Conventional deadlift
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Muscles worked
- High load
- Hamstrings · Hip extension
- Medium load
- Glutes · Maximus
- Low load
- Forearms · Flexors, Lower back, Quads, Traps · Upper, and Upper back · Rhomboids
Primary muscles
Secondary muscles
How to do it
Set up with the bar over mid-foot, shins close, hips higher than the knees, and lats pulled tight so the shoulders sit just over the bar. Take the slack out of the bar, then push the floor away and stand up in one piece, keeping the bar dragging against the legs the whole way. Lock out by squeezing the glutes without leaning back. Reset the brace and position on every rep — a rounded, unbraced back under a heavy bar is the main injury risk here.
Form cues
- Take slack out of the bar before pulling
- Bar stays against the legs
Safety
Talk to a professional before this exercise if you have any of the following:
Lower backHip
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.