Conventional Deadlift

The technique.

1. 01

   Stand with your mid-foot under the barbell, feet hip-width apart.

2. 02

   Hinge at your hips and bend your knees to grasp the bar with an overhand or mixed grip, hands outside shins.

3. 03

   Lower your hips, flatten your back, and engage your core, taking the slack out of the bar.

4. 04

   Drive through your heels, extending your hips and knees simultaneously to stand up straight.

5. 05

   Lower the bar by reversing the movement, hinging at your hips first, then bending knees.

What goes wrong.

• ×Rounding the lower back, risking severe injury.
• ×Squatting too low, turning it into a squat rather than a hinge.
• ×Lifting with the lower back first, rather than driving with hips and legs.
• ×Not keeping the bar close to your body, increasing leverage arm.
• ×Dropping the weight instead of controlling the eccentric phase.