In the Deadlift, where should the hands be placed at setup?

• A. Hands inside thighs.
• B. Arms straight.
• C. Hands on the bar midline.
• D. Hands just outside hips.

Answer: (D)

In setup for a conventional deadlift, the hands grip the bar just outside the hips. This placement keeps the bar close to the body as you lift, allowing the bar to travel in a near-vertical line and reducing the horizontal movement that can strain the lower back. With the grip just outside the hips, you can tighten the lats and pull the shoulders back, which helps keep the bar over the mid-foot and the spine in a safe, neutral position as you drive the hips and knees to extend.

If the grip were inside the thighs, the bar would tend to move away from the body, increasing the lever arm and making it harder to keep the bar close. A grip centered on the bar’s midline would often be awkward for most lifters and can disrupt the natural setup and bar path. The outside-the-hips position aligns with how we create efficient leverage and a stable, powerful starting position.