The deadlift is the most efficient way to lift a barbell from the ground to hip-level.

Some key points to acheiving the proper starting position for a deadlift are:

• The bar must be directly over the middle of the foot (i.e. almost touching your shins).
• The scapula should be directly over the bar.
• The back should be locked a fully-exended, arched position.
• Feet directly under the hips.
• Grip the bar slightly wider than the shoulders using a hook grip.

The lift begins with a drive from the legs, while maintaining a constant back angle relative to the ground. When the bar passes the knees, the lifter begins to straighten up at the hip, finishing when the hips are fully open. On the way down the movements are reversed. Bend at the waist until the bar reaches the knees, then bend the knees.

It is important that the lower back remain arched and the arms straight through the whole lift. You’re lifting with your legs and back, not your arms.

For a much more in-depth discussion of the deadlift see this article from the CrossFit Journal.