How to: Conventional Deadlift
Primary Muscles Used:Upper Legs, Glutes, Hamstrings
- Holding a barbell with both hands with an overhand grip (palms facing towards your body) in front of your legs, plant both feet on the floor hip-width apart. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.
- Inhale. Bending from the hips only, allow the barbell to run along the length of your thighs. Once the bar reaches your knees, bend your knees and allow the bar to run halfway down the length of your shins. Ensure that you maintain a proud chest and that your head is an extension of your spine. You should feel tension in your hamstrings (back of your legs).
- As you reach halfway down your shins, exhale. Push through your heels and, using your glutes and hamstrings, extend your knees and hips to return to the starting position. Ensure that the barbell remain in contact with your legs. Repeat for the specified number of repetitions.
Alternative Exercises for Olympic Barbell
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.