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.

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.

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.

CrossFit BC is a coaching gym in Olympic Village, Vancouver, at 278 East 1st Avenue. We run CrossFit, HYROX race prep, Olympic weightlifting, small-group and 1-on-1 coaching seven days a week.