Conventional Deadlift
The conventional deadlift is a fundamental compound movement targeting the lower back, glutes, and hamstrings. It is one of the most effective exercises for developing total posterior chain strength and is a cornerstone of strength training programs.
How to do it
- Stand with feet hip-width apart with the barbell over your mid-foot.
- Hinge at the hips and grip the bar just outside your legs with an overhand or mixed grip.
- Engage your core, brace your back flat, and push the floor away to begin the lift.
- Drive your hips forward as the bar passes your knees, finishing in a standing position.
- Pause at the top with hips fully extended.
- Lower the bar back to the floor under control and repeat.
Form cues
- Keep the barbell close to your shins and thighs throughout the lift.
- Brace your core tightly before you start lifting.
- Push the floor away with your legs rather than pulling with your back.
- Keep your spine neutral and avoid rounding your lower back.
Breathing: Inhale and brace your core deeply before lifting, hold your breath through the hardest part of the lift, and exhale steadily as you return the bar to the floor.
Common mistakes
- Rounding the lower back, which places unnecessary stress on the spine and increases injury risk.
- Letting the barbell drift away from your body, which shifts leverage and overloads the lower back.
- Hyperextending the lower back at the top of the lift, which can cause pinching and strain.
Muscles worked
Primary: lower back. Secondary: glutes, hamstrings, traps, forearms.
Suggested sets & reps
Get fitter
3 sets x 8 reps, rest 75 seconds
Lose weight
3 sets x 8-10 reps, rest 60 seconds
Build muscle
4 sets x 6-8 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp or shooting pain in your lower back, ease off and stop the movement immediately.
- If you have persistent back discomfort, check with a qualified professional before adding heavy loads.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my lower back?
You should feel your glutes, hamstrings, and lower back working to stabilize you, but sharp pain or excessive fatigue in the lower back usually means the weight is too heavy or your form has broken down.
How often can I deadlift per week?
For most beginners, deadlifting 1 to 2 times per week is plenty because it is a very demanding compound movement that requires adequate recovery time.
What kind of grip should I use?
A standard double-overhand grip is best to start with. If the bar starts slipping as you get stronger, you can switch to a mixed grip.