StrengthIntermediatebarbell
Deadlift (Conventional)
The foundational barbell lift where you pick a loaded bar off the floor by hinging at the hips. Builds total-body strength, especially in the posterior chain.
How to do it
- 1Stand with feet hip-width, bar over mid-foot
- 2Hinge and grip the bar just outside your knees
- 3Pull slack out of the bar, brace core, chest up
- 4Drive through the floor, extending hips and knees together
- 5Lock out by standing tall — do not lean back
Common mistakes
- Rounding the lower back during the pull
- Starting with hips too high (stiff-leg position)
- Letting the bar drift away from the body
Muscles worked
hamstringsgluteslower backquadricepscoreforearmslatsupper back
Variations
Easier
Trap bar deadlift
Harder
Deficit deadlift
Used in
Related exercises
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