Conventional Deadlift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Abs, Adductors, Calves, Forearms, Glutes, Lats, Lower Back, Quads, Traps, Upper Back
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The conventional deadlift is a compound exercise that primarily targets the hamstrings while engaging multiple secondary muscle groups, including the glutes, lower and upper back, lats, traps, quads, calves, abs, adductors, and forearms. This versatile movement is a cornerstone of strength training, requiring a barbell and performed by lifting the weight from the ground to a standing position with proper form. The deadlift enhances overall strength, stability, and coordination by activating nearly every major muscle group, making it highly effective for building muscle and improving functional fitness. Proper technique is crucial to maximize benefits and prevent injury, with emphasis on a straight back, engaged core, and controlled motion throughout the lift.
How to Perform
Position the barbell so it is aligned directly over the middle of your feet, roughly at the level of your shoelaces, and stand with your feet hip-width apart.
Shift your hips back as you hinge forward at the waist, lowering your torso until it is almost parallel to the ground while keeping your back flat.
Reach down and grip the barbell with both hands using a shoulder-width, double overhand grip. Ensure your arms remain straight and relaxed.
Take a deep breath, brace your core, and lightly pull upward on the bar to create tension, simultaneously lowering your hips into position. This helps "pull the slack out of the bar" for a smoother lift.
Engage your lats by imagining you’re squeezing something under your armpits, and make sure your armpits are aligned directly above the barbell. This alignment ensures optimal positioning for the lift.
Drive through your entire foot—heel, midfoot, and toes—while pushing the ground away as you begin the lift. Maintain a neutral spine and keep your chest up as you rise.
Allow the barbell to move in a straight vertical path close to your body as you extend your knees and hips simultaneously. Avoid letting the bar drift away from your shins or thighs.
At the top of the lift, fully lock out your hips and stand tall with your shoulders back but not overextended.
To lower the bar, reverse the movement by hinging at the hips first, pushing them backward, and guiding the barbell back down while keeping it close to your body.
Return the bar to the floor with control, reset your stance and grip, and repeat for the desired number of repetitions.
Tips
Keep the barbell aligned over the midfoot and ensure the crease of your armpits remains directly above the bar. This positioning allows the bar to travel in a straight, vertical path for maximum efficiency.
The deadlift is a hip hinge, not a squat. Avoid setting your hips too low, as this creates a biomechanically inefficient position and reduces your ability to lift heavier weights.
To keep the bar close to your body and maintain a linear bar path, engage your lats by imagining you’re squeezing something under your armpits. Visual cues like "put your shoulder blades in your back pockets" or "performing a straight-arm pulldown" can help.
Ensure your hips are lower than your shoulders at the starting position. The lifter's chest should be visible (e.g., "chest up"), which naturally happens when the lats are properly engaged.
Adjust your neck position based on your individual anatomy:
For those with a tendency toward overextension, keeping the chin tucked can help maintain neutrality.
For lifters with a flexion-dominant upper back, looking slightly upward may encourage better spinal extension.
Aim for vertical shins at the start of the lift, but recognize that shin angle depends on your specific body proportions, including limb and spine length.
Experiment with your toe angle based on your hip structure. Slight inward, outward, or neutral angles may feel more comfortable and allow for better mechanics.
Avoid retracting your shoulder blades, as this reduces arm length and increases the range of motion, making the lift less efficient.
Use a secure grip by wrapping your thumbs around the bar and squeezing it tightly, as if trying to leave an imprint of your fingerprints. Avoid using a false grip to maintain safety and control.
The bar doesn't always need to scrape your shins during a conventional deadlift. Proper armpit alignment ensures the bar moves vertically while the knees naturally extend and the shins clear the path.
Distribute your weight evenly across your entire foot—heel, big toe, and little toe. Avoid relying solely on your heels, as this can limit quad engagement and slow the lift off the floor.
Keep your elbows locked out during the lift. While you don’t need to flex your triceps actively, ensure the elbows stay straight to prevent the risk of a bicep injury under heavy loads.
