STOP Doing Deadlifts Like This (SAVE YOUR SPINE!) ft. Dr. Stuart McGill
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- Опубліковано 20 вер 2024
- If you’ve ever hurt your back deadlifting or are afraid to do deadlifts in fear that you will end up hurting yourself, you’re not alone. There are 5 reasons why injuries are common on the deadlift. I’ll share with you what these reasons are, how to determine the right deadlift form for your body and how to perform this proper deadlift form safely to help you, not hurt you. Learn how to properly deadlift without fearing lower back pain here.
First, the problem with deadlifts is that it’s very easy to lose a neutral spine position - which contributes to injuries. So what can we do about this? Well, today I’ve brought in world renowned back pain expert Dr. Stu McGill, who has studied the science of back pain for over 30 years. The first reason you struggle with proper deadlift form may have to do with your hip structure. Those with deep hip sockets tend to have the most trouble getting into and pulling from the bottom position of a deadlift, especially when using a narrow foot stance. Those with deep hip sockets will thus need to modify their stance.
To find the optimal stance and type of deadlift for you and your hips, get onto all fours with your hands directly under your shoulders, knees under your hips, and ideally with your feet against a wall. Sink your hips back into heels as deep as you can without rounding your lower back. Then, try to find that sweet spot position that feels the best and allows you to get the deepest without rounding at your lower back. Once you’ve found that position, stand up and make note of how far apart your feet were and the angle your knees were turned out at. That will now be the safest deadlift stance for you to use.
Next up: using standard 45-pound weights on each side forces you to have the required range of motion or the right body structure to be able to safely deadlift from that height. Don’t have either? Rather than forcing your body to pull from the ground, find a way to elevate the bar to shorten the range of motion to a level where you can perform the deadlift without compromising on correct form. Then, after a month or so, try lowering it slightly and see how that feels. If that goes well, great, build from there and continue lowering. If that however causes back pain or breaks down your form, then go back to the higher plates.
Third, you need to create what’s called the “lifter’s wedge” to create stiffness before you pull for proper deadlift form. When at bottom position, find a neutral spine and the bring bar as close to shins as you can. Then, think about bending the bar to engage lats/pecs. This will provide the counterbalance needed to “pull” your chest up and hips down, “wedging” yourself between the floor and the bar. You’ll have already performed 95% of the lift. From here, you simply apply 5% more effort by pushing your feet into the ground and bringing the hips through to complete the lift.
Fourth: perfecting your deadlift technique and strengthening your protective back and core muscles takes time and repetition. During this process, many let their ego get in the way and try to lift loads that exceed their ability to maintain a neutral spine and stiffness throughout the pull. So, earn your right to have more weight. Focus on keeping good form, rather than how much weight you’re lifting.
Now, what if you’ve applied everything we went through on deadlift form and are still experiencing lower back pain? Well, if it’s not a sharp shooting pain, your lower back muscles may just be adapting to the exercise. Pay attention to the level of soreness you get after your first few sessions. If it is just a matter of your back muscles adapting, then the soreness you experience after a session will decrease more and more overtime. If it doesn’t or if one day you feel a lot more low back soreness than usual, it’s an indication you’re breaking that neutral spine position during your lift and need to modify your form.
I hope you guys were able to see just how much the details matter for every exercise you do. It not only keeps you healthy and injury free in the long run, but it gets you results faster. And if you’re looking for a program that applies this to transform your specific body safely and effectively with science, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
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Big thank you to Dr. Stuart McGill for his help on this video. This man’s knowledge is incredible!
DR. STUART’S BOOKS:
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Hope you found this video useful, and another big thanks to Dr. Stu McGill for his help. The man's knowledge is incredible. Happy deadlifting!
🔥
This is such a great video. Thanks Jeremy. A video I would love to see along the same lines is why I get neck pain with all my push workouts. Don't know if it's just my anatomy or how common that is. But would love to be able to work around that better.
Squads
I seriously want you as my personal trainer. You could brand yourself as a ‘posture’ expert trainer
happy new year! it'd be great if you started off the year with some calf exercises we could use
I cant stress enough how important this video was.. I've literally scoured through every deadlift tutorial and forum on the internet. But this was what I needed. Thank you.
He always has great information!
Jesus Christ loves you so much. Never forget that. Repent your sins and turn your life to Him. Have a great day bro. ✝️❤️🕊️✝️
@@johannes01 Jesus Christ loves you so much. Never forget that. Repent your sins and turn your life to Him. Have a great day bro. ✝️❤️🕊️✝️
@@JesusChristLovesYouBro no tnx
Same..this dudes page is underrated
This is the best deadlift tutorial I've ever watched...Jeremy,thank you so so much for all the energy and effort that u put into your work and content
I second that. Best deadlift tutorial.
