Here’s a step-by-step guideline for setting up for the conventional deadlift:
- Step up to the barbell and have your feet placed mid-way to the barbell. It should be set up in a way that when you bend forward your shins touch the bar. (they shouldn’t touch the bar directly when you step up to the barbell)
- If you’re starting top down you’ll want to bend over and grab the barbell. Make sure that your hands are directly outside of your knees or shoulder width)
- Hinge at the hips and bend your knees until your shins are touching the barbell
- Look up and make sure that your lower spine is neutral
- Brace your core (if you have a belt on press against it) and then stand up with the weight. The goal is to try to get the barbell to press against your hips.
https://stronglifts.com/deadlift/#gref
Here’s a helpful resource for learning how to set up for the sumo deadlift: https://www.elitefts.com/education/7-step-guide-to-learning-the-sumo-deadlift/