How to Perform the Deadlift - Proper Deadlift Technique & Form
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- Опубліковано 7 кві 2013
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Deadlifts are one of the best exercises in your arsenal; you've just gotta know how to do 'em right. In this video we show you how, going over technique, form and how to perform the perfect Deadlift!
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Buff Dudes / Fitness / How to Perform the Deadlift
Starring: Brandon Myles White, Hudson
Shot n' Edited by: Hudson
Music by Kevin MacLeod
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Pixel Art By João Victor G. Costa (JinnDev) - Навчання та стиль
I love deadlifts so much that I come here just to hear: "there are good exercises, great exercises ...then there's the deadlift"
Squats are a good #2
Ahahahahaha!!! Couldnt agree with u more Madha
Just a bit of a warning, the more weight you use and the longer you have it in the air, the higher the likelihood that you will have back pain in later life due to excessive spinal cartilage compression. That's why at the Olympics they throw that weight down as soon as possible. Every second of heavyweight in the air is crucial to the recovery of your spinal cartilage. You will also aggravate and possibly injure the tendons in your elbows by hyperextending your arms with heavy weight hanging on them. To prevent this try to use your biceps to take the pressure off your tendons.
@@rommelriotits madiha
Thanks for the video. You actually got straight to the point and demonstrated the exercise without rambling on for 15 minutes like so many other UA-cam exercise channels.
And in return for not "rambling on for 15 minutes" dont even cover half of the points you should know, like engaging the core, neutral head position, how to lower the bar properly ect.
GoldenGhost42 Not really, the guy does the exercise like 50 times in the video and they even show you what not to do. You will have perfect deadlift form from this video alone.
Best video on you tube too much rambling steers away from the point
This right here. Buff Dudes videos are the best because they don’t beat around the bush
Why does this guy sound like he's announcing a summer trailer
lol
@HonestTrailers
Deadlift the movie 😎
Deadlifts. coming to a gym near you
In a world rife with bad form, one man...
DON'T keep your head facing forwards like displayed in this video. You need to maintain a neutral spine: keep head aligned with your back.
Thumbs this up so people can see please! Don't injure yourself. P.S. good tutorial apart from that one thing. It might not affect everybody, but for some people it may prove seriously detrimental.
+vitalDaniel NANA this is a very important point to be honest
+vitalDaniel what do you mean?
I think he means have your head angled slightly down so there's a straight line from your neck to your tailbone
Keeping your head neutral is personal preference. It's much harder for most people to keep their lats engaged with their head down. If you keep your head up, however, you can contract your lats better, engaging your core in the process. It all varies from person to person. Some of the best powerlifters in the world come up on deadlift with their heads up to brace their core and pull more weight with better form.
yea also if you dont mind the ugly posture you will develop where your head sticks out.
Instructions unclear, broke my neck.
LMAO
+Jakson McLane My first instinct was to head for the microwave or toaster but I've learned from all the other millions of UA-camrs. Bad things happen when you think with your pecker.
My back is arched so I can't deadlift without breaking my back 😪
Ive actually pulled my back last friday trying to deadlift too much without a back belt and also i am a amateur to deadlifting but not to lifting
RIP NOOB!
did anybody ever notice the head on the woman in the background at 0:48 lol?
Haha yes!!! I tripped out for a little
French Lo Mein Look at the dude on the right at 0:40 :D
French Lo Mein they changed her face there, but not in the mirror xD
Troll Dudes. you can see her face in the mirror btw ;P
haha yah
I have the same shoes but I'm not jacked. Whats wrong?
Your money back
You’re probably just don’t have the same shoelaces
You're not eating your Mini Wheats every morning!
Dude, the fuck? Maybe try Crocs. Hopefully you have filed a complaint. I really hope that you got proper gym shoes.
Never ever, even on a big lift like deadlift, be afraid to do lower weights until you get your form. Over 10 years ago I was a competitive powerlifter (I competed from 16-18 in the high school powerlifting competitions and won the state title, stopped when I got a scholarship for wrestling).
10 years and a motorcycle accident later, I'm starting over. I pulled 605 pounds in competition on deadlift. Now, I've started doing reps with only 225 to get my form and mobility back. It's a HUGE blow to the ego, but you have to know that the weight will come easily once the form is there. Take it from me, you need to get that form and mobility down before trying to go heavy. Any real lifter who sees you doing this, and working on your form, will give you more respect than an ego lifter trying to go heavy with shitty form.
My hips thank you.
