Legs · Compound Exercise
Conventional Deadlift
The Conventional Deadlift is a compound exercise that primarily trains the Hamstrings, with help from the Glutes and Back and Core. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Barbell
Advanced
Muscles worked
Hamstrings — primary
Glutes — assist
Back — assist
Core — assist
How to perform the Conventional Deadlift
1
Set up
Bar over midfoot, shins almost touching the bar.
2
Execute
Brace hard, neutral spine — pull the slack out before lifting.
3
Form check
Push the floor away, lock out hips and knees together.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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