For beginners, pulling the slack out of the bar before lifting is crucial for generating tension and stability. Experienced lifters may naturally achieve this without overemphasizing the cue.
For single reps, dropping the bar from the lockout position may be appropriate if allowed, as it reduces strain on the spinal erectors. For multiple reps, lower the bar with control but avoid overfatiguing your lower back.
Maintain proper knee alignment over the feet. Placing your feet too wide can lead to knee valgus or force you to widen your grip, increasing the range of motion and making the lift less efficient.
Address weak points in the lift with targeted accessory work:
For lockout weaknesses, incorporate rack pulls, Romanian deadlifts, or pulls against bands/chains.
For difficulties off the floor, use paused deadlifts, deficit deadlifts, and exercises to strengthen the upper back and glutes.
How Not to Perform
Avoid Rounding Your Back
Do not let your back round during the lift. This puts excessive stress on your spine and increases the risk of injury. Keep your spine neutral and core braced throughout the movement.
Don’t Let the Bar Drift Away From Your Body
Allowing the barbell to move away from your body creates unnecessary strain on your lower back and reduces efficiency. Keep the bar close to your legs at all times, letting it glide along your shins and thighs.
Do Not Set Your Hips Too Low
Setting your hips too low turns the movement into more of a squat than a hinge, which diminishes hamstring activation and limits the weight you can lift. Position your hips higher, ensuring they’re lower than your shoulders but not excessively low.
Avoid Overextending at the Lockout
Do not lean back or hyperextend your spine at the top of the lift. This can stress your lower back and waste energy. Instead, stand tall with your shoulders stacked over your hips.
Do Not Pull With Your Arms
Using your arms to lift the bar instead of your lower body and back muscles can strain your biceps and shoulders. Your arms should remain straight and relaxed, serving only as hooks to hold the bar.
Don’t Overly Rely on Momentum
Jerking the bar off the ground or using momentum can compromise your form and increase injury risk. Focus on controlled, smooth movements, generating power from your legs and hips.
Avoid Keeping Your Weight Solely on Your Heels
Shifting all your weight onto your heels reduces quad activation and can make the lift harder to initiate. Distribute your weight evenly across your entire foot for maximum power and stability.
Do Not Retract Your Shoulder Blades
Pulling your shoulder blades together shortens your arm length and increases the range of motion, making the lift less efficient. Instead, focus on engaging your lats to stabilize the bar path.
Avoid Letting Your Knees Collapse Inward (Valgus)
Allowing your knees to cave inward during the lift can strain your joints and reduce power. Keep your knees aligned with your toes throughout the movement.
Don’t Use a False Grip
Lifting without wrapping your thumbs around the bar can reduce grip security and increase the risk of the bar slipping. Always use a full grip and squeeze the bar tightly.
Do Not Rush the Setup
Skipping a proper setup can lead to poor positioning and inefficient lifting. Take your time to align the bar, set your stance, engage your core, and pull the slack out of the bar before starting the lift.
Avoid Neglecting Core Engagement
Failing to brace your core adequately makes your spine vulnerable to excessive strain. Inhale deeply, brace your abdominal muscles, and maintain tension throughout the lift.
Don’t Overlook Individual Adjustments
Using a stance, toe angle, or neck position that doesn’t suit your anatomy can lead to discomfort or inefficiency. Experiment with minor adjustments to find what works best for your body mechanics.
Do Not Overload the Barbell
Lifting too heavy before mastering proper form increases the risk of injury. Prioritize technique and gradually increase the weight as your strength and form improve.
Avoid Dropping the Bar Without Control
Slamming the bar down carelessly after a lift can cause injury or damage equipment. Lower the bar with control to prevent unnecessary strain on your lower back and maintain safety.
Do Not Lock Your Knees Early
Straightening your knees before your hips extend shifts the load onto your lower back. Focus on extending the hips and knees simultaneously to maintain proper mechanics.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
