Advanced
🏋️ Barbell
Conventional Deadlift
aka Barbell Deadlift
🎯 Target & Synergists
Primary: Posterior Chain
Synergist: Glutes
Synergist: Hamstrings
Synergist: Lower Back
Synergist: Traps
📋 How to Perform
1
Stand with feet hip-width, bar over mid-foot
2
Hinge and grip bar just outside legs
3
Brace core, lift chest, set back
4
Drive through heels, extend hips and knees
5
Lock out at top, reverse to start
⚠️ Common Mistakes to Avoid
✕
Rounding the back
✕
Jerking the weight up
✕
Hips shooting up first
✕
Bar drifting away from legs
🔄 Alternative Exercises
Can't do Conventional Deadlift? Try these instead.
📊 Quick Facts
Equipment Barbell
Difficulty Advanced
Main Target Posterior Chain
Synergists Glutes, Hamstrings, Lower Back, Traps