Literally just read Starting Strength by Mark Rippetoe
I personally don't think so. It's not a deadlift tutorial, it's a guide for a specific issue/problem that some lifters might experience.
A deadlift tutorial would entail a myriad of cues and explanation on how the deadlift works (pushing the floor is a common cue for example), what muscles are used in conjunction and hopefully also tips to prevent injuries.
This is, needless to say, a great guide on how to prevent back issues on a deadlift.
@@The-eo4lj then what are you doing here
@@BigHalfSteps Still, is a fantastic video that every deadlift enthusiast must watch.
As a physical therapist who has also had lifting related back injuries and learned from reading up on mcgills work, thank you for spreading this to your massive following. I support this video 100%.
A personal trainer told me I was lifting by "pullig with the back" instead of "pushing with the legs".
What does that mean? I feel like I always first push extending the kness AND THEN extending with the glutes...
@@omgmaster9985 it’s a very dynamic movement. You have push with your legs and pull with your lats simultaneously while keeping full body tension. I’d take his advice and work your way back down to the floor after doing rack pulls or pulling from blocks until you can feel it being a full body motion. I don’t think anyone should learn this motion from the floor, especially not from the floor with a barbbell.
As a physical therapist who’s actually up to date on evidence. Stop spreading information about deadlifting with a bent spine being dangerous. This has been studied… it is not..
@@omgmaster9985 If you look at the clip early in the video (1:09) it shows the position that people often unconsciously adopt when lifting. It is something you can rarely feel yourself because it is so natural and why having a spotter/observer with you is so helpful. But this is only one point at which you can 'lift with the back'.
The second point at which you can use the back is after the glutes start kicking in. Once you are in the 'set' position, the alignment of your pelvis and lower back should never move - it is the glutes/hamstrings that tilt the pelvis and brings your back upright. Once you have extended the knees and the bar is just below knee level is when the glutes kick in and in that your are correct. But it is at that point that you can be so keen to stand upright that the back starts to lead the pelvis - maybe only very slightly but it happens and is hard to realise because of all the momentum that the lift is generating makes it feel OK. This is often because when you are 'set' your hips are very slightly too high - for me I find that when lowering the weight I am 'searching' for the floor so the last inch of so is me bending over instead bending the knees another inch which means the next rep is compromised. So I have to make sure that when the weight is down I take half a second to drop my hips that important inch or two to the proper starting position before the next rep.
Again, this is where a partner helps to see when it is happening. My trainer calls it a 'hitch' and I can sometimes feel when I do it and call it out myself before he tells me.
One other tip not mentioned in the video is your position over the bar (sorry if you know this already) - when you have hinged your hips back, and your hands are on the bar the middle of your lats should be over the bar (ie your shoulders slightly in front of the bar) and the bar should move in a vertical plane (hence the dreaded 'deadlifter's shin' when done properly).
@@adamhallqvist4537 As far as I am aware, the key point is where in the spine it is bent. Many of the heavy lifters round their back in the thoracic region which is designed for such movement. Inexperienced lifters round their spine in the lumbar region which is contrary to what it is designed for.
I remember one of the first patients I saw as a med student was a kid who hurt his back deadlifting. It was sad to see a beginner messing himself up so early. Learn good technique!
Nice to see the Doc here :))
That's nonsense, "Doctor".
Form doesn't negate degeneration and physical limits. I squatted and deadlifted for 15 years (with proper form) and my spine is permanently wrecked from compression.
You'll see what I mean in a few decades when it catches up to you.
@@TheUnholyPosole There lies your problem, proper form ≠ perfect form.
@@TheUnholyPosole that's why it helps to do a lot of spinal decompression, such as with dead hangs.
So what do you do for those who hurt themselves with deadlift and have nerve minor nerve issues?
I’m 28 and have FAI (cam impingements) on both femoral heads. Couldn’t even sit for long without tearing my labrum. After 5 years of pain I can finally do deep squats without injuring myself. Your videos really helped me use proper and safe technique. Thank you!
Dang man, I needed this 17 years ago. Glad I found it now - explains a lot of the issues I've had to a T.
I was deadlifting today and I coincidently saw this video on my youtube feed. Wow I'm really grateful to the attention of details and demonstrations you provide in these videos. You are providing the world with invaluable information about health and fitness and most importantly proper form for different exercises which is the key to sustain progressive overload and prevent any injuries. Thanks a lot and God bless you.
I have been sidelined after deadlift so many times. I avoid it now. I will definitely be trying these steps to figure out what’s going on. Thanks Jeremy. This is a great video. No body else is doing real shit like this. Amazing.
What do you mean sidelined? Did you suffer injuries?
