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strength
Conventional Deadlift
Full posterior chain pull from the floor — raw strength and systemic stress.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Backprimary
100%Legsprimary
100%Armssecondary
45%Coresecondary
45%LegsBackCoreArms
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Bar over mid-foot, hinge and grip just outside legs.
02
Position 2
Shins to bar, chest up, lats tight, neutral spine.
03
Position 3
Push the floor away; bar travels in a straight vertical path.
04
Position 4
Lock out hips and knees together; reverse with control.
Coach cues
- · Do not yank — take the slack out of the bar first.
- · Keep the bar close the entire time.