Fysiqal

Hip Hinge · Advanced

Conventional Deadlift

Compound hip hinge exercise using barbell.
Conventional Deadlift demonstration (no audio).
Movement pattern
Hip Hinge
Difficulty
Advanced
Equipment
Barbell
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Conventional Deadlift

Cues reviewed by Kwabena Osei on

Setup

Bar over midfoot, shins close to touching it, feet hip-width, grip just outside your legs. Hips down enough that your back is flat and shoulders are just in front of the bar.

  1. Take the slack out of the bar (pull it tight to your hands) before pulling.

  2. Drive through the floor with your legs first, keeping the bar dragging up your shins/thighs the whole way.

  3. Finish by driving your hips forward to full extension -- don't lean back past vertical.

Common mistakes

  • Letting the hips rise faster than the chest off the floor, turning the pull into a stiff-legged deadlift by accident and losing leg drive.

  • Bar drifting away from the body (rounding forward at the shoulders to reach it), which turns a short lift into a much harder long one.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Biceps femoris long head (prime mover, high emphasis); Semitendinosus (prime mover, moderate emphasis); Semimembranosus (prime mover, moderate emphasis); Adductor magnus (synergist, moderate emphasis)

  • Knee extensionprimary action

    Vastus lateralis (prime mover, moderate emphasis); Vastus medialis (prime mover, moderate emphasis); Vastus intermedius (prime mover, moderate emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, high emphasis)

  • Scapula depressionsecondary action

    Trapezius (stabilizer, moderate emphasis)

Related exercises

All hip hinge exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.