Oh yes! I have had at 2 back injuries (usually a crippling spasm) from deadlifts. I cant move, can’t breath without excruciating pain. The 1st one I recovered pretty quick. The 2nd was like a year ago and I still haven’t fully recovered. I am only lifting light on all deadlifts. I am 6’3” and I can get down like the video said but I didn’t know why. I have been elevating the bar when I deadlift because I noticed I feel that funny twing in the end or beginning of the lift.
If it doesn't cause you pain as well, switching to Romanian deadlifts is a good way to still do a deadlift-type movement with less injury risk. Romanian deadlifts force you to focus more on proper form and hip-hinging. They are also less prone to ego-lifting because you won't be able to lift nearly as much as the deadlift.
It's both a good exercise for beginners to master before moving on to the actual deadlift (as it teaches proper form), as well as a good exercise to fall back on if you can't do regular deadlifts safely.
As the new said below, rdl should be the new norm if you want to do any deadlift variant. All i do now and sparingly. I stood up one day, started to feel a 3 second buildup of something and then boom felt like a knife was stuck into my hip bone. I didnt sit for a year. Only would lay or stand. Finally got imaging done after begging (they make you spend a lot before they give in) and my spine is narrowing. They said its why i thought i had hip pain. Anyway my point is people are different, have pain and need to experiment. Maybe hinging of any kind won't be possible. Rare but possible.
@@chrisiwuchukwu5908 You may be able to get down like the video says, but do you suffer the dreaded 'buttwink'? Some people have it (I do),others don't.
Seriously, the best and easy explained deadlift video I have seen, I usually get bored in few minutes when I watch how to deadlift videos but this ,one every minute of the video was informative and actually works thank u for this video
Hii sherin
SUCH perfect timing! I was wanting to see how to improve my deadlift form and this really helped me. Thank you! Perhaps you could do a video on hip/hip-flexor pain during squats too?
Have you already tried out?
I also get this alot during squats. Did you end up figuring out a fix
Mostly I lower my hips than my back like a squat position then I use the power of my quads to lift the weight, by this way I never feel stress on my lower back though I try with higher weights.
By this way I did 10 continuous reps with 50kgs (20kg Olympic bar+30kg plates) and 80kg 1RM.
And my bodyweight is 60kg and i went to the gym for 2 months only. I also did a 50kg squat of 8 reps recently. (after 45 days of going to the gym I missed 3 months because of some reasons then I started again now i have been going to the gym for 4 weeks)
@@EliasOwnage95try some mobility exercises to make your lower back and quads stronger and more flexible. Try with lighter weights. If you can go deeper than parallel to the ground during barbell squats then surely you are ready to do with heavier weights. For achieving that you can take very light weight and do squats and try to do deeper as much as you can and hold at the lowest position for 1/2 seconds. That will also help you to do deeper and heavier squats
I didn't quite understand what the deadlift "neutral" stance for my back was until I just stuck out my butt. As soon as I did that, all the lower back pain went away. I suppose that works because your lower back arches inward naturally and sticking out your butt as much as possible on the descent as you grab the bar conforms to that natural lower back shape. So far the only pain I've felt down in the lower back after making this silly, but huge, change has been normal muscle soreness. No more lower back pain that I used to experience at the very beginning when I was totally new to deadlifts! Huzzah!
Yep, proper hip hinging is the most important aspect of deadlift form.
Ayo thanks for this tip.
This is true. I found out yesterday that putting my butt back before deadlifting makes my lower back less sore compared to a few days ago, when it was sore for 2 days. The form also feels more natural.
Great video Jeremy!
Much appreciated Aaron! Thanks for all the great work you put out, big fan!
If SquatU is telling you that you did great you can be 99% sure you've just noceboed your entire audience into thinking they are fragile and have to move in an arbitrarly defined perfect way.
Lol, classic nocebros
@@diesertyp782210000% agree. 🤣
I haven’t even finished the video and I feel like I should be paying for this, the production value is insane..
THANK YOU FOR THIS VIDEO!!! SO helpful!!!
You are genuinely a lifesaver, recently started going back to the gym, and one of the important part of my weekly exercises is the deadlift. I have been desperately trying to find the best tutorial to help me figure out how to do it right as it felt off when I did it. I thank you so much for this... Broomstick, here I come!!!!
One of THE most important fitness videos I have ever seen, great job man. Definitely would refer anyone that struggles with DL to this video.
Looking forward (hoping it will eventually come) to videos like that about other compound lifts.
i had back issues when doing conventional deadlift no matter how i position my foot/knees, so i switched to sumo deadlift and had no problem at all. it was easier for me to do a lift without curving my back even when i did my PR(200kg). 1 of the important notes from this video is that you MUST have good core and back strength to be able to lift heavier lifts without curving your back and to be able to lock properly. GREAT VIDEO!
Part of why the deadlift is perceived as such a dangerous exercise also has to do with society's integrated perception, that the back is 'weak' or 'fragile'.
