Barbell Conventional Deadlift

Equipment

Gym Equipment Needed

Muscle Group

Legs

Setup

Use a standard Olympic barbell on a flat, non-slip surface. Load the plates evenly and use collars. If available, use bumper plates or start from the correct height (bar roughly mid-shin when standing close). Wear flat, stable shoes (or deadlift slippers) for better force transfer. Chalk and straps are optional depending on grip strength goals.

Starting Position

Stand with feet about hip-width apart, toes slightly turned out. Position the bar over the mid-foot (roughly over your shoelaces). Bend at the hips and knees to grip the bar just outside your legs with a double overhand, mixed, or hook grip. Bring your shins to the bar lightly. Set your hips so your shoulders are slightly in front of the bar, chest up, and spine neutral. Pull the slack out of the bar by engaging your lats (think “squeeze oranges in your armpits”) and bracing your core. Keep your eyes slightly forward/down and your neck neutral.

Execution

Take a deep breath, brace hard, and begin the pull by pushing the floor away with your feet while keeping the bar close to your body. The bar should travel in a straight line up your shins and thighs. Maintain a neutral spine and steady torso angle until the bar passes your knees. Once past the knees, drive your hips forward and stand tall, locking out with glutes tight—without leaning back. Pause briefly at the top with full-body tension, then lower the bar under control by hinging at the hips first, guiding the bar down your thighs, then bending the knees once the bar passes them to return the bar to the floor. Reset and repeat each rep with the same setup and brace.

Tips on doing this exercise

Strength focus: 3–6 sets of 1–5 reps (heavy, perfect technique)

Hypertrophy focus: 3–5 sets of 5–8 reps (moderate-heavy, controlled)

Technique/volume work: 2–4 sets of 6–10 reps (lighter, crisp reps)
Rest 2–4 minutes for heavy strength sets; 90–150 seconds for moderate sets.

‍

Common Mistakes

Rounding the low back or losing a neutral spine during the pull

Letting the bar drift away from the body (increases stress and reduces power)

Jerking the bar off the floor without taking the slack out first

Hips shooting up too fast, turning it into a stiff-leg pull

Locking out by leaning back excessively instead of squeezing glutes to finish

Inconsistent setup distance from the bar (bar not over mid-foot)

‍

Recommended Ranges

For strength development, aim for 4-6 repetitions per set, performing 3-5 sets with challenging weights.
For muscle hypertrophy (growth), target 8-12 repetitions per set, performing 3-4 sets with moderate weights.
Consult with our trainers to customize your workout program and ensure optimal progression.

‍