The deadlift is a compound strength-training exercise that targets multiple muscle groups, primarily the muscles of the lower back, glutes, hamstrings, and quadriceps. It also engages the core, forearms, and upper back muscles. The exercise involves lifting a weighted barbell or other heavy object from the ground to a standing position, then lowering it back down with controlled movement. Here's how to perform a conventional deadlift, which is one of the most common variations: Begin by standing with your feet about hip-width apart, with the barbell on the floor in front of you. The barbell should be positioned over the middle of your feet. Bend at your hips and knees to lower your body down toward the bar, keeping your back straight and chest up. Grip the bar with your hands slightly wider than shoulder-width apart, using either an overhand grip (both palms facing you) or a mixed grip (one palm facing you, one facing away). Take a deep breath, brace your core, and engage your lats (the muscles on the sides of your back). Keeping your arms straight, drive through your heels and lift the barbell by extending your hips and knees simultaneously. As you lift, keep the bar close to your body, maintaining a neutral spine position. Once you're standing upright with the barbell, squeeze your glutes at the top of the movement and pause briefly. Reverse the movement by bending at your hips and knees, lowering the barbell back down to the floor with control. Repeat for the desired number of repetitions. It's important to start with lighter weights and focus on proper form and technique before gradually increasing the load. Proper form is crucial to prevent injury and maximize the effectiveness of the exercise. If you're new to deadlifting, consider working with a qualified fitness professional to learn the proper technique and form cues.