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barbell hinge Activity intensity • High
✓ knee safe
✓ shoulder safe
✓ wrist safe
Conventional Barbell Deadlift
Primary Muscles: hamstrings, glutes, erector spinae
Secondary Stabilisers: quadriceps, lats, traps, forearms, core
DEFAULT REP RANGE
3-6 reps
INTERVAL REST TARGET
180s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Stand with the bar directly over your mid-foot (about 2 to 3 cm from your shins).
- Grip the bar just outside your legs, bring shins to the bar, and pull the slack out first.
- Engage your lats ('protect your armpits') and push the floor away with your legs.
- Lock out by standing tall and squeezing your glutes without leaning back at the lumbar spine.