KEY TARGETS
- Primary MuscleBack
- EquipmentBarbell
AVOID MISTAKES
- • Rapid descent without control
- • Improper bracing / lost tension
- • Inconsistent range of motion
Setup
Stand with feet hip-width, bar over midfoot. Bend and grip bar outside knees. Drop hips until shins touch bar.
Chest up, back flat, shoulders over bar.
Execution
Take deep breath, brace hard. Push floor away while keeping bar close. Once bar passes knees, drive hips forward.
Stand tall, squeeze glutes. Lower with control.
Key Cues
Bar stays close to body throughout
Push through midfoot
Back stays neutral—no rounding
Lockout with hips, not by leaning back
Arms are straight hooks—no pulling with arms
Common Mistakes
Back rounding (lumbar flexion)
Hips rising faster than shoulders
Bar drifting away from body
Hyperextending at lockout
Jerking the bar off floor
READY TO LIFT?
Add the Conventional Deadlift to your next training cycle. The next week can change from what you logged.
Start Free Cycle