4 Easy Ways to Load Your Deadlift

(A Blast from the Past article originally posted on 11/05/21)

If you’re new to lifting, it may seem like loading and unloading your deadlift sometimes take an unseemly amount of effort. Let’s improve this situation, shall we?

Option 1
If you’re using bumper plates, simply grab the plate about halfway down or just slightly lower than that, lean back a bit, and simply pull. You’re using your bodyweight to help pull the plate along - the plate will slide lightly along the floor, and you’ll be good to go.

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One of the advantages to this method is that if there is some slop at the other end of the barbell, this tends to tighten up both sides simultaneously.

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Option 2
Deadlifting with metal plates is preferable to deadlifting with bumper plates because, when you add other plates like 25s or 10s, you’re not adding a full size plate, so loading extra plates is relatively effortless until it’s time to add another 45 to each side.

When it’s time to add a 45 to each side, grab a 2.5 lb plate (5s or 10s also work, but 2.5s are best), and roll one side of the bar up onto the plate. This raises the bar enough that you can slide the next 45 on easily.

This method is also very useful when unloading your bar at the end. Simply roll the innermost 45 up onto a 2.5, which leaves the outer 45s off the ground. As a result, they are easy to slide off the bar.

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Option 3
Whether you’re using metal plates or bumper plates, you can use a commercially available deadlift jack. On one hand, a deadlift jack is the best option in terms of ease of use, but it’s also the most expensive option as some models will cost you $150-$200 or more. It’s great . . . but it can be pricey. A more economical version of a deadlift jack would be . . .

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Option 4
The fishhook! (if you’ve seen the movie “Moana,” you’ll understand the name) Anyone can make one of these - the process is simple, cheap, and we have a video covering the entire project (thanks to one of our coaches, Tyler Holm!), and you can scroll down to the end of this article to view that video.

With the fishhook, you can easily jack up one side of the bar, which makes it very easy to slide on either a bumper plate or a metal 45.

We hope these tips help you get stronger and live better.

-Phil

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

DEADLIFT REGRETS: Top 10 regrets from veteran lifters

Experience is a great teacher, and it's always great to learn from the mistakes of others so you can avoid the same errors. Starting Strength Coach Phil Meggers breaks down 10 common deadlift mistakes and how to avoid them. Learn from the mistakes of others — and make faster, safer progress.

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

6 Things Successful Lifters Do Before Deadlifting HEAVY

Do you want to know what successful, intelligent, wily lifters do before pulling heavy? Let’s dive in with six solid tips and tactics.

#1 Chalk
It’s a big deal.

If you’re going to pull heavy – if you’re going to deadlift at all – be sure to train with chalk.

If your gym doesn’t provide chalk, then you bring your own.

If your gym doesn’t allow chalk, then either sneak it in anyway, use something like liquid chalk, or simply find another gym. It’s that important.

#2 Be picky with your stance.
Line up close to the bar. Set up so that your shins (when vertical) are about one inch from the bar. The stance will be fairly narrow – about hip width – and with your toes pointed out at about 10-15°.

Lining up this close puts the bar right over the middle of your foot, which – as your balance point – is the best place from which to try and pull heavy weights.

Mike lines up with the bar over midfoot.

#3 Grip
Use a hook grip, use an alternate grip (AKA mixed grip or switch grip), or use straps.

Don’t miss out on the deadlift’s training benefits by allowing grip to be the limiting factor. Use chalk on your first day of deadlifting, and within a month or two of starting to train, be sure to use a modified grip (read: stronger grip) as well.

Remember, no one cares what you can deadlift with a double overhand grip, so don’t sacrifice your deadlift progress on the altar of “I gotta build up my grip strength, bro.”

#4 Midfoot balance
You want the bar over the middle of your foot, and you want your balance to be over the middle of your foot as well.

Another way of thinking about this is that you want your weight to be equally distributed from the front of your foot to the back of your foot. You generally do this automatically when standing, so be sure to maintain midfoot balance as you bend over to grab the bar.

#5 Shins touching the bar
Don’t ever try to pull the bar off the floor without your shins in contact with the barbell.

After taking your grip during the setup process, you bend your knees slightly to bring your shins into contact with the bar. After this, it is the job of your arms (specifically, your lats) to keep the bar in contact with your shins.

Cue yourself, “Pin it to the shins.”

If you have the the bar over you midfoot, if you have midfoot balance, and if you keep the bar pinned to your shins, you will have solved most of the positioning problems people have in the deadlift.

#6 Breathe and brace correctly.
Before you pull the bar off the floor, take a big breath, hold that breath by performing a Valsalva maneuver, and set your back in flat, rigid extension. Hold that breath throughout the entire rep until the bar is back on the floor.

If you’re not sure what a Valsalva maneuver is, be sure to watch the video below. It will help you breathe and brace correctly and thus maintain a tight and rigid back as you break the bar smoothly off the floor.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

This Stupid Trick Made His Deadlift So Much Easier

Sometimes small changes make huge differences. Starting Strength Coach Phil Meggers covers 4 simple tricks, concepts, and tactics that will make your deadlift session more efficient.

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

This Mistake Will RUIN All Your Lifts!

Want to improve every one of your lifts with one fix? Make sure you're doing this. Starting Strength Coach Phil Meggers explains.

(A Blast from the Past video originally published on 05/27/23)

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Most Common Deadlift Error? (It's NOT What You Think)

Are you making this deadlift error? It's extremely common, and it's making your deadlifts a lot harder (and take longer!) than they should be. Starting Strength Coach Phil Meggers helps you fix it quickly.

(A Blast from the Past video originally published on 05/20/23)

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?