ProgreviaConventional deadlift
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How to do it
The king of compounds. Bar over mid-foot against the shins, neutral spine and shoulders just ahead of the bar. Push the floor away and extend hips and knees together, keeping the bar close to the body.
Muscles worked
Mainly espalda. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Hip hinge
- Minimum level
- Intermediate
- Technical demand
- Needs coaching
- Fatigue it generates
- Very high (2.2 out of 2.2)
- Risk if technique breaks down
- Medium
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Pulling with the arms instead of starting the movement by retracting the shoulder blades and driving the elbows back.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Conventional deadlift compares with other back exercises
The catalogue has 18 exercises with back as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Conventional deadlift is number 18.
With that fatigue it is best placed early in the session, while you are fresh, without stacking equally demanding exercises for the same group after it.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Single-arm dumbbell row | dumbbells | High (1.2 out of 2.2) | Basic |
| Hammer Strength machine row | machine | High (1.2 out of 2.2) | Basic |
| Meadow row | barbell | High (1.4 out of 2.2) | Needs coaching |
| Pull-ups | bodyweight | High (1.5 out of 2.2) | Needs coaching |
| T-bar row | barbell | High (1.6 out of 2.2) | Needs coaching |
| Weighted pull-ups | bodyweight | Very high (1.7 out of 2.2) | Advanced |
| Barbell row | barbell | Very high (1.9 out of 2.2) | Needs coaching |
| Conventional deadlift | barbell | Very high (2.2 out of 2.2) | Needs coaching |
Alternative exercises
More Hip hinge exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Conventional deadlift based on your level, goal and available days.
Build your Back workout
Generate a full routine with the emphasis on Back and Conventional deadlift among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Conventional deadlift work?
Conventional deadlift mainly works the espalda muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Conventional deadlift should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for espalda to your level (about 10–20 sets per muscle per week).
Is Conventional deadlift good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow espalda.
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