Deadlift (Conventional)

Perfect your deadlift form and track reps with real-time form check tools. Learn the correct form of deadlift to minimize back pain and lift heavier safely.

Instructions

• Stand with feet hip-width apart, barbell over mid-foot.
• Hinge at hips to grab the bar just outside your legs.
• Bring shins to the bar and flatten your back.
• Brace core, pull "slack" out of the bar.
• Push the floor away to stand up. Lock out hips at the top.

Common Mistakes

• Rounding the lower back (Cat back)
• Bar drifting away from legs
• Hips rising too fast (Stripper pull)
• Hyperextending at the top

Benefits

• Posterior Chain
• Back Strength
• Grip

Biomechanical Form Guide

Hinge Pattern Mastery: Preventing Lower Back Strain in Deadlifts & RDLs - Learn the mechanics of safe hip hinging in deadlifts and Romanian deadlifts. Protect your lumbar spine and master posterior chain recruitment.

Similar Exercises

• Kickstand Deadlift (B-Stance) - Isolate one glute/hamstring at a time. AI checks your balance and spine alignment.
• 1 ¼ Sumo Deadlift - Add time under tension to your deadlift. Pull up, lower slightly, and pull again.
• Sumo Deadlift - A wide-stance deadlift variation targeting the glutes, adductors, and quads with a more upright torso.
• Sumo Deadlift High Pull - Full body power movement. Generate force from hips to pull weight high.