Conventional Deadlift Mistakes to Avoid
Rounding the lower back — the most dangerous deadlift mistake. It compresses spinal discs under heavy load. Keep your back flat by pulling your chest up before every rep.
Starting with the bar too far from your body — increases the moment arm on your spine. The bar should drag up your shins and thighs. Wear long socks.
Jerking the bar off the floor — this rounds the back and can cause bicep tears with mixed grip. Take the slack out of the bar first, then apply force gradually.
Hyperextending at the top — leaning back past vertical stresses the lumbar spine. Stand straight with glutes squeezed. Don't lean back.
Conventional Deadlift Muscles Worked
The conventional deadlift works the entire posterior chain: hamstrings, glutes, and erector spinae as primary movers, with significant recruitment from the quads (off the floor), traps (lockout), forearms (grip), and core (bracing).
Conventional Deadlift FAQ
Is the deadlift safe?
Yes, when performed with proper form and appropriate weight. The deadlift is one of the most functional movements — you're literally practicing picking things up. Most injuries come from ego lifting with bad form, not the exercise itself.
Should I use mixed grip or double overhand?
Use double overhand as long as possible — it builds grip strength evenly. Switch to mixed grip or hook grip when your grip limits your deadlift. Straps are fine for high-rep training sets.
How much should I deadlift?
A common beginner milestone is 1.5x bodyweight for a single. Intermediate is 2x bodyweight. Advanced is 2.5x+. Most people can deadlift more than they squat or bench.
Should I deadlift with a belt?
A belt can help you brace harder on heavy sets (roughly 80%+ of your max). It doesn't replace core strength — it amplifies it. Train without a belt on lighter sets to build raw core stability.