This idea is constituted by many things, including nocebo inducing imagery, like comparing usage of the back to say a breaking paperclip.
The back, like any other part of the body, has the same potential for adaptability in accordance to the SAID principle (specific adaptations to imposed demands).
And aside from it's adaptability the back is an incredibly strong structure, contrary to popular belief.
Technique is of course important when you want to optimize your lifting game, but an overemphasis combined with commonly accepted fright inducing rhetorics, can quickly make an otherwise great exercise, like the deadlift, seem unapproachable.
So long as you pay attention to dosing your exercise correctly in regards to load, frequency, timely progression etc. You should be fine.
And if you feel very insecure about the lift, try having someone with experience teach you.
good video but i dont agree with 1 point: its ok and common to us who are competative powerlifters to round upper back and make the angles smaller so you can shorten the distance of the lift and lift more. But no matter who you are, its not ok to round the lower back. You may will not feel pain or have problems when you are young and under gear and growthhormon but you will regret it when you are out of the sport and old. The main purpose of erector spinae is to stabilize the spine when you lift heavy loads. If you round your lower back while lifting heavy it can not do it and you may get damage to your spine. Most of the time this are just small dislocations of some parts of lower spine segments and small cracks but you will notice it sooner or later especially when they sums up over time. sry for my bad english.
Jeremy always makes our days better
I tried Deadlifts for the first time today and was making a lot of mistakes that you've talked about. Thank you so much for a detailed video on how to correct them!
Never have I come across such a well researched and presented video on a workout movement. I have always struggled with the deadlift and back problems and this has helped me immensely. Thankyou!
Watching this video after I hurt my lowerback doing deadlift. I found this video or rather this video found me a bit too late. It's been 17 days and I don't feel any pain relief yet. I was comfortable doing the deadlift with toes slightly tilted outside and the back a bit bent, but the gymbros suggested me to keep my toes straight and my back straight or else I'm doing the wrong form of deadlift. I tried it once and luckily nothing happened, but the next time I tried the gymbros suggested form, and I hurt my lowerback. I must say that being a beginner, you need to listen to your body and learn the details such as this video has shown. I dreaded the deadlifts since I was hurt, but now I will hopefully recover soon and try out again with these correct techniques. What a great and informative video this is! I hope every beginner don't have to learn this the hard way like I did. Thanks Jeremy :)
One of the most important videos on deadlifting that I've seen. And I've seen a lot of them. I have the hip socket architecture mentioned, so I do sumo deadlifts and I also use DC blocks to start at a higher position. I can't do regular deadlifts at all safely but I can do them with these modifications. One other thing -- if you are a competitive cyclist, you can face a similar problem because the "stance width" (horizontal distance between your feet on the pedals) is too narrow on most road bike crank and pedal systems if you have hip sockets like this. This can cause hip pain and can even cause enough damage over time that surgery is required. For this reason I use 20mm pedal extenders to move my feet much wider. It works just like sumo deadlifts only 20mm per side is enough.
For how long have you been training deadlifts?
I can confirm that using pedal axis extenders is very good advice. They fixed my knee problems
@@remongrabu glad it helped!
@@johannes01 25 years
@@remongrabu nicee
As an experienced weighlifter I thank you a lot for spreading the approach to starting with broomstick, lifting from plinths, defining your perfect starting position by pelvic rock back. It's a base of bases for me, but many of the gymsharks don't consider this expedient.
However, I haven't seen in any tutor/guideline/educational videos recommendation to peer at ceiling (at least to horizon) rather than to floor. Raising your head involves upper of your back muscles into the work without additional efforts. Such an approach prevents (or makes huge contribution to prevent) "stooped dog" lifting technic. Just raise your sight to the wall against or the ceiling, and your deadlift result will raise as well. If you do not believe such a mere tip can work, then take a quick look at weightlifters on the competition or regular deadlift training.
I literally realized this last week and spread my feet more, since my hip was in a pinch, really nice that this video highlights this. I'm glad my intuition got it before seeing this 😄
Awesome! Technique is so important 😄
As a beginner I'm finding lifting so hard to get the correct forms and how to lift. However videos like this are just amazing and help so much, thank you 👍
Thanks man. As someone who injured his back. I have been hesitant to deadlift. I mostly do body exercises. I going to implement this for my training.
I had a back pop. That resulted in minor sciatica for about 6 weeks. Couldn't do my cardio. Lost some muscle mass in my left thigh and glute(nerve got pinched and it shot down my left thigh)
Ultimately I was fine. I dodged a bullet. I'm back to running and lifting and regaining mass.
But don't fuck around with deadlifts.
Don't be a afraid. You should definitely do them. But be careful, perfect proper form and technique and take your time.
If it takes you 2 months to add just 5-10 pounds on your deadlift. So be it. Better slow and steady and fast and risky.
