You're a real one for posting a video like this Eugene. As a trainer myself there's so often this "I've already figured it out, there's nothing left to learn" mentality (especially with younger trainers), but you're showing that an elite like yourself will always benefit from outside input, and that there's always room to learn. Form evolves, people are different, and it's hard to take a step back and reevaluate for yourself. You're humble and hungry to learn, and I want you to know that it's inspiring your viewers like me to always be looking to learn.
Very interesting! I use to pull the slack with my arms engaging my lats etc and this often leads me to use more low back to start the lift, I'll try to "push the slack" using more legs to create tension with the bar and start the movement.
Dude, this little change of focus blew up my deadlift. Amazing how much difference in strength potential can be elicited via an increase in technical efficiency.
Humble pie for me. I had to go down a lot of weight to engage correctly with my legs. I've been doing it wrong for a while. But long term I know it will be worth it.
didn't even watch the full video but already know this is going to be good, the amount of effort with the camera quality and the time spent by both you, eugene, and by powerlifter will, is just amazing and this is for free. this should have 1 million views because this information is about as valuable as it can get for any lifter.
One thing I noticed is that Eugene, starting from the top position, starts to bend the knee simultaneously with the hip flexion, to lower the bar. While Will starts the movement only with the hip, almost like a rdl, to bend the knee from the middle of the movement, which seems to me to be better to prevent the bar from touching the patella, making the movement seem segmented, divided into two moments. That's why Will's movement feels so fluid, i think. Great video!
At 07:45 when Will is demonstrating bar floats, I could really see the difference in pulling out slack. Watch how his butt drops slightly as his upper torso comes up. It all moves as one unit with the hip as a lever. Totally been doing deadlifts wrong for a long time, looking forward to trying this out tomorrow. Thanks for the video Eugene and Coach!
I recently started lat awareness but watching this it seems my natural inclination was better, before that. I do appreciate the bending the knees only as much as needed to grab the bar.
Love that you are working on form. Great example to everyone to keep learning and improving! Would like to say (if you didnt get this already) that your set at 9:20 your butt rises at the start of each rep. That cue about leg drive to take out the slack in the bar made you refocus back to your favorite habit too much (too much leg). The lat cue helps keep you from losing the connection form arms to core to hips. In these reps you are doing more of a good morning to finish the rep than you should.
Horseshit. The hips are rising to the correct position. This is not a good morning. The hips are not too high. He just lowers his hips during the setup and then the body automatically readjusts it for a stable pull. It happens to everyone who starts with their hips too low, regardless of how much leg you are using. He gets pulled forward due to the hip rise which makes the movement look a bit off, but if he just started in that position, it would be fine. (he's also overextending during every single rep but that's besides the point)
I like Will's take, that we overthink the deadlift. Like you, I overthink my setup and find (perhaps unlike you?) that my lifts are suboptimal because I'm discouraging myself. My better lifts have always been when I've relaxed and just cued to "Push" the barbell off the ground.
Okay, this video broadened my perspective on deadlifts. I'm a novice lifter and I always feel my lower back, but I tried how Will explained and tomorrow at the gym I'll try with weights to see if my form improves. Thanks for this content Eugene! Edit: 9:13 goddamn Will... Your legs are massive.
Great collab! Had Will as a coach a couple of years back and couldn't recommend him/Nexus more. His coaching is responsible for two of my biggest periods of growth (both literally and metaphorically) in my lifting journey. Great to see you doing vids with him :)
It's one of those things I'm semi-aware of, but not always mindful about. Because sometimes I'll do a deadlift that really feels good and strong and I'm noticing that sensation of pushing downwards rather than _just_ pulling upwards. But it's not consistent. Well, I'm doing deadlifts today, so I guess I'll be working on it.
i personally adore the way Chris Duffin coaches the deadlift in a video with Supertraining vid is called "Deadlift like Mad scientist Chris Duffin" or something. He also goes indepth on bracing mechanics in the squat video. Those 2 were big foundations for me
Seriously just recorded my deadlift and it looked like crap. I’m going through my IG stories and you uploaded this video at the perfect time. Thanks for all the great content!!
This content is great, i now can see i have changes i need to make in my form with the different cues in the lift. I been wondering about how to get to big numbers in dead lifting and here we are. Will and Eugene thank you for your time in the creation of this content.
