Back Exercise Guide
Conventional Barbell Deadlift
Target Muscle
Back
Equipment Needed
Barbell & Bumper Plates
Difficulty
Intermediate
Step-by-Step Execution Instructions for Conventional Barbell Deadlift
- 1. Mid-Foot Setup & Stance: Approach the barbell with feet hip-width apart, so the bar cuts directly over your mid-foot (about 1 inch from your shins).
- 2. Grip & Hinge Setup: Hinge at your hips to grip the bar just outside your knees with a double-overhand or mixed grip without pushing the bar forward.
- 3. Pull Slack & Wedge Hips: Pull the slack out of the barbell until you hear a metallic click. Pull your chest up, pull shoulder blades back, and wedge your hips down into position.
- 4. Leg Press Floor & Lockout: Push the floor away with your legs, keeping the bar dragging along your shins and thighs. Lock out by squeezing glutes at the top without hyperextending your lower back.
📹 Video Tutorial & Form Guide
Video demonstration courtesy of CrossFit.
Video demonstration by CrossFitWatch original on YouTube ↗
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
Ready to Train Conventional Barbell Deadlift?
Calculate your estimated 1RM working weights or add this exercise to your custom workout routine.
Found Conventional Barbell Deadlift helpful?
Share your rating & athlete feedback to help the fitness community.
Related Exercises & Targeted Workouts
Anatomical Muscle Hub
Back Muscle Hub Guide
Explore full anatomy, movement mechanics, and targeted exercise list.
Targeted Workout Split
Back Specialization Workout
See how Conventional Barbell Deadlift integrates into a weekly training split.
Alternative Exercise
Meadows Landmine Row
Compare execution form and muscle activation patterns.
EXPLORE RELATED EXERCISES & MUSCLE HUBS: