Deadlifts: How to Safely Load Bumper Plates

How do you load a bumper plate for deadlift?

Properly loading bumper plates for a deadlift involves a systematic approach to ensure safety, balance, and the integrity of both the equipment and the lifter, typically starting with the largest plates closest to the sleeve and securing them with collars.

Understanding Bumper Plates for Deadlifts

Bumper plates are specialized weight plates designed with a uniform diameter and a durable rubber or urethane coating, allowing them to be safely dropped from overhead without damaging the plates, barbell, or flooring. For deadlifts, their consistent diameter, regardless of weight, ensures that the barbell always starts at the standard pulling height (approximately 9 inches or 22.86 cm from the floor when a 45-pound/20-kilogram plate is loaded). This uniformity is crucial for consistent training and technique, distinguishing them from traditional iron plates which vary in diameter with weight, altering the starting height for lighter loads.

Essential Equipment

Before you begin loading, ensure you have the following:

• Olympic Barbell: Typically 7 feet (2.2 meters) long, weighing 45 pounds (20 kg), with rotating sleeves designed to accommodate Olympic-sized plates.
• Bumper Plates: A selection of plates in various weights (e.g., 10 lb, 25 lb, 35 lb, 45 lb or 5 kg, 10 kg, 15 kg, 20 kg, 25 kg).
• Barbell Collars: Essential safety devices (e.g., spring clips, quick-release clamps, or compression collars) to secure the plates on the barbell sleeves and prevent them from sliding off during the lift or drop.

Pre-Loading Checklist

Before adding any weight, take a moment to prepare your environment and equipment:

• Clear the Area: Ensure sufficient space around the barbell for safe loading and lifting, free from obstacles or other individuals.
• Inspect Barbell: Check the barbell for any damage, bends, or debris on the sleeves.
• Position Barbell: Place the barbell flat on the floor in the desired lifting position. For easier loading, you may want to slightly elevate one end using a small block or a specialized deadlift jack, especially when loading heavy weights.
• Gather Plates and Collars: Have all the necessary bumper plates and collars within easy reach.

Step-by-Step Loading Procedure

Loading bumper plates efficiently and safely is a fundamental skill for any lifter.

• 1. Start with the Largest Plates: Begin by sliding the heaviest bumper plates (e.g., 45 lb/20 kg) onto the barbell sleeves first. These will be closest to the collar of the barbell, effectively acting as the base for the other plates.
  • Technique: Grip the plate firmly, keeping your back straight, and slide it onto the barbell sleeve until it rests against the inner collar (or the previous plate).
• 2. Load Subsequent Plates in Descending Order: After the largest plates are on, load the next heaviest plates onto the sleeves, continuing this pattern until you reach your desired weight. The smaller plates will be loaded outwards, away from the center of the barbell.
  • Example Order (from inside out): 45 lb, then 25 lb, then 10 lb.
  • Rationale: This order ensures that the heaviest, largest plates are always against the barbell's inner collar, maintaining a stable and balanced load.
• 3. Load Both Sides Evenly: It is crucial to load an equal amount of weight on both sides of the barbell simultaneously. This prevents the bar from tipping or becoming unbalanced, which can lead to injury or an uneven lift.
  • Best Practice: Load one 45 lb plate on the left, then one 45 lb plate on the right, then one 25 lb plate on the left, then one 25 lb plate on the right, and so on.
• 4. Secure Plates with Collars: Once all the desired plates are loaded onto both sleeves, firmly apply the barbell collars to the outside of the outermost plates.
  • Purpose: Collars prevent the plates from shifting, sliding off, or creating an unbalanced load during the lift, which is paramount for safety.
  • Verification: Give the plates a slight tug to ensure they are securely fastened and do not wobble.
• 5. Double-Check Load Balance: Before initiating any lift, visually inspect both sides of the barbell to confirm that an identical weight configuration has been loaded on each sleeve. An imbalanced bar can lead to compensatory movements, increasing injury risk.

Tips for Efficient and Safe Loading

• Utilize a Deadlift Jack: For heavier loads, a deadlift jack is invaluable. It elevates the barbell slightly off the floor, making it significantly easier to slide plates on and off without having to lift or tilt the bar yourself.
• Alternate Sides: As mentioned, always load plates one by one, alternating between the left and right sides of the barbell. This maintains balance and prevents the bar from tilting excessively, which can make loading more difficult and potentially unsafe.
• Be Mindful of Plate Thickness: While bumper plates have a uniform diameter, their thickness varies significantly with weight. Be aware of how many plates can fit on your barbell's sleeves, especially with thicker, lighter plates.
• Keep Plates Clean: Ensure the sleeves of your barbell and the inner rings of your bumper plates are free from dirt or debris, which can make loading difficult or scratch the equipment.
• Unloading Procedure: When finished, reverse the loading process. Remove collars first, then remove plates from smallest to largest, alternating sides. For heavier loads, using a deadlift jack also aids in easier unloading.

Common Mistakes to Avoid

• Loading One Side Completely First: Loading all plates on one side before moving to the other creates extreme imbalance, making the bar unstable and difficult to manage.
• Forgetting Collars: Never deadlift without collars. The risk of plates sliding off, especially during the eccentric (lowering) phase or if the bar hits the floor unevenly, is high and can lead to serious injury.
• Dropping Plates Carelessly: While bumper plates are designed to be dropped, avoid dropping them onto uneven surfaces or letting them bounce wildly, which can damage the plates or the floor.
• Overloading Beyond Sleeve Capacity: Ensure you don't try to fit more plates than the barbell sleeves can accommodate, as this can make the collars ineffective or cause plates to stick out dangerously.

Conclusion

Properly loading bumper plates for deadlifts is a fundamental skill that underpins safety and effectiveness in strength training. By understanding the equipment, following a systematic loading procedure, and adhering to best practices, lifters can ensure a balanced, secure barbell, allowing them to focus on optimal lifting technique and maximize their training benefits. Always prioritize safety and precision in your setup to build a strong, injury-resilient foundation.