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Exercise handout — move better, feel better.
Conventional Deadlift
The classic barbell deadlift. Builds whole-body strength when performed with proper technique. Requires good hip hinge mechanics.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
No equipment needed
No equipment? Try: Trap bar is often easier on back
Dosage
5
Sets
5
Reps / Time
180 sec
Rest
controlled throughout
Tempo
Step-by-Step Guide
Set up
- Bar on floor, over middle of feet
- Feet hip-width apart, toes slightly out
- Bend at hips and knees to grip bar
- Grip just outside legs, arms straight
Step 1 of 7
With mixed or double overhand grip, grip bar
Step 2 of 7
Drop hips until shins touch bar
Step 3 of 7
Flatten back, chest up, engage lats
Step 4 of 7
Take a deep breath and brace hard
Step 5 of 7
Push floor away, keep bar close to legs
Step 6 of 7
Stand tall, lock out hips and knees
Step 7 of 7
Lower by pushing hips back, then bend knees
Breathing
- Big breath and brace before lift
- Exhale at top
Form Cues
- Bar stays close to legs throughout
- Push floor away, don't pull bar up
- Lock out hips at top
- Control the descent
Common Mistakes to Avoid
- Bar drifting away from legs
- Rounding low back
- Hips rising faster than shoulders
- Jerking the weight
Safety Information
Advanced exercise. Master hip hinge and build up slowly. Not for active back pain.
Progressions
Increase weight progressively with good form
Regressions
Do trap bar deadlift, RDL, or from blocks
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.