Conventional Deadlift

Maximum absolute load; very fatiguing. Watch your weekly dose.

• Compound
• Barbell
• Advanced

How to do it

• Bar against your shins, over your mid foot
• Chest up and lats engaged before you pull
• Push the floor away; do not pull with your lower back
• Hips and shoulders rise together, bar close to your body

Sets, reps and tempo

Ranges: 3–6 reps for strength · 5–8 for hypertrophy · 1–3 RIR

Tempo: Drive up explosively with a neutral back, lower for 2 s keeping the bar close

Common mistakes

• Rounding your lower back (the most dangerous mistake)
• Letting the bar drift away from your body during the pull
• Hyperextending your back and thrusting your hips at the top

Muscles worked

Primary

• Hamstrings
• Glutes
• Back

Secondary

• Erectors / lower back
• Traps
• Forearm

Alternatives

• Romanian Deadlift
• Barbell Row
• Hip Thrust