What should I feel during Conventional deadlift?

Leg drive starts the pull before hips finish the lift.

What are common mistakes with Conventional deadlift?

Yanking slack out; Bar moving away from shins

How do I progress Conventional deadlift?

Earn load with repeatable setup and no position loss.

What can I do instead of Conventional deadlift?

Trap-bar deadlift, Sumo deadlift, Block pull

Conventional deadlift

Mid-foot under bar, lats locked, push floor away.

family=conventional deadliftpattern=heavy hingeforce=pullmechanic=compoundequipment=free_weight

Muscles

muscle emphasis · training guidance

posterior chainPRIME

glutes68

hamstrings56

traps44

Primary: posterior chain
Supporting: glutes, hamstrings, traps

Mechanics

Pattern: heavy hinge
Equipment: barbell
Geometry: 120° Hinge Angle
Target feel: Leg drive starts the pull before hips finish the lift.
Progression: Earn load with repeatable setup and no position loss.
Regression: Raise the bar if starting position cannot stay braced.

Common errors

Yanking slack out
Bar moving away from shins
UNKNOWN — no additional common error is recorded in the biomechanics dataset.

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

The barbell version lets you move the most absolute load, while your grip and shoulder girdle stabilize the path.

Substitutions

Trap-bar deadlift
Sumo deadlift
Block pull

Rack pull (mid-shin) Same pattern: heavy hinge · Shared equipment: barbell
Arnold press Same equipment category: free_weight
B-stance RDL Shared equipment: barbell
Back squat Shared equipment: barbell
Barbell bench press Shared equipment: barbell

See all 2 posterior chain exercises in the Atlas

Progression ladder

Beginner / regression: Raise the bar if starting position cannot stay braced.
Standard: Conventional deadlift
Advanced / progression: Earn load with repeatable setup and no position loss.

Atlas metrics

Movement pattern: heavy hinge
Primary target: posterior chain
Supporting muscles: glutes, hamstrings, traps
Equipment: barbell
Joint geometry: 120° Hinge Angle
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Joint-profile source set: This exercise maps to the repository's sourced hinge record with none support. The source brief groups ExRx, NSCA, and ACSM material; it does not retain a per-record source split.

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Conventional deadlift?: Mid-foot under bar, lats locked, push floor away.
What should I feel during Conventional deadlift?: Leg drive starts the pull before hips finish the lift.
What are common mistakes with Conventional deadlift?: Yanking slack out; Bar moving away from shins
How do I progress Conventional deadlift?: Earn load with repeatable setup and no position loss.
What can I do instead of Conventional deadlift?: Trap-bar deadlift, Sumo deadlift, Block pull