Conventional Deadlift
Hip-hinge pull from the floor; one of the heaviest compound lifts.
Primary muscle: hamstringspullDifficulty: 4/5AI form-check supported
Secondary muscles
- glutes
- back
- core
- traps
Form cues
- ✓Bar over mid-foot
- ✓Shoulders just over the bar
- ✓Lats engaged, neutral spine
- ✓Push the floor away, then stand tall
Common mistakes
- ×Bar drifting away from shins
- ×Hips shooting up first
- ×Rounded lower back under load
Contraindications
Skip or modify this move if you have:
- back pain
- herniated disc