Exercise library
Back
Conventional Deadlift
- Primary muscle
- Back
- Also works
- Glutes, Hamstrings
- Equipment
- Barbell
- Movement pattern
- Hinge
- Role in a program
- Anchor lift
How to do it
Stand with mid-foot under the bar, hinge down and grip just outside your legs with a flat back. Drive through the floor and extend your hips and knees to lockout, then return the bar under control keeping it close.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Deficit DeadliftBarbellHinge
- Trap-Bar DeadliftBarbellHinge
- Back ExtensionBodyweightHinge
- Seated Back Extension MachineMachineHinge
- Barbell Bent-Over RowBarbellHorizontal pull
- Barbell PulloverBarbellVertical pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: