hinge
Conventional Deadlift
hamstrings · glutes · back · core · forearms
barbell · advanced
How to do it
- 1Stand with the bar over mid-foot and hinge down to grip it.
- 2Take the slack out, then stand up by pushing the floor away.
What to think about
- Chest up and lats tight before you pull.
- The bar stays against your legs the whole way.
What usually goes wrong
- Letting the hips shoot up first.
- Rounding the lower back under load.
Worth knowing
- This is the lift where form matters most. Build up slowly and stop the set when your back position changes.
Watch it
Instead of this
Single-Leg Romanian DeadliftThe same movement, a step easier while you build the pattern.Barbell Hip ThrustThe same movement, a step easier while you build the pattern.Dumbbell Romanian DeadliftThe same movement, a step easier while you build the pattern.Glute BridgeThe same movement, a step easier while you build the pattern.
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Weight training carries a low injury rate compared with most field and contact sports.
- Holding your breath through a heavy rep raises blood pressure sharply, which matters most for people carrying cardiovascular risk.
- Free weights carried over the head or trunk need a spotter or a catch mechanism, and equipment needs checking before it is loaded.
- A rounding lower back under load has not been shown to cause back pain, so RORR treats it as a sign the set is finished rather than as a warning about injury.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.