One cue that works for me is to keep the butt tight, push knee out, and let your body weight be on the outside of your feet. That will transfer the power focus to lower body
probably one of the best deadlift explanations, i also tend to overthink at my lifts, im gona make sure the technique is right before i put heavy weight on it
Love it Eugene!! I failed on 315 today, I really feel like I should have been able to achieve that based on my usual working loads. Here to get better!
I personally have found it much easier to learn a neutral setup with proper tensioning through removing the term "pulling" from the deadlift in my mind. When I "pull" slack, the only thing that's even kind of a pull is slight shoulder extension. I actively flex the tricep to "push" the bar away, protract and depress my scapula ("long arms!"), and push into the floor with my feet as I float my hips back. If you deadlift over 400 lb or weigh over 200 lb, the bar should float to 275 lb in your warm-ups, maybe even 315 or above if you're really aggressive in cueing during the warmup sets. A lot of people are really extension dominant in the deadlift. It's much more helpful to think of it as a pushing movement to eliminate the accentuated lumbar extension, scapular retraction, and elbow flexion you see from a lot of lifters. What happens under heavy loads is the spine gives first, the bar drifts away from the body, the hips shoot up, and people either round back it or stiff leg it if they can even finish it. A lot of times these lifters are also slow off the floor, so max attempts get glued. I used to be exactly this way and fixing my setup has allowed me to add 80+ lb to my 1RM in about a year. So much of my progress has been because of the lower fatigue from session to session. My lumbar just doesn't get fatigued the way it used to because it's not getting that "unfolding" effect of losing position during the set. Instead, most of the fatigue is in my glutes which recover much more quickly, allowing me to get in more volume and hence more practice. It may seem counter intuitive, but neutral lumbar and mild thoracic rounding make the lift more efficient for most lifters.
Hello, first off all I think your technique is very good. When you are comfortable with it, you can leave it as ist is. If you want more engaged scapulae, you can point your elbows backwards and also use it as an overflow activation (that comes from the tharapie with stroke Paitients) The neutral position of the hips is 11 degrees outward rotation, but the gluteus aktivation may be restikted by that
I love his way of finding the starting position- high hips but also super tight and nice lower back. But I guess it won't work with straps because you can't lower yourself into position then take the bar.
This is a fantastic video sharing the process and explanations given in the process you took part in for your lift. Gives a great additional perspective on someone's being coached.
I’d almost cue the slack by getting your shoulders a bit further over the bar and pull the slack as you lean back like you’re hanging off the edge of a pool. The reps at the end look really good.
I was going to say the same. You are letting your knees bend as you descend which shows you are using you Quads a lot more than your hips. That dude is Strong!
A power lifters goal is to lift as much weight as possible. A bodybuilder wants to make lighter weight feel heavier in the muscles that you want to target. What technique you use really depends on your goals.
Ive noticed having tight hips really limits your ability to get into starting position, and once you begin to loosen them up you get a nice feeling of tautness in your hip flexors that is engaged immediately, rather than being slack and activating upon lifting
Its weird cos sonce I focused more on pulling my lats down in my deadlift i removed unbalanced strain on my right lower back and feel way stronger. I don't actually use the lats as a cue for taking the slack off the bar though, definitely the leg drive and squeezing glutes is what feels like takes thw slack off to me.
Nice. I have a really hard time doing conventional deadlifts. I'm bent over almost parallel. But with the bar over my mid foot I cant move my knees forward more. So I'm not sure if I'm supposed to still move them forward more like in this video. I've recently switched ot sumo. Feels way better, actually feel it in my lets now not my back. I'm not sure if I'm genetically stronger with sumo or conventional, because I'm 6'2. But even if I'm not 'stronger' sumo, it feels a whole lot better to do. So to anyone reading, if you feel conventional in your lower back way too much and its making you not want to deadlift because ur sore 24/7, try sumo.
Doing this puts much less pressure on my lower back as if I was to do it the way I was taught. Tried it out today, needs a bit of practice, but it's definitely better ! Thanks for that. By the way, where can I buy these straps ? Are they leather ?
Personally I prefer to do the wrist-straps kneeling and then getting into pull-position. When standing, holding that static position limits my lifts. Eugene, on some lifts it looks like you¨re flexing your right arm, (just a little bit) that will put extra stress on the biceps. Try to flex the triceps when starting the pull. Good stuff, love your videos.
