How to Do Conventional Deadlift
Start and end of one clean rep of Conventional Deadlift.
Quick facts
| Primary muscle | Back |
|---|---|
| Secondary muscles | Hamstrings, Glutes, Forearms, Core |
| Equipment | Barbell |
| Category | Strength |
How to perform Conventional Deadlift
- Stand with mid-foot under the bar, feet hip-width apart.
- Hinge at the hips and grip the bar just outside your knees.
- Brace your core, drive through the floor, and stand tall.
- Lower the bar by hinging back at the hips under control.
Muscles worked
- Back (primary): pulls the arms down and toward the torso and keeps the spine stable.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Forearms (secondary): controls your grip and keeps the wrist steady under load.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Start each rep by pulling the shoulder blades in first, then drive with the elbows — think of pulling with the elbows, not the hands.
- Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Yanking with the arms and forgetting the back, so the biceps give out before the target muscle does.
- Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Conventional Deadlift work?
Conventional Deadlift mainly works the back, with the hamstrings, glutes, forearms, core helping as secondary movers.
What equipment do I need for Conventional Deadlift?
Conventional Deadlift needs a barbell and plates (plus a rack or bench where the movement calls for one).
How many sets and reps should I do for Conventional Deadlift?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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