Well said
Vanilla Gorilla damn 225 is my max lmfao
Vanilla Gorilla oh wow. Thanks
Just Jason thanks for the motivation dude , and that’s fucking awesome that you can hit 405 at 17. Most people never reach that in their lifetime your crazy strong 😀
When I started doing some deadlifts I've noticed some considerable gains. Especially when youre trying to bulk up. Its such a great fantastic excersice. I just wish I discovered it sooner.
Jax K same here
Caped Baldy i was just too scared of doing it ...
I was always scared to do em too. Fucked my back up real bad in high school doing squats. I just eased in to deadlifts doing 135, keeping a strong focus on form. So far so good!
I was not too fond about deadlifts but now I believe deadlifts are the gateway to muscle building. I love eating and letting the deadlifts configure where the protein goes
I'm 19. Have a good chest but my limbs are a bit skinny. I want to bulk. Would deadlift really help alot?
Hey Hernandez! In the future, definitely! For these "How-To" videos we like to keep the weight low in order to make sure our form is on point. We end up doing close to 100 reps in order to get all the scenes we need so we don't want to be wobbling all over the place! :)
Hey you guys should do a video where you "train" someone from typical noob form all the way through expert form. Like a 20-30 minute long deep dive.
You are FRICKEN AWESOME! Your cadence and delivery are TOP NOTCH!!!
These are by far the best instructional videos on youtube. Short, sweet, informative and to the point. Entertaining and educational. Well done buff dudes!
0:48 look through his legs 😂
Lmao it's someone with a big ass head
love how you block out the women and 2 feet away is her refection unblocked
haha, was going to comment this
Thank you so much Buff Dudes!
THANK YOU. been waiting for a deadlift video from you guys.
Wonderful video guys! When I started getting serious in the gym, I incorporated the deadlift into my back days. Beginning with about 95 lbs and working up to my max of 316 lbs for 4 reps, I have seen my strength explode. It has raised my max on bench, military press, squats & leg press! Thanks for posting and can't wait for the next round of videos.
“The deadlift hits your posterior chain like a bolt of lightning!” 😂 Love it!
These tutorial videos are immensely helpful. Thank you guys so much!! 🙏🏾
Appreciate your clear & thorough video primer for the deadlift. Thanks Buff Dudes!
Yall post the best videos. My favorite channel on UA-cam by far. I've been recently bringing back deads into my training and I have been wondering about my technique. Thanks for the knowledge dudes!
Just had the guy at my gym tell me how to do Deadlifts. He made me stay upright as possible no leaning forward. It was like a squat from the ground. Lol lucky I found this video
Yooo the girl in the back with the animated face at 0:46.. I bust out laughing when i noticed that
They didn't block out her mirror reflection, thats when I laughed.
Best finesss channel on UA-cam, Buff dudes explain proper technique very well. Whenever I am not sure about something this is the first place I come. Really helpful :)
I agree with Patrick. The are the best informational vids on You tube for exercises. To the point, and short. Not a lot of unessisary talk.
The hardest part for me is not rounding my back when I'm returning the bar to the floor.
go lighter. keep your chest up. start doing FRONT SQUATS to strengthen your posterior chain. When still building deadlift strength, you must perfect the form both going up and going down. don't just drop the weight either.
That is weird, most people have trouble keeping a flat back going up. Are you breaking at the hips? Keep the bar as close to you as possible with the lats contracted and elbows pointing behind you, do not let it swing out in front. It should be brushing against your thighs and shins both ways. Bruises and scrapes on them are a "good" sign.
Try some core strengthening exercises as well I had the same problem and working my core helped me. Look up the strengthening the internal belt, I think that's what it's called. Looks like a stupid exercise but it does work lol
You might be lowering the bar too far away from you, which can force you to round the back. Keep the bar close to your legs for the whole movement both up and down, or even have it in contact with your legs so that way you don't have to think about whether it's too far.
Also remember to push back with your hips to start the lowering. Movement comes in primarily at the hips. A common mistake is to start to squat to go down.
Aaron Alquiza but how is it during competetions people just drop the weight after they performed their lift?
Just started deadlifting with a friend who's been doing it for a while now and apparently my form was good and after only a week of practice I hit 200 lbs 8 reps no problem, no back pain days later, nothing (of course some soreness but that's to be expected). So pretty happy about that :)
This is a perfect video! It is extremely clear to understand, the timing of showing and telling is spot on. I like the seriousness with the sense of comedy and suspense. The cartoon faces of the people in the background also shows the professional privacy respect along with a sense of humor.
Glad the what-Not-to-do was included!
Great info.