How does he manage to pull heavy weights quickly? I understand he's an advanced lifter still most people I see are not able to pull weights quickly as he does. Great video❤
Because most of the time people will simply hyper extend their back and pull their shoulders back in order to feel their lats engage. If you're starting in the right position with shoulders slightly ahead of the bar your lats will do their job because the lats are an arm extensor, so as the bar leaves the ground its your lats keeping the bar up against your body. If your lats weren't working the bar would simply drift away from you like a pendulum during the beginning phase of the lift where you're more bent over.
Hi Eugene, just came across one of your old videos on benching without retracting the scap and with shoulders depressed etc. Was just wondering your thoughts on the decreased stretch at the bottom of the movement we have when we bench flat with virtually no arch. Whilst we have the increased rom in the shortened position during the scapulohumeral rhythm portion of the lift, surely we are losing rom in the lengthened position as we can’t get the elbow in to extension behind the body as much as we would do with an arched back. Interested to hear your thoughts. Thanks!
The initiation is in your hamstrings/glutes, then the power of the lift is through your legs/back. The lats and upper body are for bracing the bar path, not pulling it off the ground.
@@stuntmonkey00 awesome advice. Was wondering why I could only feel my back and shoulders after (conventional) deadlifts. I also don’t have any straps so my forearms and grip usually fatigue at 120 kgs.
You're a real one for posting a video like this Eugene. As a trainer myself there's so often this "I've already figured it out, there's nothing left to learn" mentality (especially with younger trainers), but you're showing that an elite like yourself will always benefit from outside input, and that there's always room to learn. Form evolves, people are different, and it's hard to take a step back and reevaluate for yourself. You're humble and hungry to learn, and I want you to know that it's inspiring your viewers like me to always be looking to learn.
Learn learn learn learn, learn learn learn.
Thank you! 🙏
There's nothing left to learn other than there's nothing left to learn 💪
Are you kidding me?? Here I am, yesterday, searching UA-cam for deadlifting technique tips and Eugene uploads this gem. Incredible lesson, Will!
Thank you! 🙏 will is a great coach
The thumbnail😂😂
😂😂😂
Very interesting! I use to pull the slack with my arms engaging my lats etc and this often leads me to use more low back to start the lift, I'll try to "push the slack" using more legs to create tension with the bar and start the movement.
It's such a a great cue!!
Dude, this little change of focus blew up my deadlift. Amazing how much difference in strength potential can be elicited via an increase in technical efficiency.
Humble pie for me. I had to go down a lot of weight to engage correctly with my legs. I've been doing it wrong for a while. But long term I know it will be worth it.
@@jacobwiley411 just shows your weaknesses, so in the end it is a good thing i guess
didn't even watch the full video but already know this is going to be good, the amount of effort with the camera quality and the time spent by both you, eugene, and by powerlifter will, is just amazing and this is for free. this should have 1 million views because this information is about as valuable as it can get for any lifter.
One thing I noticed is that Eugene, starting from the top position, starts to bend the knee simultaneously with the hip flexion, to lower the bar. While Will starts the movement only with the hip, almost like a rdl, to bend the knee from the middle of the movement, which seems to me to be better to prevent the bar from touching the patella, making the movement seem segmented, divided into two moments. That's why Will's movement feels so fluid, i think. Great video!
At 07:45 when Will is demonstrating bar floats, I could really see the difference in pulling out slack. Watch how his butt drops slightly as his upper torso comes up. It all moves as one unit with the hip as a lever. Totally been doing deadlifts wrong for a long time, looking forward to trying this out tomorrow. Thanks for the video Eugene and Coach!
He's so polished!!
I recently started lat awareness but watching this it seems my natural inclination was better, before that. I do appreciate the bending the knees only as much as needed to grab the bar.
Love that you are working on form. Great example to everyone to keep learning and improving! Would like to say (if you didnt get this already) that your set at 9:20 your butt rises at the start of each rep. That cue about leg drive to take out the slack in the bar made you refocus back to your favorite habit too much (too much leg). The lat cue helps keep you from losing the connection form arms to core to hips. In these reps you are doing more of a good morning to finish the rep than you should.
