Conventional Deadlift

The conventional deadlift is a hip-hinge movement lifting a barbell from the floor to a standing lockout with a hip-width stance and hands outside the knees. It is one of the three powerlifting competition lifts.

Execution

1. Stand with mid-foot under the bar, hip-width stance
2. Hinge to grip the bar just outside the knees, shins to the bar
3. Set a flat back, brace, and take the slack out of the bar
4. Drive the floor away, keeping the bar against the legs
5. Lock out by extending the hips, then lower under control

Common Faults

• Rounding the lower back — high injury risk; set and keep a neutral spine
• Bar drifting forward — increases the moment arm and stresses the back
• Hips shooting up early — turns the pull into a stiff-legged lift

Variations

Variation	Key difference	Best for
Sumo	Wide stance, hands inside knees	Shorter range, upright torso
Deficit	Standing on a platform	Off-the-floor strength
Romanian	Top-down, minimal knee bend	Hamstring hypertrophy

For system-specific training applications, see each system's lens entry.