Hinge · Barbell

Conventional Deadlift

The conventional deadlift lifts a barbell from the floor to standing, feet hip width and hands just outside the legs. It trains the whole posterior chain and grip, and is a key strength test for lifters comfortable with a hinge.

Primary
Hamstrings
Secondary
Glutes, Back, Quads
Starting rep range
5–8 reps
Target effort
2 reps in reserve
Progression
2.5 kg jumps

Muscles worked

Glutes and hamstrings extend the hips, the quads help break the bar from the floor, and the back muscles hold your spine rigid. Traps and forearms work hard to hold onto the bar.

How to set up

  1. Stand with the bar over mid-foot and feet about hip width.
  2. Hinge down and grip the bar just outside your legs.
  3. Bend your knees until your shins touch the bar.
  4. Lift your chest, flatten your back, and pull the slack out of the bar.
  5. Take a big breath and brace your core.

How to do each rep

  1. Push the floor away with your legs while keeping the bar close to your shins.
  2. Once the bar passes your knees, drive your hips forward to stand tall.
  3. Lock out with hips and knees straight; don't lean back.
  4. Lower by pushing hips back first, then bending knees once past them.

Common conventional deadlift mistakes

Bar drifting away from the body

Keep the bar dragging up your shins and thighs the whole way.

Jerking the bar off the floor

Pull the slack out first so the bar leaves the ground smoothly.

Hips rising faster than shoulders

Keep your chest up and push through your legs so hips and shoulders rise together.

Sets, reps, and progression

Surpass starts the conventional deadlift at 5–8 reps with about 2 reps in reserve. As a compound lift it usually belongs early in the session, when you are fresh.

Beginners can add 10 lb per session for a while, then slow to weekly progress with sets of 1-5. Use mixed grip or straps only once grip becomes the limit.

Know what to lift next time

Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.

Track it free in Surpass

Conventional Deadlift alternatives

These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.

Deficit Romanian DeadliftHamstrings · BarbellDumbbell Romanian DeadliftHamstrings · DumbbellsGood MorningHamstrings · BarbellNordic CurlHamstrings · BodyweightRomanian DeadliftHamstrings · BarbellSingle Leg Romanian DeadliftHamstrings · Dumbbells

Programs that use it

Upper/Lower Split (4 Days)4 days a week · beginner3-Day Full Body Workout3 days a week · beginner5-Day Bro Split5 days a week · intermediatePPL + Upper/Lower Hybrid (5 Days)5 days a week · intermediate

Calculators

Deadlift Next Set CalculatorDeadlift Warm-Up CalculatorDeadlift 1RM CalculatorDeadlift Strength Level CalculatorDeadlift Alternatives

Questions

Is deadlifting bad for your back?

Not when done with good technique and sensible load progression. Keep a neutral spine, brace hard, and avoid grinding through rounded-back reps.

Conventional vs sumo deadlift?

Conventional uses more back and hamstrings; sumo uses a wide stance and more quads and adductors. Body proportions often make one feel better than the other.