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Conventional Deadlift
- 1 - Stand with your feet about hip-width apart, with the barbell over the midfoot and close to your shins.
- 2 - Hinge at the hips and bend your knees to grip the bar just outside your legs with a double-overhand, mixed, or hook grip.
- 3 - Set your back neutral, brace your core, pull your shoulders down and back, and keep your chest up with your hips slightly above knee level.
- 4 - Take the slack out of the bar, then drive through your feet while extending your knees and hips together to lift the bar.
- 5 - Keep the bar close to your body as it passes your knees, then finish by standing tall with your hips fully extended without leaning backward.
- 6 - Lower the bar by pushing your hips back first, then bending your knees once the bar passes them, maintaining control and a neutral spine.
- 7 - Reset your brace and position before each repetition, or repeat smoothly if performing touch-and-go reps with proper form.
