How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Conventional Deadlift
The big hinge. We film it. We do not yank it.
intermediateCult Gym floor
Back · Hamstrings · Glutes · Core · Barbell
How to handle weight
3–5 reps. Leave at least two in reserve. Add 5 kg only when all doubles/triples lock tall without a hitch. Belt after the pattern is clean, not before.
Usual programming
3–5 × 3–5. Not every week is a max week.
Caution
Film from the side. If the lumbar rounds, the set is done. Do not bounce off the floor. Not a max week every week. Sumo or trap-bar if conventional beats the back up.
Setup
Bar over mid-foot, shins vertical to start, grip, brace, push the floor.
Cues
- Chest up without overextending
- Bar stays on the legs
- Lockout is hips, not a lean-back
Common mistakes
- Rounding the lumbar under load
- Yanking slackless
- Hips shooting up first
Home swap
Trap-bar or Romanian