O forget to mention
Had my back pop doing 325LBs(about 147 Kilos)
Was not using a deadlifting belt.
I had actually been doing 325lbs for a few weeks(I only deadlift once a week). But they tough and tiresome so I'd do my resp VERY SLOW
As in I'd do a rep, take like a full 15-20 seconds of breathing before I did my next
I felt like I was going too slow. So I started to go faster.
I 5 sets of 5 reps. I got to set 4, rep 2 when I had the pop. Because I didn't check my form.
So whenever you get up there in weight, get a belt. No belt is fine for light weight(and it's good to learn proper form and ab bracing without a belt). But definitely use a belt.
I'd say whenever someone hits 300lbs(136 Kilos) then get a belt.
And strenghtn your core too. You don't want to REQUIRE the belt to deadlift. In theory you should be able to deadlift without it. Without a belt your should still be able to deadlift within 50 lbs or 26 Kilos of whatever you deadlift with a belt.
The belt is just for safety
I used to have back pains from my anterior pelvic tilt, and that was why i put off deadlifting for a long time. Boy was that a mistake. Having a strong back has made my back aches much less sever and less frequent. You just have to check your ego at the door. Start out with high reps at a low weight(less than body weight), because you need to practice the technique, and when you do start adding weight dont stay in a heavy phase in your programming for more than 3 or 4 weeks. As long as your form is good you should be able to add 10 lbs a week durring your first few heavy phases. If you need instruction on the setup i would recommend looking at the Starting Strength deadlift videos here on youtube. After following their setup my 1RM has gone from 275 up to 345 in about six months @175 body weight.
Don't, Oscar.
Do glute ham raises and extensions instead.
Did my first deadlift. Stayed with 35lbs on each side. No ego lifting it felt great. Just working on form most of all. Thanks for the support.
I have always done deadlift and was taught to keep your back straight and find your comfort zone never had a problem. But awesome video thank you
I have always had trouble maintaining good form with a dead lift. I am quite tall which, I think has made it harder for me… even tho there are guys that are much taller, that can dead lift perfectly.
This is the best video that I have watched on dead lifts. Also confirming some thoughts, that maybe, just maybe, my hip structure has played a part in my poor form.
Thanks sooooo much for this video. Definitely the most informative and to the point video, I have ever seen!!!❤
Iam 6'6 deadlifting is my best lift
The first of your vids that I've ever watched and........
I would recommend this to literally ANYONE who wants to deadlift.
You've covered so much here. And I love how both you and Dr McGill avoid words like "acetabulum" and "external rotation torque" and instead say "hip socket" and "bend the bar". As a trainer myself, I understand that keeping it as simple as possible for people gets the message across much better than dazzling (confusing) folks with jargon and technical terms.
Bravo. Amazing vid. I'm subbing.
The best video I've seen on deadlifts. I'm one of those people who could never get really comfortable with deadlifts, so the information in this video cleared a lot up for me! Thank you and Happy New year 👍
Just trap bar
@@OMAR-vk9pi That would definitely help me out as well. Thanks 👍
Using a Trap bar is much easier on your back, and you can get much easier into a comfortable and stable, as well as neutral position if the barbell gives you problems.
Also, the trap bar enables for a more externally rotated grip and shoulder position, and you can epthasize leg drive better and safer , simply because of the bar and body position of the lift. Just make sure your plates match the right height, or you elevate the bar/trap bar to appropriate height. If lifting from a too low positioned bar, its called a deficit deadlift, but unneccessary for the average athlean lifter.
Film yourself, serieously. I film almost all of my heavy as well as light lifts, to most of the time check my form. People may believe that they are never comfy with deadlifts or other lifts, but most of the time its either a flexibility or a form issue.
Figure out optimal foot width through rock back test.
Play around with splaying foot stance further out or further in (usually deeper hip socks will prefer further out)
Get into setup:
1. Get into knee and foot width
2. Get into short stop
3. Descend with hands outside knees
4. Push hands into bar
5. Bend bar to stiffen low back
6. Lift chest up and squeeze
Dont lift weights for your ego.
Thank you Jeremy, this is so much needed in the fitness industry. Please continue this series with other body parts as well.
Yeah always stay healthy!
This video saved me, I'm a new lifter just started dead lifting a month ago and experiencing a lot of lower back pain. I've definitely been making mistakes in my form.
Do all of the points made in this video about pelvic structure and deadlift form apply equally to a female pelvis? If not, might you ever consider making a second deadlifting vid for the gals in the audience? Thanks so much. Love your channel.
