Conventional Deadlift
How to do it
Starting position
- Stand in front of the barbell with your feet shoulder-width apart.
- Set your feet hip-width apart, bend your knees, and grip the barbell.
- Grip slightly wider than shoulder-width with both hands.
- Look forward and keep your spine in a straight line.
Movement
- Press firmly into the floor with your entire foot.
- Extend your knees and hips simultaneously to stand upright.
- Drive your hips forward and stand tall.
- Keeping your back flat, push your hips back, bend your knees, and slowly lower the barbell to the floor.
Breathing
Inhale right before lifting the barbell and exhale at the top.
Trainer tips
- Start with the bar against your shins
- Keep your lower back neutral and open your chest
- Stand up as if pushing the floor away
- Squeeze your glutes at lockout
- Pull with your arms straight
Cautions
- Forcing heavy weights can cause joint injuries, so start with lighter weight.
- Rounding the lower back
- Letting the bar move away from the body
- Shooting the hips up first
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Glutes Hamstrings |
|---|---|
| Secondary muscles | Lower back · Traps · Quads · Forearms |
| Equipment |  Barbell |
| Movement pattern | Hinge |
| Rep range | 5–8 reps |
21 similar exercises
Representative exercise: Conventional Deadlift
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- Barbell Hook Grip Deadlift
- Barbell Deadlift (Side POV)
- Barbell Mixed Grip Deadlift
- Barbell Deadlift from Blocks
- Barbell Deadlift (Front POV)
- Barbell Frog Stance Deadlift
- Barbell Band Assisted Deadlift
- Barbell Staggered Stance Deadlift
- Kettlebell Staggered Stance Deadlift
- Stick Deadlift
- Trap Bar Deadlift
- Barbell One Arm Side Deadlift
- Axle Deadlift
- StrongMan Deadlift
- Barbell Clean Deadlift
- Barbell Reeves Deadlift
- Barbell Snatch Deadlift
- Barbell Snatch Grip Deadlift
- Trap Bar Deadlift from Deficit
- Trap Bar Deadlift from Deficit (Demo 2)
Exercise GuideDoes your back round?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 5 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 74 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 5–8 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell DeadliftEasierDumbbell Hip ThrustEasierBarbell Kneeling SquatHarderBarbell Deadlift from DeficitHarderBarbell Hip ThrustSimilar exerciseKettlebell SwingSimilar exerciseResistance Band Glute BridgeSame muscle · different equipmentCable Pull ThroughSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.