Conventional Deadlift


  1. Stand with your feet hip-width apart and the barbell over the middle of your feet.
  2. Bend at the hips and knees to lower your body and grab the bar just outside your legs.
  3. Engage your back muscles by pulling your shoulder blades down and back.
  4. Straighten your spine and bring your shoulders slightly in front of the bar.
  5. Take a deep breath, then push through your heels to lift the bar while opening up your hips and knees.
  6. Keep the bar close to your body and slide it up your shins and thighs.
  7. Stand up straight with your chest out at the top of the lift.
  8. Lower the bar back to the ground by bending at the hips then the knees, while keeping your back straight and the bar close to your body.


Also known as:Barbell Conventional Deadlift
Typical discipline:Powerlifting
Primary body segment:Lower




Primary:Iliocostalis, Longissimus, Spinalis, Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Adductor Magnus
Secondary:Trapezius Upper, Trapezius Lower, Rhomboid Major, Rhomboid Minor, Latissimus Dorsi, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Palmaris Longus, Gastrocnemius, Soleus, Quadratus Lumborum, Transversus Abdominis, Oblique External, Oblique Internal

Bodyweight percentage lifted