In this video, we'll cover the fundamentals of performing a conventional deadlift with proper form to maximize strength gains and minimize the risk of injury.

Stance: Start by standing with your feet hip-width apart, with your toes pointing forward. The barbell should be positioned over the middle of your feet.

Grip: Bend at your hips and knees to reach down and grip the bar with both hands, palms facing you (double overhand grip) or one palm facing you and one facing away (mixed grip). Your hands should be just outside your knees.

Setup: Drop your hips down, engage your core, and straighten your back. Keep your chest up and shoulders back. Maintain a neutral spine from your head to your tailbone.

Lift: Push through your heels, driving your hips forward as you lift the bar. Keep the bar close to your body throughout the movement. Stand up fully, extending your hips and knees simultaneously.

Lockout: At the top of the lift, ensure you're standing tall with your shoulders back and chest out. Squeeze your glutes and engage your core for stability.

Lowering the Bar: To lower the bar, reverse the movement by pushing your hips back and bending your knees. Keep the bar close to your body and maintain a straight back.

Repeat: Perform the desired number of repetitions, maintaining proper form throughout.

Safety: Always start with a weight that you can lift with good form. Use a lifting belt if needed, and have a spotter or knowledgeable trainer assess your form if you're a beginner.

Remember, mastering the deadlift takes practice, so start with lighter weights and gradually increase as you become more comfortable and confident in your form. Proper technique is crucial to avoid injury and make progress in your strength training journey.