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Conventional Deadlift

GlutesHamstringsBackGripBarbell

Reference video coming soon

Perfect formReference

Check your form

Film 2–3 reps from the side. Max 60 seconds.

MP4 or MOV, up to 60 s and 100 MB. Your video never leaves your phone.

How to film

Angle
side on
Height
Hip height
Distance
3 m away
  • Film from the side so the bar path and back angle are visible
  • Keep the plates from hiding your knees: stand slightly off-centre
  • Whole body in frame at lockout
  • Good light, fitted clothing, nobody else in shot

Key points

Setup

  1. 1Bar over mid-foot, about 3 cm from the shins
  2. 2Hips between knees and shoulders, shoulders just ahead of the bar
  3. 3Lats tight, neutral spine, arms straight

Execution

  1. 1Push the floor away, bar drags up the legs
  2. 2Hips and shoulders rise together off the floor
  3. 3Finish standing tall with glutes, no leaning back
  4. 4Hinge the bar back down the same path

Common faults

  • Hips shooting up

    Legs straighten first and the back does all the work.

  • Rounded back

    Spine flexes under load.

  • Incomplete lockout

    Hips never fully extend at the top.

  • Bar drifting forward

    Bar leaves the legs, increasing the lever on the back.