Conventional Deadlift
Quick Information
Category
Strength
Difficulty
Intermediate
Equipment
Barbell, Plates
Primary muscle group
Gluteus Maximus, Hamstrings, Erector Spinae
Secondary muscle groups
Quadriceps, Lats, Trapezius, Forearms
Movement pattern
Bilateral Hip Hinge
Training goal
Maximal Strength
Sport
General, Powerlifting, Athletic Performance
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Hip hinge with a dowel, then Romanian deadlift, then block or rack pull, then deadlift from the floor.
Regressions
Elevated (block) deadlift, trap bar deadlift, or a kettlebell deadlift with a shorter range.
When to Use It
When to use
As the first heavy lift of a session, on a day with enough recovery either side of it.
When not to use
When the athlete cannot hold a neutral spine at the start position, or in the days immediately before a competition.
Programming
3 to 5 sets of 1 to 5 repetitions at 80 to 90 percent, with 3 to 5 minutes of rest between sets.
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