Conventional Deadlift.

Make every rep count.

1. 01

   Set the bar over your shoelaces and stand hip-width with feet planted.

2. 02

   Hinge back: push your hips behind you and lean forward until your torso is close to parallel with the floor, keeping a neutral spine.

3. 03

   Grab the bar just outside your legs (about shoulder-width) with a double overhand grip.

4. 04

   Take a big breath in and brace your core. Gently pull up on the bar to take the slack out while your hips drop slightly—think of a smooth “seesaw” into position.

5. 05

   Lock in your lats ("squeeze oranges in your armpits") so your shoulders are tight and your armpits stack over the bar.

6. 06

   Start the lift by driving through the whole foot and pushing the floor away—the bar should stay close to your shins.

7. 07

   Stand tall by extending knees and hips together, keeping the bar traveling in a straight vertical line.

8. 08

   At the top, finish with hips fully extended (no leaning back).

9. 09

   To lower, push hips back first, hinge down, and guide the bar back to the floor under control.

10. 10

    Let the bar settle, reset your brace and position, and repeat for your reps.