Conventional Deadlift (Overhand Grip)

The purest test of grip and pulling strength — builds total body strength with maximum grip development

---

⚡ Quick Reference

Aspect	Details
Pattern	Hinge
Primary Muscles	Glutes, Hamstrings, Erector Spinae
Secondary Muscles	Quads, Traps, Lats
Equipment	Barbell
Difficulty	⭐⭐ Intermediate
Priority	🟠 Common

Movement Summary

---

🎯 Setup

Starting Position

1. Bar position: Bar over mid-foot, about 1 inch from shins
2. Grip: Both hands pronated (palms facing you), shoulder-width apart
3. Stance: Feet hip-width, toes slightly out (5-15°)
4. Hip position: Hips higher than knees, lower than shoulders
5. Spine: Neutral from tailbone to head, chest up
6. Shoulders: Slightly in front of bar, lats engaged

Equipment Setup

Equipment	Setting	Notes
Bar height	Floor level	Use standard 45lb plates for correct height
Grip width	Shoulder-width	Just outside legs, arms vertical
Chalk/straps	Optional	Chalk recommended, straps defeat grip training purpose

Grip Cue

"Squeeze the bar like you're trying to leave fingerprints in the steel"

---

🔄 Execution

The Movement

🎯 Setup Phase

What's happening: Creating tension before lift

1. Grip bar with both hands overhand
2. Pull slack out of the bar
3. "Bend the bar" - activate lats
4. Big breath into belly, brace hard
5. Create full-body tension

Breathing: Big inhale and hold

Feel: Whole body tight, ready to explode

⬆️ Lifting Phase

What's happening: Pulling bar from floor to lockout

1. Drive through whole foot - "push floor away"
2. Keep bar close to body (scrape shins/thighs)
3. Hips and shoulders rise together
4. Extend knees first, then hips
5. Stand tall at top

Tempo: 1-2 seconds (smooth, powerful)

Feel: Posterior chain firing, grip burning

Common error: Hips rising faster than shoulders (stripper deadlift)

🔝 Lockout Position

What's happening: Full hip and knee extension

1. Hips fully extended under shoulders
2. Knees locked
3. Chest up, shoulders back
4. Squeeze glutes hard
5. Arms straight - don't lean back excessively

Hold: Brief pause to show control

⬇️ Lowering Phase

What's happening: Controlled descent to floor

1. Push hips back first
2. Keep bar close to body
3. Bend knees once bar passes them
4. Lower under control - don't drop
5. Reset for next rep

Tempo: 1-2 seconds

Breathing: Exhale on way down or at bottom

Key Cues

Primary Cues

• "Pull the slack out" — creates pre-tension before lift
• "Leg press the floor" — emphasizes leg drive
• "Crush the bar" — maximizes grip engagement

Tempo Guide

Goal	Tempo	Example
Strength	X-0-1-1	Explosive up, controlled down
Hypertrophy	1-0-2-0	1s up, 2s down for time under tension
Grip Strength	2-2-2-0	Slower tempo maximizes grip work

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension - standing up	█████████░ 90%
Hamstrings	Hip extension, knee stabilization	█████████░ 85%
Erector Spinae	Maintaining spinal position	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Quads	Knee extension off floor	██████░░░░ 60%
Traps	Stabilize shoulder girdle	██████░░░░ 60%
Lats	Keep bar close to body	█████░░░░░ 55%

Stabilizers

Muscle	Role
Core	Maintain torso rigidity
Forearms/Grip	Hold the bar - maximum engagement with double overhand

Grip Emphasis

Double overhand grip provides maximum grip training compared to mixed grip or straps. Expect grip to be limiting factor at higher weights.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Rounding lower back	Spine flexes under load	Disc injury risk	Lighter weight, brace harder, hip mobility
Hips rise first	"Stripper deadlift"	Becomes back extension	Cue "chest up," engage quads more
Bar drifts away	Bar swings forward	Inefficient, stresses back	"Drag the bar," engage lats
Grip fails early	Can't hold bar	Limits total weight	Build grip strength, consider chalk
Looking up excessively	Neck hyperextension	Neck strain	Neutral spine, eyes 6 feet ahead

Grip Limitation

With double overhand grip, your grip will likely fail before your legs/back. This is the point - to build grip strength. When grip fails, consider straps for back-off sets.

Self-Check Checklist

• Bar starts over mid-foot
• Both palms facing you (pronated)
• Spine neutral throughout
• Bar stays close to body entire time
• Hips and shoulders rise together

---

🔀 Variations

By Grip Type

Double Overhand

Benefit	When to Use
Maximum grip development	Lighter weights, grip training focus
Balanced pulling	Prevents asymmetry
Competition legal (some federations)	Meet prep

Limitation: Grip fails before posterior chain

Mixed Grip

Benefit	When to Use
Stronger grip	Heavy singles and doubles
No equipment needed	Max effort sets

Link: Conventional Deadlift (Mixed Grip)

Caution: Can cause bicep tears on supinated arm

Hook Grip

Benefit	When to Use
Very secure	Olympic lifting carryover
Balanced pulling	When avoiding mixed grip

Link: Conventional Deadlift (Hook Grip)

Drawback: Painful at first

With Straps

Benefit	When to Use
Remove grip limitation	Back-off sets, high volume
Focus on posterior chain	When grip is injured

Link: Conventional Deadlift (Straps)

Trade-off: No grip training

Training Variations

Variation	Change	Purpose
Touch-and-Go	No reset between reps	Continuous tension, hypertrophy
Dead-Stop	Full reset each rep	Maximum strength each rep
Pause Deadlift	Pause below knee	Build weak point
Deficit Deadlift	Stand on platform	Increase range of motion

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM)	RIR
Grip Strength	3-4	3-6	2-3 min	70-80%	1-2
Strength	4-6	1-5	3-5 min	80-90%	0-2
Hypertrophy	3-4	6-10	2-3 min	70-80%	2-3

Grip Limitation

Double overhand grip typically limits you to 70-85% of your max deadlift (with mixed grip or straps). This is expected and intentional for grip training.

