Barbell Conventional Deadlift
The Barbell Conventional Deadlift is a compound movement that works the entire body, with an emphasis on the legs, glutes, back, and core. This exercise requires lifting a barbell off the ground by driving through the heels and extending the hips and knees simultaneously. Proper form is essential to prevent injury and maximize efficiency, as this movement can place significant stress on the lower back if performed incorrectly. It is a versatile lift that builds strength, power, and endurance, often used in powerlifting and functional strength training programs.
Starting Position:
- Stand with your feet hip-width apart, with the barbell positioned over your midfoot.
- Bend at the hips and knees, keeping your chest up and your back straight, and grip the barbell just outside your knees with both hands (double overhand or mixed grip).
- Your shins should be close to the bar, and your hips slightly above your knees.
Lifting Phase:
- Engage your core, and drive through your heels while extending your hips and knees at the same time.
- Keep the bar close to your body as you lift, with your shoulders moving back and hips fully extending at the top of the movement.
- Do not round your back; maintain a neutral spine throughout the lift.
Lockout:
- At the top, stand tall with your chest out, shoulders pulled back, and your hips fully extended.
Lowering Phase:
- Reverse the motion by pushing your hips back first, followed by bending the knees.
- Lower the bar in a controlled manner, keeping it close to your body, until it reaches the ground.
Repeat:
- Reset your stance and position after each repetition to ensure proper form is maintained.
Tips:
- Keep the barbell close to your body throughout the lift.
- Engage your core and glutes to protect your lower back.
- Focus on using your legs to generate power rather than pulling with your back.
- Do not allow the barbell to bounce off the ground. Let it come to a full rest.