Buzz
Deadlifts are fantastic for strengthening your back, glutes, and legs, and they're a cornerstone of powerlifting, strongman competitions—or even when you’re the designated mover for a friend’s furniture. But as you step into the gym to perform them, you'll quickly realize deadlifts can be a bit tricky to set up: the bar is positioned on the floor, not a rack, and you'll be handling substantial weight right from the start.
Just so you know, I’ve written a comprehensive article on loading, unloading, and managing weights in the gym. If you’re unsure how to move plates or how to load them onto squat or bench racks, check it out—I’ve got everything you need to know.
Now, let’s dive into deadlifts. In theory, loading is straightforward: simply slide each plate onto the barbell. But there's friction between the plate and the floor as you’re attempting to slide it on (or off), so it’s not always as simple as it sounds. Here’s how to load and unload like a pro.
Grab the plate and pull it on
The first thing you need to understand is the basic method for getting a single plate onto or off the bar. For the initial plate, you can actually stand it upright and slide the bar into the plate. (Don’t forget to secure the collar or clip to ensure it stays in place while you continue.)
Once you've loaded that first plate, though, the next plates will need to be pulled on. The key is to avoid holding the plate by its top, which is the natural instinct. Here’s the correct technique:
Position the plate at the end of the barbell, aligning the hole in the center of the plate with the bar.
Stand with your feet on either side of the bar, facing the plate.
Grip the plate with both hands at the 3 and 9 o’clock positions, then pull it toward you.
I first learned this trick from a guy at the gym who noticed me struggling. I’m going to share how he kindly offered his advice, because he approached the situation in a polite and considerate manner. (When he first approached me, I honestly thought he was just going to pick the plates up and load them for me, which is not helpful unless someone specifically asks for that.)
Initially, he hung back and watched to see if I’d figure it out myself. When it became clear I wasn’t, he politely asked if I wanted a tip on how to load the plates. I agreed, and he showed me the technique, which allowed me to finish the other side on my own.
The 3-and-9-o'clock-pull is the method for loading the plates onto the bar, and it’s also how you remove them. Simple, right? But there’s another issue: when you have multiple plates on the bar, it’s difficult to slide just one off. That’s where you either need a deadlift jack or a small plate. I’ll begin with the small plate trick, as it’s always available.
Use the small plate trick
This trick is easiest to grasp when you're unloading the bar: Place a small plate (like a 5-pound weight) on the ground, and roll the barbell up onto it. Try to position it so that only the innermost plate sits on the tiny plate. This way, the other plates will be lifted slightly off the floor, making it easier to slide them off. You can use the same method for loading: after placing the first large plate, roll the bar up onto the small plate and add the remaining plates.
After everything is loaded, roll the weights back to the floor, kick the tiny plate aside, and perform one last pull as described above, giving the plates a good tug to ensure they’re all firmly against each other and the bar.
Use a deadlift jack or a wedge
While the tiny plate method is generally sufficient, the "correct" way to load a deadlift bar is with a deadlift jack. Powerlifting gyms typically have at least one of these, but they are rarer in other gym types.
A deadlift jack is a long metal tool that holds the barbell, rests on the floor, and has a handle to lift the bar off the ground once the other components are in place. Once you see one in use, the mechanism is clear. With a jack, even someone small can raise a heavy deadlift bar to swap out plates. Some jacks work on just one side at a time; better models can lift the entire bar, allowing a team—like at a competition—to load both sides simultaneously.
Here’s a basic one-side deadlift jack if you're looking to add one to your home gym. Here’s the two-sided version. And if you want something compact for your gym bag, consider a deadlift wedge, which operates on the same principle as the tiny plate trick but is tailored for the job. (For the sake of thoroughness, I’ll mention that there are products combining a water bottle/deadlift jack. I can’t speak to their effectiveness, but I’ll admit I’m curious.)
For RDLs: find a place to elevate the bar
If you prefer Romanian deadlifts (RDLs), you’ll want to begin from the top of the movement. Occasionally, you’ll come across the holy grail of RDL setups: a ledge, often attached to a power cage, where the bar can rest at knee height, making loading and unloading the plates a breeze.