This video is exactly what I was looking for. I've been deadlifting for around a year or so, and I've been "teaching" myself along the way. I'm 6"1' and recently lifted 290lbs. Although my back was straight the entire way up, my back was parallel to the ground midway through the lift, and my neck was yanked upwards trying to get the weight up. This was causing me back pain. I decided that I'd like to lift without this nagging type of pain, so I've been researching form, especially for my body type. I think implementing some of what this video taught me will absolutely be beneficial to my workouts in the future. Your point of "as long as you keep the form, you earn the right to add more weight" really hit home for me. Thanks for the great video!
Good tutorial man, love your videos. You have helped me so much with my gym journey
I have been deadlifting pretty much without a break for the last 25 years. This was one of the clearest, most informative videos that I have seen about my favorite lift. Good job and thanks.
Great explanation 💯 i know so many people who have this issue when first starting out, including me!
Thanks for this it really help me, 62 year old beginner. I boxed as a younger man and cycled most of my life but I never used weights. I brought a set of kettlebells (12 18 and 24kgs) I really enjoy using them and am making progress. Thanks again, great advice.
Mostly I lower my hips than my back like a squat position then I use the power of my quads to lift the weight, by this way I never feel stress on my lower back though I try with higher weights.
By this way I did 10 continuous reps with 50kgs (20kg Olympic bar+30kg plates) and 80kg 1RM.
And my bodyweight is 60kg and i went to the gym for 2 months only. I also did a 50kg squat of 8 reps recently. (after 45 days of going to the gym I missed 3 months because of some reasons then I started again now i have been going to the gym for 4 weeks)
Bravo Jeremy! What a wonderful instructional video! I loved that you interviewed Stuart McGill!! I've learned more from him about back pain and rehab than I did through my physical therapy education. Great stuff and nice to see fitness contend about something that's lot only about bodybuilding.
Mostly I lower my hips than my back like a squat position then I use the power of my quads to lift the weight, by this way I never feel stress on my lower back though I try with higher weights.
By this way I did 10 continuous reps with 50kgs (20kg Olympic bar+30kg plates) and 80kg 1RM.
And my bodyweight is 60kg and i went to the gym for 2 months only. I also did a 50kg squat of 8 reps recently. (after 45 days of going to the gym I missed 3 months because of some reasons then I started again now i have been going to the gym for 4 weeks)
Really liked the bit about applying bending force to the bar. It's an intuitive way to explain how to lock everything up properly before lifting
I stopped deadlifting after 10+ years of lifting heavy several years ago. Best decision I ever made in the gym. My last lift snapped both hips out of socket and sprained something in my lower back. I’m now 1” taller, wider back, and much more shredded with focus on legs. It was my first and last deadlift injury. Quit the same day. 💯
Yeah it’s a weird exercise and not something that would have been done in everyday life. Lifting the atlas stones is a more natural movement. With the deadlift, you’re forcing your body to lift weight in front of you at a mechanical disadvantage. If you had the weight in between your legs, you wouldn’t f up your back so much. They even tell you to lift heavy boxes between your legs instead of way in front.
@@Shvetsario Injuries are far more common with strongmen lifts like atlas stones then with powerlifters and weightlifters. The deadlift is one of the most mechanically advantageous positions to lift a given weight off the floor. Lifting a 100kg Atlas stone once is extremely hard compared to lifting 100kg with a barbell for reps.
This. Is. Gold!😱🤯 I've always had so much problem with deadlift and back pain, and that explanation of the hip socket was 100% 🙌🔥
I find focusing on tightness, and engaging the hips as early as possible to be more important than focusing on having a flat back. Anyone putting up serious numbers never have a fully flat back. The danger comes in when you start the lift with a flat back and loose it midway through the lift or the bending is extreme. When I try and have a straight back I loose tightness which causes me to bend, shake, and loose balance but a little bend and I feel powerful and tight with no pain at all.
Jeremy, your content is just too good to be true. love ya. thanks for keeping me away from injuries or eating disorders
🇧🇷😁🇧🇷 Hi from Brazil
Good timing, deadlift day is today. 2nd week back now after taking a near year hiatus from it because I kept hurting myself. The grip part is so important, locking your lats so your arms don't compensate the lift. It's imperative you practice with lighter weights to perfect your form and ignore PRs with this particular lift as even the slightest misstep can have lifelong consequences. You don't realize how fragile your low/mid back is till it's too late
I am glad you made this. For years, people have said or written to stand X, keep feet x, etc. Any deviation was “wrong.” Well, I prefer legs closer together with feet slightly out. It works for me. No pain. Decent weight. Lift with good form and work on mobility where you can.
Hello, I have a few questions.
1. Is lower back pain in the video equal to lower back sourness? Me personally never experienced lower back bruise or injuries but I frequently feel lower back muscles sore after deadlifts
2. Could you explain the wide stance in the sumo deadlifts? In this video, Doctor showed us the wide stance during the test, and the lower back actually remained neutral.
