Deadlift
Conventional Deadlift · Barbell Deadlift
BarbellPlate Free weights
The conventional deadlift is the foundational hip-hinge pull, training the entire posterior chain by lifting a loaded barbell from the floor to a standing lockout. Set the bar over mid-foot, brace the lats and trunk, then drive through the floor while keeping a neutral spine. Knees and hips should extend together so the bar travels in a straight vertical line.
SecondaryQuadratus LumborumLatissimus DorsiTrapeziusVastus LateralisVastus MedialisAdductor MagnusFlexor Digitorum Profundus
GroupsPosterior ChainHamstringsGlutesBackSpinal ErectorsForearmsHinge
- Mechanic
- Compound
- Load type
- Weighted
- Utility
- Basic
7 variations
- Deficit Deadlift Barbell, Plate
- Rack Pull Barbell, Plate
- Romanian Deadlift Barbell, Plate
- Single-Leg Deadlift Dumbbell, Kettlebell, Bodyweight
- Stiff-Leg Deadlift Barbell, Plate
- Sumo Deadlift Barbell, Plate
- Trap-Bar Deadlift Trap bar, Plate