Conventional Deadlift
The conventional deadlift is a hip hinge exercise that primarily trains the glutes, hamstrings and erector spinae, with the quads, lats, traps and forearms assisting. Equipment: barbell. Suited to advanced lifters.
- Primary muscles
- Glutes, Hamstrings And Erector Spinae
- Secondary muscles
- quads, lats, traps and forearms
- Muscle group
- back
- Equipment
- barbell
- Movement pattern
- Hip Hinge
- Difficulty
- Advanced
- Also searched as
- deadlift, deadlifts, barbell deadlift
Complete conventional deadlift guides
- Proper formConventional Deadlift: Proper Form, Step by StepDefinitive, safety-first guide to conventional deadlift form: exact setup, execution cues, breathing, tempo, common mistakes and fixes to lift safely and efficiently.
- Muscles workedConventional Deadlift: Muscles Worked and Best AlternativesWhich muscles does the conventional deadlift train, where it fits in a program, and 4 practical alternatives for equipment limits, injuries, or plateaus.
- Sets and repsHow Many Sets and Reps for the Conventional Deadlift?Evidence-aligned set, rep, intensity and frequency ranges for conventional deadlifts by goal (strength, hypertrophy, endurance), week-to-week progression, and clear signals to add weight or reps.
- Common mistakesThe Most Common Conventional Deadlift Mistakes (and How to Fix Them)Learn the 6 most common conventional deadlift mistakes, why they happen, what they cost (lost progress or higher injury risk), and one concrete fix for each.
- At-home alternativesConventional Deadlift Alternatives at Home (Minimal Equipment)Practical at-home substitutes for the conventional deadlift using bodyweight, dumbbells, or bands — what each preserves and loses, programming tips, and when to return to a gym.
Related exercises
Train the same muscles or the same movement pattern.
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