Secure the plates tightly onto the barbell with clips to keep them from slipping around. Beginners usually start lifting just the barbell, since a typical barbell weighs between 25 and 45 pounds on its own. In this case, you’ll want to prop the bar up so it’s as high on your shins as it would be if it had plates (approximately 6-8 inches). Otherwise, you’ll be bending too far down to pull the barbell right off the floor and could injure yourself. When you prop the barbell, be carefully that it can’t easily roll off.
Your shins should be pretty vertical and touching the bar. This is a hard position to stay in. As you figure out your form and check all these criteria, sometimes you’ll straighten your legs and allow your back to curve to take a little break from this position. If you watch people deadlift, you’ll see them do this between deadlifts. Just make sure you get back into this position before you actually lift.
It’s not uncommon for people to use a mixed grip as they move onto heavier weights, as it affords a stronger grip, but it’s generally better to keep things simple as a beginner. For Olympic lifting, some people use the hook grip, which is more secure but is painful at first. It is similar to the overhand grip, except that instead of the thumb over the remaining fingers, it is hooked underneath them. The underhand grip alone is not recommended because it can lead to the rupture of bicep muscle and connecting tendons, especially in people who do not have full flexibility in the elbow joint.
Always make sure your back is completely flat and straight. Keep your head, shoulders, and back in alignment. If there is any kind of bend in your back, you need to do some flexibility work before deadlifting. If you have someone record you in starting position, you’ll be able to see whether your back is straight or not. Your hips should be above your knees and your shoulders should be above the hips while slightly over the bar. Engage your core and keep your weight heavy in your heels. Make sure you are looking at the ground in front of you (about 45 degrees) to avoid strain on your neck when performing the lifting portion of the deadlift.
Begin the movement by lifting the slack out of the bar. This is done by pulling the bar slightly up until you feel resistance. If you are using metal plates, you will hear a slight clanging noise. This engages all of the muscles prior to committing to the lift. Next, lift the weight while pushing through the middle of your foot, straightening your knees while pulling your shoulders and head back, and pushing your hips forward after the bar has reached just below the knee. The bar should drag along your shins on the way up–that’s why a lot of people who deadlift wear pants or knee-high socks, and if they don’t, they often have bruises or scrapes to show for it. Come to a standing position with upright posture and your shoulders pulled back (don’t let your shoulders cave forward, think of always pinching your shoulders back together and sticking your chest up and out). Don’t bend backwards at all, just stand up straight. Engage (squeeze) your hamstrings and glutes to pull the bar up. Avoid locking your knees.
Release the weight after it is on the ground.
Make sure that your heels stay firmly on the floor, and that your shoulders are slightly in front of the balls of your feet.
Your hips and shoulders should rise up and straighten at the same time. You should try to keep the dumbbells as close to your body as possible while you straighten up.
Make sure to keep your abs strong and engaged while you lower back down. Keep your shoulders back and lowered while you do this lift and squat.
