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Conventional Deadlift

Conventional Deadlift trains 9 of the 18 muscle groups Full Coverage tracks: Lower back / erectors 85%, Hamstrings 70%, Glutes 70%, Forearms 45%, Quads 40%, Mid-back / traps 30%, Adductors (inner thigh) 20%, Abs 15%, Obliques 10%.

Backbone movement Level: Professional Barbell Pull Easy on the kneesEasy on the shoulders

Conventional Deadlift - Start position
Start position
Conventional Deadlift - Finish position
Finish position

How to do it

  1. Stand with your shins almost touching the bar, feet hip-width.
  2. Hinge down and grip just outside your knees. Drop your hips until your shoulders are just over the bar.
  3. Take the slack out of the bar, brace hard, then push the floor away.
  4. Keep the bar dragging up your legs. Lock out by squeezing your glutes - do not lean back.
  5. Lower it under control on the same path. Round your back and you will feel it for a week.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Romanian Deadlift, it loads Quads 40 points higher, Hamstrings 20 points lower, Lower back / erectors 15 points higher. Compared with the Barbell Row, it loads Hamstrings 70 points higher, Glutes 70 points higher, Mid-back / traps 70 points lower.

Other ways to train this

Other exercises for the Lower back / erectors

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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