Exercise · Compound / Full Body
Conventional Deadlift
Hip hinge under maximal load. Nothing builds rear-chain strength like the deadlift. High CNS stimulus — 1–2x/week max.
Primary
Posterior chain: hamstrings
Equipment
Barbell
Category
Compound
Best for
lower body
Muscles worked
Primary: Posterior chain: hamstrings, glutes, back
Stabilizers: Forearms, traps, core
Equipment: Barbell
Technique · set-up to lockout
- Bar over mid-foot — not in front of it
- Hinge at hips, push hips back, grip bar shoulder-width
- Chest up, neutral spine, engage lats (“bend the bar”)
- Stand by driving floor away — hips + shoulders rise together
- Lockout at top: hips under bar, glutes squeezed, no hyperextension
- Control descent: reverse the pattern
Common mistakes
- Rounded lower back → lighter load, video feedback
- Jerking the bar off floor → build slow tension first
- Overextending at top → stop when hips are under bar
- Looking up → neutral neck, gaze floor 3m ahead
Sets × reps protocol
Strength: 2–3 reps × 4 sets at 85–92% 1RM · Hypertrophy: 5–8 reps × 3 sets at 72–80%
Related movements
Form alone isn't a program.
12-Week Custom Program is.
Knowing how to lift is step one. A program that tells you when, how hard, and for how many weeks — is step two.
See 12-Week Custom Program →