Horseshit. The hips are rising to the correct position. This is not a good morning. The hips are not too high. He just lowers his hips during the setup and then the body automatically readjusts it for a stable pull. It happens to everyone who starts with their hips too low, regardless of how much leg you are using.
He gets pulled forward due to the hip rise which makes the movement look a bit off, but if he just started in that position, it would be fine.
(he's also overextending during every single rep but that's besides the point)
I like Will's take, that we overthink the deadlift. Like you, I overthink my setup and find (perhaps unlike you?) that my lifts are suboptimal because I'm discouraging myself. My better lifts have always been when I've relaxed and just cued to "Push" the barbell off the ground.
Man from seeing this video so many things I have work on. Great to see Eugene taking advice on his form. Will is super strong
OMFG the 'pushing the slack' using the legs is just... FUCKING GENIUS. I can't wait until my next workout to try this!
Yes!!
Okay, this video broadened my perspective on deadlifts. I'm a novice lifter and I always feel my lower back, but I tried how Will explained and tomorrow at the gym I'll try with weights to see if my form improves. Thanks for this content Eugene!
Edit: 9:13 goddamn Will... Your legs are massive.
Check out jonni shrieves recent deadlift vid for a really helpful cue breakdown like this but more :) 💪
@@phinnphace Good stuff, thanks.
Great collab! Had Will as a coach a couple of years back and couldn't recommend him/Nexus more. His coaching is responsible for two of my biggest periods of growth (both literally and metaphorically) in my lifting journey. Great to see you doing vids with him :)
He's awesome!
Will’s physique is so perfect man. I’m envious
I am loving these thumbnails 😂😂😂
😂😂😂 glad to hear it
It's one of those things I'm semi-aware of, but not always mindful about. Because sometimes I'll do a deadlift that really feels good and strong and I'm noticing that sensation of pushing downwards rather than _just_ pulling upwards. But it's not consistent.
Well, I'm doing deadlifts today, so I guess I'll be working on it.
Some solid knowledge! Will seems like a great guy to be coached by!
He's brilliant
i personally adore the way Chris Duffin coaches the deadlift in a video with Supertraining vid is called "Deadlift like Mad scientist Chris Duffin" or something. He also goes indepth on bracing mechanics in the squat video. Those 2 were big foundations for me
I gotta say it's pretty freaking cool seeing Eugene get trained. Idk.. It's working for me
Thank you! 🙏
Seriously just recorded my deadlift and it looked like crap. I’m going through my IG stories and you uploaded this video at the perfect time. Thanks for all the great content!!
Thanks for creating this content Coach! This is going def change my deadlift game in the Ganbaru programs. 🙏Two thumbs up!!!
Good luck!!
This content is great, i now can see i have changes i need to make in my form with the different cues in the lift. I been wondering about how to get to big numbers in dead lifting and here we are. Will and Eugene thank you for your time in the creation of this content.
One cue that works for me is to keep the butt tight, push knee out, and let your body weight be on the outside of your feet. That will transfer the power focus to lower body
your reps at :38 compared to 3:38 already shows inprovement. love to see you take up learning from all angles.
probably one of the best deadlift explanations, i also tend to overthink at my lifts, im gona make sure the technique is right before i put heavy weight on it
Possibly the best deadlift video ever
I hate deadlifts but this video made me want to give them another try!
Good luck
Top notch. Definitely gonna have to try the floating bar. Seems like it’s gonna really help dial in the starting position.
Love it Eugene!! I failed on 315 today, I really feel like I should have been able to achieve that based on my usual working loads. Here to get better!
is good to know that I was teaching my Clients with good technique :)
11:07 lmao that's a completely reasonable reaction
I personally have found it much easier to learn a neutral setup with proper tensioning through removing the term "pulling" from the deadlift in my mind.
When I "pull" slack, the only thing that's even kind of a pull is slight shoulder extension. I actively flex the tricep to "push" the bar away, protract and depress my scapula ("long arms!"), and push into the floor with my feet as I float my hips back. If you deadlift over 400 lb or weigh over 200 lb, the bar should float to 275 lb in your warm-ups, maybe even 315 or above if you're really aggressive in cueing during the warmup sets.