I am a very polite, well mannered and considerate person. i always rack my weights and clean whatever i was using after finishing an exercise. i reserve the right to make a little noise when im banging out sets of deadlifts with 4 plates
rock on, bro. respect
There is a difference. Like last week I was doing 300 pound squats, which is a good weight for me right now. and my last one included a bit of a grunt. There other guys at my gym though who are totally fucking obnoxious about it and do shit like yell out on every rep, even when they are lifting 15 or 20 rep sets, and throwing their weights down after every set. if it's just a hard lift, cool, you do you, but it drives me nuts when some guys clearly just want the attention
+theheebs100
I have noticed that I start making small sounds like "hnngh!" and "gyaaah!" when I really push myself to the limit during the last couple reps.
I think most people around me are fine with that.
By the time I was done watching this video, I gained 62 pounds of raw muscle, my testosterone is through the roof, and I now have 17 girlfriends. Thank you for this video, my life is complete. 💪😎
Short and loaded with info. Love it
This is exactly what I was looking for. Concise and informative.
gotta question. Does Buff Dudes not know any Buff Chicks? I love the videos. They have helped me with getting form right. Would like some videos for my wife though. Thanks
Hi Jarom, we've released two videos for women. Want to release some more for sure but it's hard locking down people to shoot with us sometimes. Look for more in the future though!
Does that gym seriously have a coke zero machine
+coolsvilleowner lmfaoooo
*****
I have never seen the free pizza and bagels they advertise... i always wondered if they did that shit, but im thinking like free bagels... thats the best you can do?
But coke zero is basically just flavored and carbonated water that's bad for your teeth.
welcome to america
Stay away from anything 'Diet' or 'Sugar-Free' as they are simply replacing the sugar with artificial sweeteners. Chemicals known to be neurotoxins such as aspartame.
You guys are awesome, i love how you show which muscles each workout does
just downloaded your 12 weeks workouts.. your are amazing I've been looking for something like this for a long time n I think left a comment on one of your videos but now I found it thanks again keep them rolling
you can clearly see his hips moving up earlier when going up...
I always scrape my knees as i lower the bar does anyone else encounter this?
you guys do an EXCELLENT job portraying each exercise and I really like that you show what NOT to do. most vids on here don't do that.
Good video. Concise.
Thank you!
he sounds like a late night radio host for love songs
To summarize this video so you don't have to watch it:
1) Lift from the lower back with a fast jerking motion.
2) Don't warm up with light weight. Start with your previous max.
3) Hold your breath throughout the exercise.
Congrats, you're injured. Oops, I mean buff.
You forgot '2)lock/hyperextend knees...'
It's a 3 min video, just watch it
also when you're standing up, twist from side to side to help strenghten your spine
Lies
Great, very direct and no nonsense talks.
This is just GREAT!
Your gym has a coca cola machine?
i notice how you hold the bar with both hands with palms facing inwards, and not one facing inwards and another outwards... and thats how i see most people do it; with a feverse grip. does this make a difference or not?
Use the grip with both palmes facing towards you as long as you can hold the bar, then switch to the alternating grip. The deadlift is an excellent exercise for your grip strength. Using the alternating grip from the beginning decreases the training effect.
and what if i turn both my palms outwards? i did that today and it made it easier to lift heavy.
Rusty Blade Hmm, I can't imagine a correct execution of the exercise with that sort of grip, at least not with my anatomy. The underhand grip will put you ellbows and shoulders in an awkward position. This is the reason why I stopped lifting the bar from the ground when doing underhand grip bent over rows and instead put the bar on the power rack.
I'm not an expert and I could be wrong, maybe this works for you. However, no professional uses the underhand grip and I think there are probably good reasons for that.
You do what's comfortable, it's doesn't make a difference..
thanks
very accurate and informative.good work
Great video,finally fixed my deadlift technique thanks to this video. Let the gainz BEGIN!
Keep it up guys.
At 0:47 you hide the woman's face with a caricature.
Now look at her reflection on the mirror (Left side) - her face is visible...
Would you say there's anyone age limitations? or is it simply down to form
16
Alex Campbell Just be very careful about the form. Don't push yourself too hard (and don't do 5 sets of these... that's just unnecessary); a lot of people really mess up their backs doing deadlifts... but if you do them right they will make your back strong. Just don't go too heavy and don't do too many.
BTW, squatting is much safer for your back and works many of the same muscles. Your squats will help your deadlift strength increase. Therefore do a lot of squats, and do deadlifts about half as often as squats. (Make sure you practice good squatting form as well!)
ok cheers for the advice
yeah I took the advice and have stayed at the same weight for 2 months to drill in form
Alex Campbell I'm 16 and deadlift too. Wear a belt, it helps a lot.
