Fitness Flohmarkt · Guide
Learn the barbell deadlift: setup, start and controlled lowering
Want to learn the barbell deadlift? Start with the setup before adding weight. Bar height, stance and trunk tension help you lift from the floor and lower under control. This guide covers the conventional deadlift with a straight bar and clear checks for getting started.
In short
Set the bar over your midfoot, hands outside your legs and arms straight. Build tension, push through the floor and keep the bar close. Finish standing tall without leaning back. Lower under control and reset before each repetition.
1. Prepare the floor, plates and starting height
Use a level, clear lifting area with suitable floor protection and room to load the bar. Prevent rolling. Load both sides equally and secure plates with compatible collars. Wear stable footwear; a very soft sole makes control harder. Floor protection alone does not approve unlimited loads or dropping.
Plate diameter determines bar height. Small plates lower the start and make reaching it more demanding. An empty bar on the floor is therefore not automatically the best learning position. Use suitable light technique plates or stable purpose-made supports if needed. An elevated learning start is an adjustment rather than the full movement from the floor.
Choose suitable bumper plates2. Find your conventional deadlift starting position
Stand roughly hip-width with the bar over your midfoot. Hinge your hips back and bend your knees enough to grip outside your legs. A double overhand grip is a simple start for light practice. Keep your arms straight; do not try to curl the bar up.
Bring your shins close without rolling the bar forwards. Set your trunk, keep your head aligned and brace your abdomen and back. Take tension on the bar before it leaves the floor. Do not chase a universal hip height or back angle: arm, leg and torso proportions change the appropriate position.
3. Lift: push the floor and keep the bar close
Push through the floor and extend your knees and hips together. Keep the bar close to shins and thighs. Avoid shooting your hips up while the bar stays on the floor. Do not jerk from loose arms. Finish tall with hips and knees extended; extra backward lean does not improve the finish.
Lowering is part of the repetition
Move your hips back and guide the bar down your thighs. Once it passes your knees, bend them further and lower both sides under control. Do not bounce the plates. Reset your stance, grip and brace for the next repetition. A repeatable movement matters more than a fast set while learning.
4. Correct these technique mistakes first
The bar drifts forwards: check its position over your foot and keep it closer to your body.
You lose trunk position: reduce load and check starting height and brace instead of forcing the repetition.
The bar hits your knees on the way down: start by moving your hips back and clear the bar before bending your knees further forwards.
Start light enough to repeat without yanking. A 20 kg bar is not a light starting load for everyone. A lighter training bar or in-person technique coaching may suit you better. Increase load only with stable technique. Stop for pain and seek assessment of persistent symptoms.
Which bar suits your setup?
Olympic barbell 50 mm
CHF 150.–
20 kg bar weight, 220 cm length and 50 mm sleeves. An option for conventional barbell training when its weight, space needs and plates suit you. Check what is included and account for suitable plates, collars and floor protection. The bar’s maximum rating is not a recommended starting load.
View the Olympic barbellOriginal shop photograph and verified specifications, without a hands-on product test. Price checked 28.10.2026. This guide sets out a learning sequence rather than an individual technique assessment.
Distinguish straight bar, trap bar and RDL
Here each conventional repetition starts on the floor. A Romanian deadlift starts its lowering phase from standing with less knee bend. Rack pulls start elevated over a partial range. A trap bar changes grip and load position. Each variation has its own demands; no bar shape is automatically safer for everyone.
Dumbbell Romanian deadlift: learn the hinge, weight path and range
Compare trap bars and straight barbellsFrequently Asked Questions
Barbell deadlift: common questions
How wide should my conventional deadlift stance be?
Roughly hip-width is a starting point. Grip outside your legs with the bar over midfoot. Adjust for your proportions; one fixed measurement does not suit everyone.
Do I need to lift 20 kg to learn?
No. Even an empty Olympic bar can be too heavy. Choose a suitable practice load and starting height, using a lighter bar, appropriate technique plates or stable purpose-made supports if needed.
Why does plate diameter matter?
Small plates place the bar lower. You have to reach further down and adjust your starting position. Less plate weight does not automatically make the learning movement easier.
Should I lean back at the top?
No. Finish standing tall with hips and knees extended. Extra back arch or a strong backward lean is unnecessary.
Can I drop the bar after lifting?
Lower under control for this learning sequence. A drop-rated bar alone is not enough: plates, flooring, space and house rules must also permit dropping. Do not use plate rebound to start the next repetition.
How is a conventional deadlift different from an RDL?
Each conventional repetition here starts on the floor and includes knee and hip extension. An RDL lowers from standing with more emphasis on moving the hips back and less knee bend.
Technique sources
The movement sequence was checked against ACE’s exercise guide. The NSCA article particularly addresses keeping the bar close and building tension before pulling. Coaching cues do not prescribe universal body angles or guarantee medical safety. Follow the manufacturer’s instructions for your equipment.
Set up well before lifting heavier
Planning a home lifting area? View the Olympic bar or ask us about the complete bar, plate and flooring setup. Tell us room dimensions, existing plates and intended use so we can clarify product questions before you order.