Conventional Deadlift: How-to, Tips & More
The Conventional Deadlift is a intermediate compound exercise for your glutes. You do it with barbell. It is a good fit when your goal is both strength and muscle growth.
Besides the glutes, it also works your hamstrings, lower back and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
Lower back
Secondary
Upper back
Secondary
How to do the Conventional Deadlift
- Stand with your feet hip width and the bar over your midfoot.
- Hinge down and grip the bar just outside your legs.
- Brace, flatten your back and push the floor away to stand up.
- Lower the bar the same way, keeping it close.
Conventional Deadlift tips
- The bar travels in a straight line over your midfoot.
- Do not jerk the bar off the floor.
Sets and reps
Most lifters do well with 3 to 6 reps per set, and 3 to 6 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell
Type
Compound
Conventional Deadlift alternatives
Trap Bar Deadlift
Quads
Sumo Deadlift
Glutes
Romanian Deadlift
Hamstrings
Dumbbell Romanian Deadlift
Hamstrings
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Conventional Deadlift work?
The Conventional Deadlift mainly works your glutes, with help from your hamstrings, lower back and upper back.
How many sets and reps should I do?
A good starting point is 3 to 6 reps per set, and many lifters get the best results between 3 to 6 reps. Use a weight that leaves one or two reps in reserve.
Is the Conventional Deadlift good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Conventional Deadlift?
You need barbell.
Add Conventional Deadlift to your program
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