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Let’s take a look at how to perform the deadlift or sometimes called the conventional deadlift. This version of the deadlift is often used in general resistance programs, powerlifting, and strength and conditioning programs.<\/strong><\/p>\n <\/strong><\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.7.7″ _module_preset=”default”][et_pb_column type=”4_4″ _builder_version=”4.7.7″ _module_preset=”default”][et_pb_text _builder_version=”4.9.10″ _module_preset=”default” text_font=”Lato||||||||” text_text_color=”#000000″ text_font_size=”18px” link_text_color=”#e02b20″ header_2_font=”Lato||||||||” header_2_text_color=”#000000″ header_2_font_size=”28px” hover_enabled=”0″ custom_padding=”0px|||||” sticky_enabled=”0″]<\/p>\n Before we look at the conventional deadlift, let\u2019s go over the muscles that we will be targeting throughout the lift. <\/strong><\/p>\n With the conventional deadlift we will be targeting hip extension, back extension, and knee extension in that order.<\/span><\/p>\n The back extends to lift the bar off the ground until reaching the level of the knees where the hips will extend to bring your hips to the bar. Although there are some other muscles at play here, these are the main ones:<\/span><\/p>\n <\/span><\/p>\n One thing I need to note here is the difference between a conventional deadlift and a clean. Both movements may look similar, but they are biomechanically very different. In my opinion, they should not be taught at the same time. <\/span><\/p>\n When taking a look at the main difference between the deadlift and clean, you should note the difference in the axis of rotation. The axis of rotation is where movement occurs AROUND a particular joint. <\/span><\/p>\n The axis of rotation during the conventional deadlift is through the pelvis, where the back extends then hips drive forward. During the clean there is a transition from the hips quickly to the ankles, because the knee extends then quickly flexes to get under the bar. With this difference, we need to look at which muscles activate to create the movement around the axis of rotation. For example, during the conventional deadlift the back extends, then the hips come to the bar, whereas during the clean the back raises the bar to initiate the movement, then the knees translate posteriorly through the axis of rotation at the ankle in order to keep from hitting them as the bar comes upwards. As soon as the bar passes the knees, the ankles quickly bend again, to get the knees underneath the bar. As the weight shifts forward, it will also put more emphasis on the mid foot and subsequently the forefoot giving you the ability to push into the ground and use your quads to lift yourself up. <\/span><\/p>\nMuscles Used During the Conventional Deadlift<\/strong><\/h2>\n
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What is the Difference Between the Conventional Deadlift and Clean?<\/strong><\/h2>\n