How to do it
- Set your mid-foot under the bar with a shoulder-width stance and grip just outside your legs.
- Drop the hips, lift the chest, pull the slack out of the bar and push the floor away.
- Lock out by squeezing the glutes, then hinge the bar back down to the floor.
Cues that matter
- The bar stays in contact with your legs from start to finish.
- Think of it as a leg press with a bar in your hands.
Common mistakes
- Jerking the bar off the floor with a rounded back.
- Leaning back and hyperextending at the top.
Muscles worked
Primary
- Full Body
- Posterior chain
Also works
- Glutes
- Hamstrings
- Lower back
- Traps
- Forearms
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Conventional Deadlift in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the full body with different equipment — for a day the barbell is taken, or a gym that does not have one.