Thanks!
muscles are supposed to be sore for a few days after training them. This is not an injury,
It isn’t a injury. Deadlift trains your lower back. Try to do Superman. You will get same soreness. So no worries
1. Lower back soreness in general is fine, after deadlifts, as your whole posterial chain is utilized. It should not always be if your form is good, it might be because you overwork yourself, too much work like barbell rows and Romanian deadlifts will tax you if you do it in conjunction with usual Deadliftrs. Without seeing your routine, its all just guess and hit. Throw in some hyper extensions, life savers for Deadlifts and such.
2. The sumo deadlifts basically shortens your rom, and therefore you are able to pull more weight. The neutral back position is because you can get your hips closer to the bar and it kinda resembles a high bar squat/front squat. The back is more vertical because it reduces the stress taken, for the same benefits as well as additional ones, like more quad activation, better PRs and stuff.
Also, use a hex/trap bar instead of a straight bar. It can allow you to maintain a more neutral spine alignment with less outward force on the lower back.
Use a hex trap bar instead of a barbell. Almost same benefits, a lot less stress on the lower back. ✅
Yeah and you can use more of your quads too instead just hamstrings
Or you might as well just squat at that point.
Well I came here to find info relating to the hex bar. I experience 80% doms in the rear delts and 20% in lower back. It's not right. I assume im curving my back or something...
@@tkondobby Why isn't it right? DOMS don't tell you how much a muscle is growing, it's a little more complicated than that. If you make progress and can add weight to the bar regularly, then there is no problem really.
McGill is a legend. Very useful tutorial! I don't have these problems with my DL, but I know people who do, and I'll steer them towards this video.
Dude what a great video. I'm always amazed at how simple an exercise can look like but yet help technical it really is. Great information learned a lot and will share. Thanks
I just tried adjusting my stance using Dr Stuart McGill’s tips today: WOW. BIG DIFFERENCE. My deadlift didn’t hurt my lower back, and it feels all a lot more natural!
Take it from me a 64 year old with a 650 dead lift in a USPF meet the deadlift is one of worst lifts anyone can do if you want to lift for a long time otherwise over time you will end up with disc compression issues and/or torn bicep tendons.
Get good.
Listen ti this person. Yes, you will hit PRs and such, but is it worth it if your goal is never to compete in powerlifting, strongman or olympic weightlifting ? IF you only wanna be aesthetic, there are tons of isolated much safer options, for the same benefits...
@@GokuTheGreat3441 I just love being a jackass. Almost as much as lifting.
Yeah if you do 1 rep maxes all the time yes of you're doing 5 rep sets you're fine
regardless of how long iv been training and how much i THINK i know, always good to check myself with video’s like this. Thx.
another reason for back pain that i have went through personally and many people can be unaware of is, weak or inactive glutes, which will force your lower back to compensate for it, resulting in back pain.
Life saving video! This is not an overstatement! I actually know people who got very bad lower back injuries from deadlifiting!
Anything with Stu is always worth watching. Living legend.
I was really scared talking to people that I will break my back after they saying this is one of the hardest to do. This is the best tutorial in UA-cam by far. Thanks
Fantastic. I struggle to find such videos about form and injury prevention. It is surprisingly underrated
Great instructions. You should have also highlighted that when lifting, bring the bar up as close to your shins and upper thigh as possible and almost roll it off (but not touching) your upper thigh when coming down. Because the closer you keep it to your shin and thigh the stricter your form will be. The very same way you have it when you're doing it in the instructive video.
If you sit all day, likely you have tight hip flexors. Try do some light high rep resistance training targeting the hips, move the leg up, laterally using bands. Well rounded mobility training is really important, it's not just proper form from the start of the lift, and you should be really well warmed up.
Also, take the slack out of the bar, if you put all the force in from a dead stop then that force can 'leak' out and also you are dealing with the impulse force which without proper bracing can injure you.
Agree.. i also found, while on all 4, using a Broad band lightly around the illium letting the band just lightly pull you back , will teach you the different and awareness and potensial uneveness in the hips. The apply the with to find your sweet spot
this is seriously the most useful video on deadlifts I have ever seen on the internet, amazing content!
Gym bro told me DL will get rid off recurring back problem i had since high school. As crazy at it sound, he was right. I had to hire an exercise physiologist though to make sure i do it safely & correctly. After years of regularly bedridden because of back pain, now 10 yr counting with relapse just once and i wasnt even bedridden. DL is a lifesaver.
Usually my pain/discomfort is in my lower back or one of my SI joints, and it's never sharp or excruciating, just dull. Maybe a 3 on a 0-10 scale if it happens. Locking out my back is where I believe my problem lies because when I go up there's no pain or discomfort at all, it's always when I'm going back down lowering the bar - if I have pain/discomfort at all. I am going to try rotating the outside of my grip as shown here to see if that improves my grip enough to where my back locks out as shown in the video. Thanks Jeremy and Stu, and everyone else involved, happy lifting! 💪💪💪
This information is pure gold.
