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Conventional Deadlift


Conventional Deadlift
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abs, Adductors, Calves, Forearms, Glutes, Hamstrings, Lats, Lower Back, Middle Back, Quads, Traps, Upper Back

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Hamstrings

Conventional Deadlift Overview

This is a highly popular exercise that is known to build overall body strength. You pick up dead weight off of the ground and lift it up till your hip level. It promotes muscle growth in the entire posterior chain which are the muscles on the back of your body.

It is one of the three powerlifting exercises; squats, bench presses, and deadlifts. The exercise primarily works on your hamstrings and indirectly targets abs adductors, calves, glutes, lats, forearms, lower back, middle back, upper back, quads, and traps.

The exercise requires you to be adequately skilled in order to pull this off with utmost ease. It should be a staple exercise to be included in every workout program, irrespective of the fitness goals. Some of its popular variations include:

How to Do It

  1. Assume a hip-width stance and place the bar above your shoelaces.
  2. Hinge forward and push your hips back so that your torso gets parallel to the floor. 
  3. Pick up the bar with a double overhand grip and pull it slightly. Make sure your armpits are positioned above the bar and are squeezed.
  4. As you drop your hips, pull up the bar.
  5. Ensure that you’ve pulled the bar up in a straight line as you pick the bar up.
  6. Make sure to keep your weight divided in the whole foot equally. 
  7. Once your hips are locked out, reverse your movement to go back to the starting position. 
  8. Repeat for the desired number of reps. 

Deadlift Tips

  1. You have to make sure that the crease of your armpit lies over the bar and midfoot. 
  2. It is important to note that a deadlift is not a squat, it is a hinge. Lowering yourself in a squat position will be severely disadvantageous for you. 
  3. Squeeze your lats to prevent the bar from drifting away from your body.
  4. Experiment with your neck to check if you find it better in a neutral position or while looking straight ahead. Pick one that renders comfort. 
  5. Angle your toes at your convenience. Experiment with different positions to check which suits you better.
  6. Drive through your whole foot when pulling the weight up. 
  7. Do not flex your triceps and keep your elbows locked out. 
  8. If you want to perform multiple repetitions of the exercise, pick a weight that is under your control and doesn’t overly fatigue you.
  9. Keep your knees positioned over your feet.

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