Conventional Deadlift: Proper Form, Step by Step

The conventional deadlift proper form is: bar over mid-foot, feet roughly hip-width, back flat, chest up, lats braced, hinge at the hips to drive the bar vertically and finish by standing tall without hyperextending. Follow the step-by-step setup and execution below to lift safely and efficiently.

How do I set up for the conventional deadlift?

1. Bar and foot placement

   • Place the barbell over your mid-foot so it’s about 2–5 cm (1–2 in) from your shins at the start.
   • Stand with feet hip-width apart (about 30–45 cm / 12–18 in) with toes pointing slightly out if that feels natural.

2. Grip and hand placement

   • Grip the bar just outside your knees. Use a double overhand grip for most work; switch to mixed or hook grip for maximal loads.

3. Hip and shoulder position

   • Hips: set them so your shins touch the bar and you can keep a neutral spine — typically your hips will be above knee height but below the level of your shoulders.
   • Shoulders: position them slightly in front of the bar so your arms are vertical when the lift begins.

4. Back and upper body setup

   • Chest up, lats packed (imagine squeezing your armpits around the bar), and scapula slightly retracted.
   • Neck neutral: gaze 2–4 m (6–12 ft) ahead or slightly down to keep alignment.

5. Breathing and bracing

   • Take a deep diaphragmatic inhale and brace your core like you’re about to be punched in the gut.
   • Hold that brace through the first phase of the lift (Valsalva) for heavy sets; exhale at the top or during the descent. If you have cardiovascular concerns, consult a professional before using prolonged breath holds.

How do I execute the lift?

1. The first pull (floor to knees)

   • Drive through the heels and mid-foot. Push the floor away rather than thinking of pulling the bar.
   • Keep the bar close — brush the shins — and maintain a flat back.
   • The hips and shoulders should rise at the same rate; avoid shooting the hips up early.

2. The second pull (knees to lockout)

   • When the bar passes the knees, thrust the hips forward and squeeze the glutes to lock out.
   • Do not hyperextend the lower back at the top; stand tall with ribs down and glutes contracted.

3. Lowering the bar (descent)

   • Reverse the movement: hinge at the hips first, then bend the knees once the bar passes them.
   • Control the descent for 2–3 seconds if lowering under control, or touch-and-go for lighter sets.

4. Tempo and rep timing

   • Setup pause: 1–2 s to breathe and brace.
   • First pull: 1–2 s depending on load; use explosive intent without sacrificing control.
   • Lockout: 0.5–1 s to stand tall and reset.
   • Lowering: 2–3 s for controlled eccentric work, faster only if practising speed and form with lighter loads.

What breathing pattern should I use?

• Heavy sets (near-max): take a deep belly breath, brace, hold (short Valsalva) during the pull, and exhale at the top or after you’ve safely racked the bar. If you have cardiovascular issues, consult a professional before using Valsalva.
• Submaximal sets: inhale and brace before the pull and exhale at the top or during the lowering phase.
• Always reset your breath and brace between reps if you’re doing singles or heavy doubles.

What are the most common mistakes and how do I fix them?

• Hips too high (upper-back dominant pull)

  • Fix: lower hips slightly so you feel tension in the hamstrings, chest stays up, and the bar is over mid-foot. Cue “hips down, chest up.”

• Hips too low (squat-style pull)

  • Fix: raise hips a touch and push through the heels. Cue “hinge at the hips” and practice Romanian deadlifts to grok the hip hinge.

• Rounded lower back

  • Fix: lighten the load, set the back by bracing and packing the lats, pull the slack out of the bar before you lift. Train core/bracing separately and consult a coach if the issue persists.

• Bar drifts away from shins

  • Fix: set the bar closer to mid-foot and actively drag it up your thighs; keep shoulders slightly ahead of the bar at setup.

• Knees caving in

  • Fix: focus on driving knees out over toes, cue “push the knees out” and strengthen glutes/hip abductors.

• Overextending at lockout

  • Fix: finish with glutes squeezed and ribs down — stand tall, don’t lean back. Think “hips forward, chest neutral.”

When should I see a coach or stop lifting?

• Stop immediately if you feel sharp pain, sudden joint popping, or any acute injury.
• See a qualified coach if your form consistently breaks down, you experience ongoing soreness that limits movement, or you’re about to pursue heavy maximal lifts.
• Safety note: stop on sharp pain and consult a professional — this guide is educational and not a diagnosis.

How do I practise form without heavy weights?

• Use lighter sets of 40–60% of your typical working load for technique work, 3–5 sets of 3–6 reps.
• Practice deficit deadlifts, Romanian deadlifts, and paused deadlifts to reinforce position and tempo.
• Record sets on video from the side to check bar path and hip/shoulder timing.

If you track lifts or follow programmed templates, RepBro’s app can help log tempo and cues as you progress (see RepBro) — and for differences between deadlift styles, compare variants here: https://www.repbro.app/vs.

One-sentence takeaway: Master the setup—bar over mid-foot, feet hip-width, chest up, lats braced—and pull by hinging the hips while keeping the bar close to your body to deadlift safely and efficiently.