Conventional Deadlift
The classic barbell pull from the floor, building total-body strength through a hip hinge pattern.
Equipment: Barbell
How to do it
- 1Stand with feet hip-width apart, bar over your mid-foot, and grip it just outside your legs.
- 2Push your hips back and bend your knees until your shins touch the bar, keeping your back flat.
- 3Brace your core, then drive through the floor with your legs while keeping the bar close to your body.
- 4Finish by driving your hips forward to stand fully upright.
Common mistakes
- Letting the bar drift away from your shins and thighs during the pull.
- Rounding the lower back instead of maintaining a braced, neutral spine.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Conventional Deadlift safe for beginners?
The Conventional Deadlift is tagged advanced, meaning it generally works best once you already have some legs training experience. If you're new to training, the Romanian Deadlift builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Romanian DeadliftWhat muscles does the Conventional Deadlift work?
The primary mover is your hamstrings. As a legs movement, it also involves your glutes and lower back.
What can I substitute if I don't have a barbell for the Conventional Deadlift?
The Single-Leg Romanian Deadlift trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a barbell available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Single-Leg Romanian DeadliftRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.