Love these videos! subbed
Thanks for the video! Funny commentary too. Loved it.
I stand corrected , having just seen Mark Rippetoe ( art of manliness)I realized you need to pull the weight with the center part of the foot rather than the heel.
Watching this after I have severe lower back pain which is due to a shitty form
same and with squats... oh god have I been doing it wrong
Me too lol but it's not that bad of a pain but definitely an ache
If it's just an ache maybe it's muscle soreness?
Glad to hear that your back is fine :)
I got a little worried about back ache when starting deadlifts but an ache is just the type of pain you'd get from exercising any untrained muscle group.
As long as it's not a sharp or shooting pain, it's probably just muscles on their way to becoming stronger.
Listening to your description of deadlifts is like reading good copy (copywriting) for a fitness product. Love it...
thank you buff dudes. So many useful information all of which i cannot comprehend
did anyone think that the narrator sounded like solid snake
the narrating was corny as fuck, but i'll be damned this was realy useful. until i saw the common mistakes part of the video, i was probably gonna do that at the gym haha
I did my first deadlifts this week because of this channel. Thank you buff dudes for helping me get started.
thanks so much! great technique!
at 0:48 they forgot to cover the woman's face in the mirror that make me laugh
I've performed the deadlift correctly but is it normal to feel sore at the lower back? I've felt it the day after.
stronglifts.com/deadlift/back-pain/. Stronglifts is a program I've been on for awhile. Deals with all compound lifts. That article should get you straight.
+Boltzmann88 Hey dude, my lower back is sore but it's only my left side? I can feel my left lower back muscle but my right had nothing I can feel
Swag Massa
You need someone to watch your form while you deadlift. If you're only sore on one side then it sounds like you have a side that is weaker than the other. Either that or you have a pre-existing injury that you haven't told us about.
The longer you have the weight in the air and the heavier the wait is, the more pain you will experience in the future sometime for days sometimes years down the road when you get older due to the compression damage on spinal cartilage.
Thanks for the tips. Subscribed
buffdudes, you are awesome!
anyone else notice the bobblehead in the back
If you want to teach form correct yours first. Keep your head in line with your spine. Number one mistake that almost everyone makes looking up while desdlifting. If your looking up your altering the straight line of your spine
so look forward???
damn it woman this is important!!!!
+Hektor Steel look five feet ahead of you and try keeping your head in line with your spine a flat plane with three contact points is what I emphasize . get someone to hold a broom stick on your back so your lower back your delts and a tiny bit of your skull are making contact
Sudeep Bagri OK thanks
Huge misconception regarding his neck position. Johnny Candito has nearly held world records for his weight class and goes into depth regarding head position during the deadlift. “Head position in the squat and deadlift” is the title of his informative video. Theoretically it makes sense to keep your cervical spine in line with the rest of our spine, but that part of your spine is not what’s under load. There have been plenty of successful powerlifters that have lifted with their head tilted upward in the deadlift. Do I like it? No, I try to deadlift like Elliot Hulse. But it’s not that compromising to your body as rounding or hyper extending your lower lumbar would be under the load of a heavy deadlift.
Thanks, excellent video.
Thank you! Very clear from bottom to top and back again.
0:47 LOOK AT THE WOMAN'S FACE BEHIND HIM!
itwsw wtf lol 😂
I love how they cover up the womans face but you can still see it in the mirror.
Awesome work, guys! Mahalo.
Nice vid - well explained. Thanks
What's up with the chick in the background at :40 ?
She's like a bobble head
Are you joking?
HTTR TJ LMAO.....Of course I'm joking....
lol soda machine in the gym...
need those carbs bruh
Resilience
It's a test.
A lot of gyms have soda or snack machines in case for some reason, a diabetic or hypoglycemic person faints and needs something with sugar in it to help them gain back consciousness.
Awesome! Glad we could help Zebra!
Awesome video dude 🤘🤘 thanks
Thanks. You blurred the face of the girl in the background but not her mirror image.
its so hard for me to do a proper deadlift i don't know why it's just so hard
To perform a proper deadlift it is not only about form and strenght, this is probably the only exercise where you need to be mentally strong. Having your head cleared of any thoughts, 101% focus and total tunnel view. Also you must create tension in your whole body.
He's right; there's a tremendous amount of focus required for this lift; it's more technical than it looks and is truly a full body effort. I've been doing it for over a year and still don't have it quite right. You should start with weight that you can handle *comfortably* for at least 10 reps while working on form.