Workout Placement

Program Type	Placement	Rationale
Strength-focused	First exercise	When freshest
Grip training day	After main deadlift	Supplement grip work
Powerlifting prep	Early block work	Build base before switching to mixed grip

Progression Scheme

Progressive Overload

When grip fails consistently at a weight, either build grip strength with accessories or use this as your "overhand max" and switch to mixed grip or straps for heavier work.

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Trap Bar Deadlift	Learning hip hinge	✓
Romanian Deadlift	Build hamstring strength first	✓
Rack Pull	Limited mobility

Progressions (Harder)

Exercise	When Ready	Link
Deficit Deadlift	Need more ROM
Pause Deadlift	Build specific strength
Snatch-Grip Deadlift	Olympic lifting prep

Alternatives (Different Grip)

Stronger Grip

Alternative	Benefit
Mixed Grip Deadlift	Lift heavier
Hook Grip Deadlift	Secure, balanced
Straps Deadlift	Remove grip limit

Different Stance

Alternative	Benefit
Sumo Deadlift	Hip-dominant, shorter ROM
Trap Bar Deadlift	More quad involvement

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Compression under load	Master RDL first, lighter weight
Grip weakness	Bar slips, form breakdown	Build grip separately, use chalk
Poor mobility	Can't reach bar with neutral spine	Elevate bar on blocks

Stop Immediately If

• Sharp pain in lower back
• Grip slipping mid-rep (injury risk)
• Spine rounding cannot be controlled
• Bicep strain/pop sensation

Safe Failure

How to safely fail a deadlift:

1. If grip gives out: Let bar drop in controlled manner (if safe)
2. If back rounds: Lower bar down immediately
3. Never try to save a rep with rounded spine

Grip Safety

Concern	Solution
Callus tears	File calluses, use chalk not gloves
Grip slipping	Chalk, clean bar knurling
Thumb pain	May need to switch to hook or mixed grip

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension	90-110° flexion	🔴 High
Knee	Flexion/Extension	90-100° flexion	🟡 Moderate
Ankle	Slight dorsiflexion	10-15°	🟢 Low
Spine	Neutral stability	Minimal movement	🔴 High
Wrists	Grip strength	Neutral	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion	Touch toes with slight bend	Hip stretches, elevate bar
Ankle	10° dorsiflexion	Wall test	Elevate heels slightly
Thoracic	Adequate extension	Wall angel test	Foam roll, extension work

---

❓ Common Questions

When should I switch from overhand to mixed grip or straps?

Use double overhand as long as possible (usually 70-85% of mixed-grip max). Switch to mixed grip for max effort sets, or use straps for high-volume back-off work when grip is fried.

My grip always gives out first - is that normal?

Yes, completely normal with double overhand. This is the point - to build grip strength. Add grip accessories (dead hangs, farmer carries) and your grip max will increase over time.

Should I use chalk?

Yes, chalk is highly recommended for double overhand deadlifts. It prevents slipping and allows you to focus on form rather than grip security. Liquid chalk works if gym doesn't allow regular chalk.

How is this different from regular deadlift?

The conventional deadlift typically refers to any stance/grip. This specifically uses double overhand grip, which limits weight but maximizes grip development compared to mixed grip or straps.

---

📚 Sources

Biomechanics & Technique:

• Rippetoe, M. (2011). Starting Strength - Tier C
• NSCA Essentials of Strength Training - Tier A

Grip Training:

• Jedd Johnson, Diesel Crew Grip Training - Tier C
• ExRx.net Exercise Analysis - Tier C

Programming:

• Wendler, J. (2013). 5/3/1 Forever - Tier C
• Renaissance Periodization - Tier B

---

For Mo

When to recommend this exercise:

• User wants to build grip strength specifically
• User is preparing for competition requiring double overhand
• User needs to fix grip imbalances from mixed grip use
• User is in early strength training phases

Who should NOT do this exercise:

• Acute grip injuries → Suggest Trap Bar Deadlift
• Acute low back injury → Suggest Romanian Deadlift
• User needs to lift maximum weight → Suggest Mixed Grip Deadlift

Key coaching cues to emphasize:

1. "Squeeze the bar hard from the start"
2. "Pull the slack out before you pull"
3. "Leg press the floor away"

Common issues to watch for in user feedback:

• "My grip gives out" → Expected; add grip accessories
• "My back rounds" → Lighter weight, work on bracing
• "Bar drifts forward" → Engage lats, "drag the bar up legs"

Programming guidance:

• Pair with: Accessory grip work (farmer carries, dead hangs)
• Avoid same day as: Heavy mixed-grip deadlifts (redundant)
• Typical frequency: 1-2x per week, supplemented with other deadlift variations

Progression signals:

• Ready to progress when: Can hold 75%+ of mixed-grip max for sets of 5
• Switch to mixed/straps if: Pursuing absolute strength over grip development

---

Last updated: December 2024