Conventional Deadlift
Deadlift, Barbell Deadlift
Posterior Chain
Hinge
Compound
Advanced
Set it up
Set the bar over your midfoot, about an inch from your shins.
Take a shoulder-width grip, then drop your hips until your shins touch the bar.
Lift your chest, set your lats, and pull the slack out until the bar clicks against the collars.
Breathe in, brace, and push.
What I say while you lift
Push the floor away instead of pulling the bar up.
Keep the bar dragging up your legs the whole way.
Squeeze your armpits shut to hold the bar close.
Lock out with your glutes, not by leaning back.
What goes wrong
Ripping the bar off the floor before the slack is out.
Hips shooting up first so the bar drifts away from the shins.
Hyperextending at the top and hanging on the low back.
20X1
default tempo
Big breath before the pull, hold it for the whole rep, reset your air with the bar on the floor.
breathing
Before you load it
Reset every rep from a dead stop; bounced reps are where position quietly disappears.
Skip it while a low back injury is still symptomatic, and any time a clinician has restricted heavy bracing.