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MAX STRENGTHintermediate

Conventional Deadlift

Pull the bar from the floor to full standing, then lower under control. The deadlift builds posterior-chain strength (glutes, hamstrings, back) — the key muscles for jump takeoff drive. A strong posterior chain means more ground reaction force. The conventional deadlift starts from a dead stop, training starting strength.

Glutes, hamstrings, erectors, traps, forearms3-4 sets × 3-5 reps @80-90% 1RM
Conventional Barbell Deadlift 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Bar stays close to the shins — don't let it drift forward
  • 2.Pull the slack out of the bar before driving
  • 3.Back flat throughout — never round
  • 4.At the top, push hips forward without hyperextending

Detailed training method

[Steps]1. Bar close to the shins, feet hip-width→2. Hinge down and grip slightly wider than shoulders→3. Sit hips back, chest up, back tight→4. Pull the slack out of the bar→5. Drive through the heels with the bar against the legs→6. Stand tall, pushing hips forward (no hyperextension)→7. Lower under control (hips back, then knees) [Common Errors]✗ Rounded back→brace lats as if squeezing an orange ✗ Bar drifts away→keep it against the legs ✗ Hips rise first at the start→keep the back angle [Progressions]Deficit deadlift→trap-bar deadlift→snatch-grip deadlift [Jump-Specific]The conventional deadlift start position matches the jump pre-squat drive angle — a key movement for starting force (RFD)

Athletes with lower-back issues can substitute trap-bar deadlifts

Related calculators

1RM Calculator (One-Rep Max)Wilks Score Calculator (Powerlifting)Relative Strength Calculator (Strength-to-Bodyweight)

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Pause Squat

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The king of strength training and an irreplaceable foundation movement for jump training

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