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Conventional Deadlift

Difficulty: ⭐⭐ Intermediatehinge

Home Setup

Use heavy household items like water jugs, loaded backpacks, or furniture for deadlift pattern practice, focusing on proper hip hinge mechanics before adding significant load

Heavy backpackWater jugsFurniture dollySandbags

💡 Pro tip: Practice the hip hinge pattern with a broomstick along your spine (touching head, upper back, and tailbone) to learn proper neutral spine positioning before loading

Gym Setup

Standard Olympic barbell (20kg/45lbs), calibrated or iron plates, lifting platform or deadlift area with rubber flooring, chalk, lifting belt (optional), lifting straps for assistance work only

Safety: Always use collars to secure plates, ensure adequate space around you, maintain neutral spine throughout the lift, and use a mixed grip or straps only when grip becomes the limiting factor in training (competition allows mixed grip or hook grip only)

💪 Muscles Worked

Erector SpinaeGluteus MaximusHamstringsQuadricepsLatissimus DorsiTrapeziusForearmsCore

⭐ Why This Exercise?

The conventional deadlift is the king of posterior chain development and one of the three powerlifting competition lifts, building total-body strength, grip strength, and mental fortitude. It develops functional strength that translates to real-world activities while allowing for the heaviest loads to be lifted, making it essential for powerlifting competition and overall strength development.

Make It Easier

Regressions for building up strength

1. Rack Pull

barbell + power rack + weight plates

Reduces range of motion by starting from elevated position (knee height), allowing focus on lockout strength and reducing lower back stress

2. Romanian Deadlift

barbell + weight plates

Starts from standing position with eccentric emphasis, teaching proper hip hinge pattern with reduced weight and technical demands

3. Kettlebell Deadlift

kettlebell

Lighter load with easier grip positioning allows mastery of hip hinge mechanics and proper bracing before progressing to barbell

Make It Harder

Progressions for advanced athletes

1. Deficit Deadlift

barbell + weight plates + deficit platform or plates

Standing on 1-4 inch platform increases range of motion, strengthening the bottom position and improving starting strength off the floor

2. Paused Deadlift

barbell + weight plates

Adding 2-3 second pause at knee level or just below eliminates momentum and builds positional strength at sticking points

3. Deadlift with Chains or Bands

barbell + weight plates + chains or resistance bands

Accommodating resistance increases load at lockout, developing explosive power and strengthening the top portion of the lift

↕️ Similar Movements

Sumo Deadlift
Alternative deadlift stance with wider foot position and more upright torso, often used by powerlifters based on individual leverages
Trap Bar Deadlift
Neutral grip variation with more quad involvement, useful for building deadlift strength with reduced spinal loading
Snatch Grip Deadlift
Wider grip increases range of motion and upper back demands, excellent accessory for building positional strength
Good Morning
Isolates the hip hinge pattern with barbell on back, strengthening the posterior chain and reinforcing proper movement mechanics
Barbell Row
Develops the upper back strength and lat engagement crucial for maintaining proper bar path and preventing rounding

Form Checklist

✓Feet hip-width apart, bar over mid-foot, shins nearly vertical at start
✓Grip bar just outside legs, create tension by pulling slack out before initiating lift
✓Chest up, lats engaged (bend the bar around your shins), neutral spine from head to hips
✓Drive through the floor with legs while maintaining back angle until bar passes knees
✓Finish with aggressive hip extension and glute squeeze, shoulders slightly behind bar at lockout
✓Lower under control by pushing hips back first, then bending knees once bar passes them

Common Mistakes

  • •Starting with hips too low (turning it into a squat) or too high (excessive back angle)
  • •Allowing the bar to drift forward away from the body, creating inefficient bar path
  • •Rounding the lower back or over-extending at the top, compromising spinal position
  • •Pulling with arms bent or not engaging lats, losing tightness and power transfer
  • •Hitching or ramping at lockout (illegal in competition), indicating weak lockout strength
  • •Dropping the bar from lockout instead of controlling the eccentric (required in competition)

📈 When to Progress

Progress to heavier loads when you can complete all prescribed sets and reps with proper form, maintaining neutral spine and smooth bar path. For powerlifting, progress to variations when competition deadlift technique is solid and you've identified specific weaknesses (off-floor strength, lockout, speed, etc.). Generally add 5-10lbs per week for beginners, 2.5-5lbs for intermediate lifters, following your periodized program leading to competition.