Conventional Deadlift
The Conventional Deadlift primarily works the Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, with secondary activation of the Adductor Magnus, Semimembranosus, Semitendinosus and stabilizer support from the Rectus Abdominis, Transverse Abdominis, Trapezius (Upper). It is a barbell compound exercise at intermediate difficulty.
The Conventional Deadlift is a intermediate compound exercise performed with barbell, following a hinge movement pattern. It primarily targets the Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, with secondary engagement of the Adductor Magnus, Semimembranosus, Semitendinosus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Barbell deadlift with feet hip-width apart and hands outside legs.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus |
| Secondary | Adductor Magnus, Semimembranosus, Semitendinosus |
Muscles Worked
The Biceps Femoris (Long Head), Erector Spinae, and Gluteus Maximus are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Adductor Magnus, Semimembranosus, and Semitendinosus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Transverse Abdominis, Trapezius (Upper) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Erector Spinae (back)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Semimembranosus (hamstrings)
- Secondary Muscle Semitendinosus (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Stand with feet hip-width apart.
- Grasp barbell with overhand grip, hands shoulder-width apart.
Execution
- Push hips back while maintaining flat back, lowering torso toward floor.
- Drive hips forward to return to upright position.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Gluteus Maximus, Erector Spinae, Biceps Femoris (Long Head).
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus) and can be substituted based on your equipment or variation preferences.
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