Conventional Deadlift
How to do it
- Stand with your shins almost touching the bar, feet hip-width.
- Hinge down and grip just outside your knees. Drop your hips until your shoulders are just over the bar.
- Take the slack out of the bar, brace hard, then push the floor away.
- Keep the bar dragging up your legs. Lock out by squeezing your glutes - do not lean back.
- 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.
- Lower back / erectors 85%
- Hamstrings 70%
- Glutes 70%
- Forearms 45%
- Quads 40%
- Mid-back / traps 30%
- Adductors (inner thigh) 20%
- Abs 15%
- Obliques 10%
Other ways to train this
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Romanian Deadlift
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Dumbbell Stiff-Leg Deadlift
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Good Morning
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Smith Machine RDL
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Cable Pull-Through
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Back Extension
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Kettlebell Swing
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Single-Leg Romanian Deadlift
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Band Good Morning
-
Sumo Deadlift
Photos and form cues from free-exercise-db, released into the public domain.
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