How do I do a conventional deadlift?

By Physiotherapist, Paulina Backiel

Step by Step Series : Conventional Deadlift

As per my last blog, we learnt the different types of double legged deadlifts that could be done: conventional, Romanian and stiff-leg deadlifts. Today, I’m going to go through the step-by-step of how to do a conventional/traditional deadlift.

As we recall here is a bit of introduction information from my last blog.

Traditional/Conventional Deadlift (DL)

Starting position: In squat position with weight on ground

Movement: Pulling strength; Bar is pulled up to hips tensing the glutes, then lowered back down to ground in squat position.

Muscles targeted: Mid back, abs, glutes, adductors, quads, hamstrings 

Performance enhancements: Strengthen lower back, full body

**Tip – start with a light weight, practice getting the right form and then increase weight

Step-by-step Breakdown

1. Start by standing hip-width apart with the bar or free weights in front of you on the ground

2. Bring your chest out (I like to say make your chest proud) and sit into your hips, into a partial squat position.

3. Reach down to the bar/weights, hinging at your knees and hips. Make sure your knees are above your ankles and that you’re hinging at your hips, not your lower back.

4. Press into your heels and pull the bar/weight up from the ground as you thrust your hips forward into a standing position. Make sure you are placing the bar as close to your legs as possible, I always tell my patients that it should feel like you are “shaving your legs” with the bar. Just watch out not to hit your knees!

5. Lower the bar back to starting position by putting your weight into your heels as you drop your hips back into a squat position, hinging at the knees and hips.

Now you give it a go!!

Check out the step by step below: