This is the only lift that starts from the floor. The body should be completely unloaded before you start each rep. It is important to note that the most crucial part of this lift is setup.
Step Up to The Bar – Place bumper plates on the bar. This will raise it 7.5 “off the ground, which is the standard height you will deadlift from. Walk up the bar, and look down. The bar should be centered over the middle of the feet. Center your body between the bumper plates. Take stance with your heels under your hips and point the toes out about 10-15°. Grasp the bar outside of your legs making a mental note on how far away it is from the center smooth part or the indicator ring. The arms should be outside of your legs. Next slowly bend you knee until the shins touch, the bar. Because we are setting up around the bar make sure not the move the bar. Flatten out your back, by getting your chest up then shift the weight towards your heels. Next take a deep breath in and hold it.
Breaking the ground - While maintaining proper body position ease the weight off the ground. You’ll hear a clicking the bar, feel the bar bending in your hands. Essentially you are pulling the slack out of the bar which simultaneously load the body. This process feels uncomfortable, so don’t panic, get use to it!
Lift off – As you initate the pull the bar moving vertically and the knees slides backwards. Keep the shoulders forward of the bar and the weight balanced in the middle of the foot. This is considered the lift off or in weightlifting the First Pull.
Stand up – This stage is indicated by a noticeable opening the back angle. The shoulder stays forwards of the bar but because of the changing in back angle the distance between the barbell and how forward the shoulders are minimized as the lifter becomes vertical.
Lockout – At this phase the lifter is at the easiest part of the lift. Through hip hyperextension the shoulders move behind the bar and legs are fully locked out. The spine remains neutral.
Eccentric – While keeping the back neutral, guide the bar down by sending the hips backwards, keeping the bar close to the body while a forward shoulder position. As the bar passes the knees bend the knees to bring the weight down to the floor.
When first learning the deadlift the two hardest things to get right in the deadlift are proper set up and execution (removing the slack) of the lift. Unlike the squat and bench press before the rep starts the weight is not loaded through the body and because of that it poses a big risk to balance and setup issues. That’s why it’s important to take the time to set up and execute properly. Endure the struggling now and it will lead to long term future success with the deadlift.