Conventional

barbell deadlift

This deadlift increases total-body strength and develops lower-body power. It is also entirely functional, meaning the movement trains you for real-life applications that involve lifting heavy objects off the ground.

Exercise Profile

Equipment

Barbell

Primary muscle groups

glutes, hamstrings

Secondary muscle groups

Core, back

Caution

To protect your lower back, keep your core engaged throughout the exercise.

1 Place your feet under the bar, shoulder-width apart, so the bar grazes your shins. Grip the barbell so your forearms touch the outsides of your thighs. Hinge forwards at the hips and push your glutes back. Align your shoulders over the bar and retract your shoulder blades to activate your back. Inhale.

2 Exhale, push through your heels, and use your glutes and hamstrings to stand up. Keep the barbell close to your body and stack your shoulders directly over your hips.

3 Push your hips back. Bend your knees to return the barbell to the floor, keeping your shoulders over the bar the entire time. That is one rep. Repeat for the number of reps given in your workout.

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Easier variation

Kettlebell deadlift

Perform the exercise as described, but with a kettlebell. Place the weight between your ankles and hold the handle firmly with both hands.