Legs · Barbell
Conventional Deadlift
Start · bar on the floorBefore your first rep
- Feet hip-width apart, roughly eight inches between them, toes pointing forward or turned very slightly out.
- Stand so the bar sits over the middle of your foot. Looking down, it should roughly cut your shoelaces in half and sit about an inch from your shins.
- Hinge down by pushing your hips back and grip the bar just outside your legs, arms hanging straight and vertical.
- Set your hips higher than your knees but lower than your shoulders, chest lifted and lower back flat, not rounded.
- Pull up gently against the bar to take the slack out of it before you lift. You should hear the plates settle.
The movement
- 1Stand with the bar over your mid-foot, hinge down and grip it just outside your legs.
- 2Take the slack out of the bar, flatten your back, then push the floor away with your legs.
- 3Stand fully upright, then lower the bar by pushing your hips back first.
Watch out for
This is the exercise most worth getting coached on. Any lower-back rounding means stop the set.
0/3
Start here
First time doing this
3 sets·5-6 reps
No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.
Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.
Weight
lb
Reps