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Exercise handout — move better, feel better.
Barbell Deadlift (Conventional)
Foundation barbell hip hinge for total posterior chain strength development.
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
barbell
Gym
- barbell (No safe home substitute has been reviewed yet.)
No equipment? Try: Trap bar
Dosage
5
Sets
5
Reps / Time
180 sec
Rest
controlled
Tempo
Step-by-Step Guide
Set up
- Stand with feet hip-width, bar over mid-foot
- Hinge and grip bar just outside knees
- Flatten back, chest up, shoulders over bar
Step 1 of 4
Take slack out of bar, brace core
Step 2 of 4
Push floor away with legs while pulling bar
Step 3 of 4
Keep bar close to body throughout
Step 4 of 4
Stand tall, squeeze glutes, lockout hips
Breathing
- Big breath and brace at bottom
- Exhale at top
Form Cues
- Bar stays close to legs
- Push floor away
- Chest up, back flat
- Squeeze glutes at top
Common Mistakes to Avoid
- Rounding the back
- Bar drifting away from body
- Hips shooting up first
- Not locking out fully
Safety Information
Master hip hinge before adding heavy load. Never round back.
Progressions
Increase weight progressively, deficit deadlift
Regressions
Lighter weight, elevated bar (blocks), dumbbell RDL
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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.