Exercise · Form & cues
Conventional Deadlift — form guide
Posterior Chain (Hamstrings · Glutes · Erectors · Traps · Lats · Forearms). Equipment: Barbell. Difficulty: Advanced.
TEMPO
2-0-1-1
The deadlift is a push, not a pull. Push the floor away with your legs — the bar comes up as a side effect.
Cues
- Bar over mid-foot at start
- Hips higher than knees, lower than shoulders
- Lats engaged — 'protect armpits'
- Push floor away, hips and chest rise together
- Lock out by squeezing glutes — no hyperextension
Common mistakes
- Hips shooting up first → squat-morning hybrid
- Bar drifting away from shins
- Rounded lower back under load
- Hyperextending at lockout
Injury notes
If lower back is fragile, switch to trap bar deadlift or RDL.
Progression
Add 5kg when 5 clean reps hit. Slow progression after intermediate.