AdvancedCompoundGym

Conventional Deadlifts: Lift the Bar, Leave the Ego

A full deadlift starts from the floor and finishes with the hips and knees locked together. It is a whole-body strength lift with a large glute and hamstring demand.

Conventional deadlift side view: start, lift, and finish with barbell — Conventional Deadlift movement illustrations

The prescription

Sets: 3–5 sets
Reps: 3–6 reps
Rest: 3 min
Time: About 18 min

Equipment. Barbell

Muscles. gluteus maximus, hamstrings. Also erectors, quadriceps, core

Starting position

The bar starts over the mid-foot. Feet are about hip width.
Hinge down and grip the bar just outside the legs.
Set a long spine, pull the slack out of the bar, and brace.

How to move

Push the floor away while the bar stays against the legs.
As the bar passes the knees, drive the hips forward to meet it.
Stand tall. Do not lean back at lockout.
Lower the bar by hinging first, then bend the knees once the bar passes them.

Common mistakes

Jerking the bar off the floor with a rounded back.
Letting the bar drift forward so the lower back has to chase it.
Hyperextending the spine at the top.

Variations

Sumo deadlift
Romanian deadlift
Block pull

Progressions

Add small plates.
Keep the same load and make every rep identical.

Regressions

Romanian deadlift
Trap-bar deadlift if you have one
Dumbbell Romanian deadlift

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
Do not max out alone in a gym that has no room to drop a failed lift safely.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

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