I’ve been in the PL space for 15y…have never had such an informative video as this. Thank you more than you know.
Glad I watched this before my DL’s today. The queue to pull the arms down toward the bar to activate your back makes a huge difference.
This is a great video!
I stumbled upon your channel today, Jeremy Ethier. Lately, my deadlifting sucks, and I feel pain in my lower back, which is a clear indication that I am doing something wrong. My deadlifting used to be good (or at least, felt good) but nowadays, it's quite the opposite.
It can however be difficult to find appropriate resources... there are plenty of tutorials (and opinions) on how a person should apparently deadlift, but there aren't a lot of resources on "if your deadlift is not good, try these things" and I do love the work of Professor Stuart McGill.
It can also be difficult because we as human-beings, we are all unique individuals, and what could work for an individual may not necessarily work for another.
I wasn't supposed to deadlift today (today I'm supposed to be benching) but I might deadlift instead, and follow the instructions laid out by both yourself and Professor McGill.
I'm not a powerlifter, I'm a judoka (judo practitioner - but more of a coach nowadays and less of an athlete), so I personally don't mind if the fate of my deadlifting occurs from an elevated position.
Wonderful video. Excellent resource.
give this guy a reward
I had hernia from deadlift 3 years ago. Finally im deadlifting again. But now with strong core and better technique
Bravo. Finally a good fitness video without any BS theories.
I have acetabular cam joint hip impingement. My hips and ass are so tight it aches perpetually all day everyday. Squats, DL, lunges and a lot of things are extremely difficult. Videos like this are a god send 😢 diagnosis from army docs (had to do so many examinations) that ultimately got me discharged. I wanna go back but need more strength for the stress of the workload
Dude your videos are so well done. By far my favorite fitness youtuber. I've seeing your channel grow so much. I literally use your video's like if I'm a student in a classroom. So much good info in every one of your videos. Longtime fan. Thank you.
I always had to round my lower back to get a grip on the bar. I always thought it was just a flexibility issue, I didn't imagine that it could genuinely be anatomically impossible for me not to. I've always avoided deadlifts because of it. I'm so grateful I found this video
Explaining the form of exercises is where you shine the most. Good job!
I started by using the Romanian Deadlift (starting in a standing position and lower the bar until you loose neutral) to try and teach myself proper form and build strength. It seemed to work for me. Proper form is everything and this is a great video. Thx.
I’ve hurt my back every time. This is good information. Mostly because I lifted too heavy. I will try this later and lighter. Thank you Jeremy!😊
You left one of the most important aspect: proper bracing!
I've gone to sumo deadlifts due to my lack of range of motion and back injuries. So far I've made more progress and less back pain.
This video is one of the most helpful deadlift resources on the web. Thanks, jeremy
Best deadlift form video ever. Truly. Thank you.
This is the best video on deadlifts ive ever come across and i havent even properly watched the whole video yet amazing editing amazing transitions and explains the points very thoroughly and in easy words. You have great content jeremy
It's amazing how core strength increases you're ability to do other exercises.
Strong core helps with a strong deadlift. Desflifts strengthen your kinetic chain which increases your ability to do pullups. It's all intertwined.
Hi
Happy new year...I don't do dead lifts because it always always always KILLS my lower back. This is by far hands down the most informative and best video of any weight lifting routine on all of UA-cam. Thanks and keep up the great work in helping us do things right.
One of the best fitness videos I have ever seen. Thank you.
Dr Stuart McGill - the leading authority on the back!!!
A nice tip to avoid rounding is your spine is simply just always look to the ceiling, your spine follows your eyes naturally
I am from Bulgaria so I always wondered why do I lift heavy without spetial preperation .... now that makes sense.
i always felt like deadlifting form was super common sense lol. like stick your butt out and keep everything in one motion. it’s not that hard to not break your back.
Wow!!!! Best video I’ve seen! Thank you so much 🙏🏼
This principle of the bones being different in some people means that you should find the excerise you can do comfortably perform with the least chance of injury.
Shoulders above the hips, keep the bar always against your shins and knee. Don't go a massive weight, but do build up to a heavy weight. I have started doing this and even training my mind to pick anything up from the ground that way or even zero weight.
Great video. Stuart McGill is nearly 70 and still demonstrates lifting a barbell with some plates off the floor. You know who you should listen to
I’ve watched hours upon hours of videos on deadlifts, and this is the best one I’ve ever seen. Awesome tutorial. Great Jon, and thank you!
having hurt my back today at the gym this video suggestion came 1 day too late :D - thanks for the video VERY informative!
This was one of the best deadlift breakdowns I’ve ever seen; thanks Jeremy! Definitely will use this with my clients.
Are you a personal trainer?