My lower back is sore after deadlifts — is that normal?

Mild soreness in the first few weeks of training is normal. Sharp pain or pain that lingers more than 48 hours is a coaching cue, not a badge of honour. Stop and get a coach to look at your setup.

How to Deadlift Safely for Beginners

How to Deadlift Safely for Beginners from CrossFit BC. A coach's beginner deadlift guide: setup, bracing, hinge mechanics, and the cues we use at CrossFit BC in Olympic Village, Vancouver.

Written by:: CrossFit BC
Section:: Training
Reading time:: 10 min
Topics:: deadlift, barbell, beginner, strength, skill development
Published:: Monday, May 4, 2026
Last updated:: Saturday, August 8, 2026

How to Deadlift Safely (Beginner's Guide)

This article is part of the CrossFit BC journal, written by the coaching staff who run our classes in Olympic Village, Vancouver. We publish what we teach on the floor: training decisions, recovery, nutrition, and the honest tradeoffs behind them.

Common questions

Conventional or sumo for beginners?

Conventional. Sumo is a fine variation, but conventional teaches the hip hinge most directly and translates better to picking up real-world objects.

Should I use a belt?

Not until you've spent 6–12 months learning to brace without one. The belt is a tool to amplify your existing brace, not a replacement for it.

How heavy should I go?

Start with sets of 5 at a weight where every rep looks identical. If form changes between rep 1 and rep 5, the weight is too heavy.