Conventional deadlift
The conventional deadlift trains the whole posterior chain and grip and is a core strength lift, but research on its growth effects is thin: trials either use other deadlift variants or measure strength rather than muscle size. It is an efficient way to get strong; for hamstring or glute size, Romanian deadlifts, hip thrusts and squats have more direct data.
What the science says
- Builds strength and lean mass in heavy programs Moderate evidence
Hagerupsen et al. (2024) found 8 weeks of heavy trap-bar deadlifts improved deadlift strength, jump, sprint and lean mass as much as half squats in recreationally active women. That trial used the trap bar, not the straight bar.
- Strength transfers between hip-dominant lifts Moderate evidence
Plotkin et al. (2023) found deadlift 3RM rose equally after 9 weeks of squats or hip thrusts, even though neither group deadlifted, which suggests much deadlift strength comes from the hip and thigh muscles trained elsewhere.
- Loads the hips and lower back more than the trap bar Moderate evidence
Swinton et al. (2011) found that, compared with the straight bar, the hexagonal (trap) bar lowers peak moments at the lumbar spine, hip and ankle, raises the knee moment, and allowed about 8% more load in powerlifters. The straight-bar deadlift therefore asks more of the hips and lower back.
How to do it
Muscles trained: glutes, hamstrings, erector spinae, quadriceps, forearms
- Bar over the mid-foot, feet hip-width, hands just outside the knees
- Hinge down, shins to the bar, chest up and lower back flat
- Take the slack out of the bar and brace before it leaves the floor
- Push the floor away and keep the bar dragging up the legs
- Lock out by standing tall, without leaning back
- Lower under control by pushing the hips back first
How to apply it
Keep reps low and quality high; the deadlift is fatiguing, so 1–2 sessions a week are plenty for most people.
Who should be careful
In Aasa et al.'s 2017 review of powerlifters and weightlifters, the spine, shoulder and knee were the most common injury sites, at rates similar to other non-contact sports. Stop sets when the lower back starts to round, and consider the trap bar, which Swinton et al. found reduces lumbar moments. Anyone with back pain or a past spinal injury should get individual advice from a physician or physical therapist.
Frequently asked questions
Is the deadlift good for building muscle?
It builds strength well, but direct growth data are thin. Hagerupsen et al. found trap-bar deadlifts increased lean mass as much as half squats; no trial has isolated the straight-bar deadlift for hypertrophy.
Is the trap bar better than the straight bar?
It puts less load on the lower back: Swinton et al. found lower peak lumbar and hip moments and a heavier 1RM with the hexagonal bar.
Do I need to deadlift to get a stronger deadlift?
It helps for skill, but Plotkin et al. found deadlift 3RM improved equally after squat or hip thrust training without any deadlifting.
Scientific references
- Comparison of resistance training using barbell half squats and trap bar deadlifts on maximal strength, power performance, and lean mass in recreationally active females: an eight-week randomised trial
- Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift
- A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads
- Injuries among weightlifters and powerlifters: a systematic review
More exercises
- Front squat Moderate evidence
The front squat holds the bar on the front of the shoulders, which keeps the torso more upright and loads the knees less than the back squat while recruiting the thigh muscles about as much.
- Bulgarian split squat Moderate evidence
The Bulgarian (rear-foot-elevated) split squat trains one leg at a time and builds the quads and glutes with far less load on the bar than a back squat.
- Leg press Strong evidence
The leg press builds the quadriceps about as well as free-weight squats and also grows the glutes and adductor magnus, with no balance or spinal-loading limit.
- Hack squat (machine) Moderate evidence
The machine hack squat lets you squat deep on a fixed track with your back supported, which makes it easy to push the quads close to failure.
- Lunges Moderate evidence
Lunges (forward, reverse or walking) train the quads and glutes one leg at a time and highly activate the glutes.
- Leg extension Strong evidence
The leg extension isolates the quadriceps and is the best-supported way to grow the rectus femoris, the one quad head that squats and leg presses barely touch.