Great video!
i really enjoyed this video !
omg the woman's cartoon head back there
Yo wtf is that. Looks like a wii character
+Azrin Azuddin
Selfish bastards be refusin to sign the release forms to appear on camera, makin us spend more time in after effects n shit.
Anyone see the lady in the background with the animated head? xD
THANK YOU buffdudes!
the gym i go to has crappy instructors (basically there to clean the place and watch tv) and none of them could show me proper form for this so ive never attempted deadlifts. now i can take another step to becoming a buff dude too :D
This channel is pretty cool thanks
Why the HELL do they have a coke machine at a GYM?!?!
murica
for strengthening will power
Allistar123 hahahahaha cracked up
Dat insulin spike for gainssss
*****
Well if you look closer it's zero calories.....still shit....but with no calories (maybe even worse)
So irresponsible to teach this exercise without covering the most important safety cue, Valsalva maneuver, a lot of people will get hurt if they start deadlifting without properly bracing the core.
+Boyka boost Great point man, your comment should be top comment.
+Boyka boost The VM, unfortunately, imposes negative hemodynamic effects on the cardiovascular system, e.g., increased blood pressure, increased heart rate, and risk of cerebral hemorrhage.[11][12][13] Therefore, the VM is not recommended for strength training purposes,[14] particularly in people with high systemic blood pressure.[15]
joe blow you´ve been dangerously misguided, try squatting or deadlifting 400+ pounds without bracing the core and see what happens, i doubt your back would survive a set without winding up in severe pain, a lot of bad information out there, i suggest you be careful.
+Boyka boost Probably just a poor choice of terminology bro. The valsalva maneuver per se involves trying to exhale in a closed glottis (airway) and does not necessarily involve tightening any muscle. I do get your point though that tightening your core muscles is extremely important when doing this kind of exercise. Try tightening your core muscles while breathing freely just to prove my point that you don't have to do the valsalva maneuver just to tighten your core. :)
Tried 415 raw and my back is fine,couldn't get it all the way though 😕.
Awesome tips and editing great channel it's been realy helpful thanks a lot Buff Dudes.
thanks for the video , did them first time ... rly helped , I needed this routine in my workout.
0:42 the mirror kinda makes that pointless.
funny how the speaker tries to talk like a tough guy.
I couldn't listen to him anymore after about 45 seconds.
WANKY WIN
why you dissing buff dudes
How can you NOT hear the ironic tone in his voice? He's clearly joking.
Brien Elwood Washburn LOL bitch shut up hahah
Brien Elwood Washburn shut up helmet
favorite excercise for me. Great tutorial-
Awesome. Loved the tip about putting weight underneath to create room!!
anyone notice the chick's head behind him?
watched some guy that is gym staff at my gym doing dead lifts the other day, he would lift and when he reached the top go like some limp penis and drop the weight down..think it was way too heavy for him to lower it down lol get a headache standing near him just dropping 100kg on the floor.
***** oh there's a lot more than one, they just make me cringe thinking of their poor lower back :(
i would say between 20-25 extremely skinny lifting over 100kg deadlifts for 2 reps i think it was then yeah limp penis mode activated.
dropping the weight is actually better for you (worse for people around you). unlike many other exercises, there is little to no benefit from going slow on the second phase of the deadlift. you actually have higher chance of injury lowering the weight slowly as opposed to dropping it if you are dealing with a huge amount of weight.
***** I wouldn't recommend it, drop the weight down do proper reps instead and a weight you can manage.
P4TTL I love how you made 100 kg sound like alot 8)
Thank you for the video
The greatest opening to any video ever!
you could see the woman's face in the back using the mirror
LOL thanks for pointing that out
Hah, I noticed that as well. Pretty funny.
lol who cares? :)
Chris Walczuch It's funny how they try to cover the woman up, but not the mirror. That's all.
No matter how strong you are you start out at around 135 lbs which is roughly about 0lbs.Anything less is like runnning a 5k,it doesnt count and neither do you
this is probably my favorite BroScienceLife quote.
+Ben Dover as a chick i feel like i have to follow this too...
GTPrincess123 belive me, when you deadlift no one is gonna be looking at the weight
Ben Dover
i know but because you said this, i now feel obligated to lift 135 lbs now... i wanna count and you sound like the head of the bro lifting committee.. i wanna be part of the bros😞😓
GTPrincess123 who knew my words are that strong.Well put that weight on the bar and pull it the fuck up,and when you put it down you better put it down hard so every chick that does cardio and never squats/deadlifts fears of your presents
Thank You for this!!! It's awesome!!!! great explanation!!!
Thanks Buffs, awesome thank u