Conventional Deadlift

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Stand with a shoulder-width stance, push the shins to the bar, and grip it just outside the legs with a double overhand or mixed grip.
• Take a deep breath into the belly, brace the core hard, lift the chest, and pull the slack out of the bar before it leaves the floor.
• Drive the floor away, keep the bar dragging up the shins and thighs, and extend the knees and hips at the same rate to avoid the hips shooting up early.
• Lock out fully at the top by extending hips and knees completely and pulling the shoulders back, then lower the bar under control on the same path.

Common mistakes

• Letting the hips rise faster than the shoulders at the start, converting the lift into a stiff-leg deadlift and placing excessive load on the lower back.
• Allowing the bar to drift away from the body, which increases the moment arm on the spine and reduces efficiency.
• Failing to brace properly before the pull, leaving the lumbar spine in flexion under load.

Frequently asked questions

How wide should my stance be for a conventional deadlift?

Typically shoulder-width or slightly narrower, with toes turned out slightly. The hands grip just outside the legs. Exact stance width varies by individual anatomy.

Should I reset my breath every rep or hold it for a full set?

For heavy sets, use the Valsalva maneuver: inhale, brace, pull, exhale at the top, then re-brace before the next rep. For lighter higher-rep work, a brief reset at the top of each rep is acceptable.

Related exercises