A lot of people are really extension dominant in the deadlift. It's much more helpful to think of it as a pushing movement to eliminate the accentuated lumbar extension, scapular retraction, and elbow flexion you see from a lot of lifters. What happens under heavy loads is the spine gives first, the bar drifts away from the body, the hips shoot up, and people either round back it or stiff leg it if they can even finish it. A lot of times these lifters are also slow off the floor, so max attempts get glued. I used to be exactly this way and fixing my setup has allowed me to add 80+ lb to my 1RM in about a year. So much of my progress has been because of the lower fatigue from session to session. My lumbar just doesn't get fatigued the way it used to because it's not getting that "unfolding" effect of losing position during the set. Instead, most of the fatigue is in my glutes which recover much more quickly, allowing me to get in more volume and hence more practice. It may seem counter intuitive, but neutral lumbar and mild thoracic rounding make the lift more efficient for most lifters.
videos are gold. Love it. Keep it up
Thank you! 🙏
getting the legs to pull out the slack was a great cue.
Yes!
Love this, just heard the closing statement. I’d love to deadlift with you Eugene, I think you should get back into it bro!! Let’s see 225kg soon!!
the "leg press" explanation was really useful
Yes!
Hello, first off all I think your technique is very good. When you are comfortable with it, you can leave it as ist is. If you want more engaged scapulae, you can point your elbows backwards and also use it as an overflow activation (that comes from the tharapie with stroke Paitients)
The neutral position of the hips is 11 degrees outward rotation, but the gluteus aktivation may be restikted by that
That was cool . Would love to see the build up to the max
Will is king
Wow that was so goooood ? Hope a squat video is also coming🤤
10:53 RIP Teo's nose 😂😂😂
I love his way of finding the starting position- high hips but also super tight and nice lower back. But I guess it won't work with straps because you can't lower yourself into position then take the bar.
Love the dog chilling in the background
bloody hell wills a beast!
This is a fantastic video sharing the process and explanations given in the process you took part in for your lift. Gives a great additional perspective on someone's being coached.
Max out Eugene! Everyday is max day :D / que vid with Will on max DL day and lets work it out to improove.
Hahaha that giant head though 🤣
Glad you enjoyed it 😂😂😂😂
Haha yes!! Great info as well thank you 😊
I’d almost cue the slack by getting your shoulders a bit further over the bar and pull the slack as you lean back like you’re hanging off the edge of a pool.
The reps at the end look really good.
I was going to say the same. You are letting your knees bend as you descend which shows you are using you Quads a lot more than your hips. That dude is Strong!
Hahahahhahaha “that’s fucked.” Had me dead I was thinking the same thing
A power lifters goal is to lift as much weight as possible. A bodybuilder wants to make lighter weight feel heavier in the muscles that you want to target.
What technique you use really depends on your goals.
Will looks like t-rex flexing, on the thumbnail 🤣🤣
idk why but the "Yeh thats fucked" made me giggle
8:00 just casually flexing them calves on us
Great video. I have t-rex arms and really struggle to get into a good DL position, will try out this method tomorrow.
Good video, thanks!
Dude this beast just dwarfed you mercilessly... I guess it's quite usual for him to do
Absolutely 😂😂😂
He’s a huge strong guy. Probably in the top 1% anywhere in the world
Thanks for lesson. I find it hard to be consistent. Especially on heavy singles. I have to fire up a lot. I'm a masters lifter. 64 in October.
The way he's toying 250 kgs is just unbelievable 😳
Awesome!
Me watching this after deadlifting earlier today: "I should deadlift tomorrow"
Why don't you cue the engage the lats? Thanks for the great video.
i realised the setup i yave for my upperbody is the same, ive never used felt the lats cue, i just brace and let it do it's thing
I like it how u always like to learn more and more even tho u have a huuuuuuuuge knowledge, can u speak about breathing techniques while deadlifting
Let’s get Huge Euge back!
MAX OUT!
Ive noticed having tight hips really limits your ability to get into starting position, and once you begin to loosen them up you get a nice feeling of tautness in your hip flexors that is engaged immediately, rather than being slack and activating upon lifting
Squatting atg helps with crunching your hips down
Its weird cos sonce I focused more on pulling my lats down in my deadlift i removed unbalanced strain on my right lower back and feel way stronger. I don't actually use the lats as a cue for taking the slack off the bar though, definitely the leg drive and squeezing glutes is what feels like takes thw slack off to me.
