Being able to pick something off the floor without hurting yourself is a crucial part of everyday life.

Deadlifts have entered the chat

Conventional deadlifts are a full body, compound exercise that works not only your glutes and your hamstrings, but also your back, shoulders, and core.

Deadlifts are complex, but when done properly, they can be incredibly beneficial in strengthening your posterior chain. (They are also fun af and make you feel like a badass).

Before Getting Started

Understand what hinging means.

Hinging is a fundamental movement pattern. In this movement, you bend at the hips while maintaining a flat/neutral spine. The movement occurs at the hips which loads the gluteus maximus and hamstring muscles. If you’re having a difficult time nailing down the hinging pattern, check out this Instagram post here.

https://www.instagram.com/p/CLW_f5Tj2Us/

When doing a conventional deadlift, you’ll want to use bumper plates if possible.

If you are using the smaller iron plates, it’s going to make sticking to the proper range of motion difficult. Additionally, you won’t be pulling from a dead stop on the floor.

If your gym doesn’t have these, try using blocks or plates stacked to get the correct range of motion.

Deadlift in barefoot or flat shoes (basically, shoes without a cushion).

If you don’t feel comfortable barefoot/in your socks or spending money on minimalist shoes, try a more affordable option such as converse. Ideally, you want a flat surface to deadlift from. Not a cushioned running shoe.

How to Barbell Conventional Deadlift

1. Place the Bar over your midfoot
   • Place the bar over your midfoot. This is so you pull the bar in a straight line and don’t rip up your shins.
2. Adjust stance
   • Stand with feet underneath or just past hips distance apart.
3. Grip
   • Grab outside of the shins. Use a pronated grip for most lifts, then switch to alternating if pulling max lifts. If you do alternating grip, make sure to switch it up so you don’t develop any imbalances.
4. Hinge at the hips
   • Remember, the deadlift is a HINGING motion. Push your hips back.
5. Squeeze your lats
   • Squeeze your lats and pull the bit of “slack” out of the barbell, just outside of the shins.
6. Brace
   • Brace your core. Take a deep breath in through the belly, pull the barbell up and push your feet into the floor all while maintaining a neutral spine.
7. Lockout
   • At the top of the movement, squeeze your shoulders and stand up tall. Pause & lower back down, leading with the hips. Reset.

For a complete breakdown of how to do a conventional deadlift with common errors in the lift and more, download my free conventional deadlift guide here.

Whenever you’re learning a new movement or skill, remember to start light, pay attention to your form and above all else, keep practicing.

Happy deadlifting!