Back · Compound

Conventional Deadlift

The fundamental pull from the floor that builds total posterior-chain strength.

MAIN MUSCLE
Erector spinae, Glutes, Hamstrings
ALSO WORKS
Upper back, Trapezius, Forearms, Quads
EQUIPMENT
Barbell
LEVEL
Advanced
REPS
3-6
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand with mid-foot under the bar, feet hip-width apart.

  2. Hinge down and grip the bar just outside the legs, shins touching the bar.

  3. Brace, flatten the back and pull the slack out of the bar.

  4. Push the floor away and stand tall, then lower the bar along the legs.

COMMON MISTAKES

  • Rounding the lower back; keep a neutral spine and brace before each rep.
  • Squatting the weight up; push the hips back and keep shins close to vertical.
  • Letting the weight drift away from the legs; keep it close to the body.

TIPS

  • Push the floor away and finish by squeezing the glutes, not by leaning back.

QUESTIONS

Which muscles does Conventional Deadlift work?

The main muscle is Erector spinae, Glutes, Hamstrings. It also works Upper back, Trapezius, Forearms, Quads.

How many reps should I do?

FORGE suggests 3-6 reps for Conventional Deadlift. The app adjusts sets and reps to your goal and level.

What can I do instead of Conventional Deadlift?

These train the same muscles: Trap Bar Deadlift, Romanian Deadlift, Rack Pull.