Nice. I have a really hard time doing conventional deadlifts. I'm bent over almost parallel. But with the bar over my mid foot I cant move my knees forward more. So I'm not sure if I'm supposed to still move them forward more like in this video. I've recently switched ot sumo. Feels way better, actually feel it in my lets now not my back. I'm not sure if I'm genetically stronger with sumo or conventional, because I'm 6'2. But even if I'm not 'stronger' sumo, it feels a whole lot better to do. So to anyone reading, if you feel conventional in your lower back way too much and its making you not want to deadlift because ur sore 24/7, try sumo.
I'm 5 11 and I feel better sumo for my heavier sets, with conventional I feel it more in my lower back and not in a good way
Can’t wait till I’m big enough to wear a baggy t-shirt and still look jacked
Same here 😂😂😂
@@coacheugeneteo I was talking about you too 🤣
Doing this puts much less pressure on my lower back as if I was to do it the way I was taught. Tried it out today, needs a bit of practice, but it's definitely better ! Thanks for that. By the way, where can I buy these straps ? Are they leather ?
Of course the big bloke's forms going to look better and cleaner as he's on gear
Thank you a lot. you're the best.
Personally I prefer to do the wrist-straps kneeling and then getting into pull-position. When standing, holding that static position limits my lifts. Eugene, on some lifts it looks like you¨re flexing your right arm, (just a little bit) that will put extra stress on the biceps. Try to flex the triceps when starting the pull. Good stuff, love your videos.
My gym only has hexagon plates, should I reset every repetition to prevent the bar from moving?
I absolutely would. Those plates are so frustrating 😅
I am much in my head too. I'm currently at 325Lbs max but wanna get to 4 plates.
I hope this will fix my backpain🥹😍
great stuff
Also, Max deadlift video when
great vid. id be curious on someones take on how to optimize a jefferson or hack deadlift. eric bugenhagen has given tips but more info is better
Sick
Hi Eugene, I'm just curious, what height and weight is Will? Thanks
Now I wanna see a lowbar powerlifting squat
How does he manage to pull heavy weights quickly? I understand he's an advanced lifter still most people I see are not able to pull weights quickly as he does. Great video❤
He's one of the best in the country. So he's a little beyond advanced 😅
@@coacheugeneteo ❤️
So should we still think "Screw feet into the floor" ???
why is the lats cue bad ? very interesting video and very good advices thank you
Because most of the time people will simply hyper extend their back and pull their shoulders back in order to feel their lats engage. If you're starting in the right position with shoulders slightly ahead of the bar your lats will do their job because the lats are an arm extensor, so as the bar leaves the ground its your lats keeping the bar up against your body. If your lats weren't working the bar would simply drift away from you like a pendulum during the beginning phase of the lift where you're more bent over.
maxx out maxx out maxx out :D
Should dead lifts be done on a leg day or back day?
Legs - they are a glute and ham exercise but personally i do them on their own day
do we know what brand shorts Will is wearing? I like them
Massively late reply here lol but they're Lululemon
@@williamcrozier3968 cheers Will, I appreciate it. Which model? Great insight btw, you're mega strong
1rm Eugene let's gooooooo
he a unit
let's go for that 1RM Eugene.
Hi Eugene, just came across one of your old videos on benching without retracting the scap and with shoulders depressed etc. Was just wondering your thoughts on the decreased stretch at the bottom of the movement we have when we bench flat with virtually no arch. Whilst we have the increased rom in the shortened position during the scapulohumeral rhythm portion of the lift, surely we are losing rom in the lengthened position as we can’t get the elbow in to extension behind the body as much as we would do with an arched back. Interested to hear your thoughts. Thanks!
How to initiate the lift? Push with quads like leg press or pull with Lats alongside the push through heels?
Try both, but most coaches I've seen say to start with a push like leg press. Don't worry too much about what your lats are doing at the start
The initiation is in your hamstrings/glutes, then the power of the lift is through your legs/back. The lats and upper body are for bracing the bar path, not pulling it off the ground.
@@stuntmonkey00 awesome advice. Was wondering why I could only feel my back and shoulders after (conventional) deadlifts. I also don’t have any straps so my forearms and grip usually fatigue at 120 kgs.
1:17
3:38
7:54
that deadlift is super clean. or is he just super strong?
Look at those traps. 😮
what about sumo stance?
Dude, you slightly break at your knees first on the way down vs breaking at the hips