Library / Hamstrings
Conventional Barbell Deadlift
Barbell · Hinge · Compound
HamstringsGlutesErector Spinae QuadricepsLatsTrapsForearmsCore
Default prescription & biomechanics
- Primary muscles
- Hamstrings, Glutes, Erector Spinae
- Secondary muscles
- Quadriceps, Lats, Traps, Forearms, Core
- Equipment
- Barbell
- Movement pattern
- Hinge (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 3-6 reps per set
- Between-set interval
- 180 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Stand with the bar directly over your mid-foot (about 2 to 3 cm from your shins).
- Grip the bar just outside your legs, bring shins to the bar, and pull the slack out first.
- Engage your lats ('protect your armpits') and push the floor away with your legs.
- Lock out by standing tall and squeezing your glutes without leaning back at the lumbar spine.
Joint & safety considerations
Filtered for Lower Back sensitivity. When you flag lower back sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Glute-Ham Back Extension | Bodyweight swap | Bodyweight |
| Resistance Band Hinge Good Morning | Bands swap | Bands |
| Barbell Good Morning | Same movement pattern | Barbell |
| Bodyweight Feet Elevated Staggered Glute Bridge | Bodyweight swap | Bodyweight |
| Heavy Kettlebell Romanian Deadlift | Kettlebell swap | Kettlebell |
| Kettlebell Deadlift | Kettlebell swap | Kettlebell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.