the entire time.

Muscles Involved 

  • Hamstrings
  • Quads
  • Glutes
  • Core
  • Upper Back

Tips on doing this exercise
  • Keep the bar in contact with your shins and legs the entire time.
  • When deadlifting the bar up, imagine pressing the floor away from you.
  • When lifting heavier weight, use lifting straps.

Common Mistakes
  • Heels come off the floor.
  • Back rounding.
  • Barbell rolls forward towards your toes.

Recommended Ranges

We recommend using this exercise for strength or hypertrophy purposes.

For hypertrophy aim for 10-15 reps, 3-4 sets

For strength aim for 6-8 reps, 3-4 sets

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