Exercise · hip hinge
Barbell deadlift (conventional)
Barbell deadlift (conventional) is an intermediate hip hinge movement that trains glutes, hamstrings, lower_back, upper_back, done with a barbell. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 4–8 reps, tempo 1-0-2.
The most common mistake is rounding the lower back and jerking the bar off the floor. If a barbell or the movement itself doesn't suit you, Barbell Romanian deadlift or Dumbbell Romanian deadlift or Barbell hip thrust cover the same pattern. It's usually held back for back, hypertension, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Bar over mid-foot, shins touch the bar, grip just outside the legs | बार पैर के बीच के ऊपर, शिन बार से सटे |
| 2 | Chest up, back flat, pull the slack out of the bar before lifting | छाती बाहर, कंधे पीछे, पीठ सीधी रखो, पहले बार को टाइट करो |
| 3 | Push the floor away and stand tall; lower by pushing hips back | ज़मीन को धक्का दो और सीधे खड़े हो, नीचे आते वक़्त कूल्हे पीछे धकेलो |
Equipment & who it fits
Needs a barbell, rated intermediate, held back for back, hypertension, pregnancy issues. Search "conventional deadlift setup" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Barbell deadlift (conventional) work?
- Barbell deadlift (conventional) primarily trains glutes, hamstrings, lower_back, upper_back, using a hip hinge pattern with a barbell.
- What's the most common mistake with Barbell deadlift (conventional)?
- Rounding the lower back and jerking the bar off the floor
- What can I do instead of Barbell deadlift (conventional)?
- The closest substitutes in this database are barbell romanian deadlift, dumbbell romanian deadlift, hip thrust barbell, which train the same pattern with different equipment.