Thanks for watching Prime fam! I really want to reiterate that the goal of this video was to thoroughly dissect some starting points for discovering individual anatomical positions and then give you guiding rules to test! The goal is to use the breakdown/rules I give you and try out the various positions I offer to see what suits you best! This is the ONLY way to truly fine tune your deadlift. Everyone is very different but the guidelines I give as well as the tests are a great starting point to follow. Also I hit some more PRs 👀 ironically the lifts I thought would be the hardest to PR again did the best lol I’ll post the recap soon as well as coach Andrew and Kristin’s PRs they also hit!! A thorough overview of our “peaking” (purposefully quoting that) will be covered. If you guys want any coaching hit us up! The power building routine will be dropping soon as well as group coaching as soon as these dang quarantined are lifted. California is still on gym shut down as well as many places overseas and other states but once most are open I’ll be posting it live on the website!
my guy. the fact that this is more a discussion of anatomy than it is of lift makes me so damn happy. even fitness people who i like and trust dont touch of anatomical differences/needs as in depth as this. i am very grateful to have found this page tysm king.
Brendan I just finished your Prime 12 week DUP program on Sunday and added 90lb to my total. Thank you so much, and hope to work with you in the future :)
I would classify myself as an intermediate and so I find myself keeping the setup almost the exact same every time. I remember when you taught me to cue lower back extension so many times to the point where it's apart of my muscle memory. Learning to extend prior to the lift has helped me resist flexion when the loads get heavier so much. Now I can setup for 405+ and my back can naturally fight against flexion. The advanced tips I haven't even come close to thinking about... bro the toe angles... wtf jeez if you're able to write this out in a video, I can only imagine what's going on in your head prior to a lift
Love the content. Favorite UA-cam channel for powerlifting form tips. I think with the bottom up setup you lose the stretch reflex in the muscle and some force potential
Joe Kyburz I used to think the same thing until I learned more about elastic energy and the golgi tendon. After some long term studies it seems golgi tendons dont store much power from the eccentric unless it’s loaded and the change from eccentric to concentric is extremely fast. So maybe it’s part of it as there is a sudden change from standing to flexed and then exertion but the load seems to be a problem since it’s completely tension free. I believe there may be some more mechanisms behind it but truthfully I’m not sure what and I’ve asked many many exercise science PhDs and no one has an answer.
Bro I thought I was crazy cuz I always feel weaker and slower when I use straps or bend over and set up bottom up! I didn’t realize that was common. I’m gonna run these tests and try this, good shit!
Alex Fitness yeah man I think most conventional pullers and even a lot of sumo pullers should use a top down set up because of this. Some however need to prioritize position so that would be the only time it’s worth taking the hit. Usually people learn bottom up set ups first and so when they try top down they don’t do it right and it feels off to them but if you give it a shot it’s so much faster often times! And glad you liked the video!
Doing the same with straps, not able to do it fast top down with straps. Been trying to start on my knees. It works a little better but I get the best results with mixed grip top down
thank you so much for the thorough explanations! Can We get you or Kristin to explain a little more in regards to sumo though? I know it's more complex but for example id lovesome detail on how wide stance should be etc. Thanks again for all the awesome content keep it up!
happyjunki3 I can make this video!! Generally some of the same rules apply with foot and toe flare as well as the hip testing. Wider you stand the less speed usually but better position unless you widen to where your hips are naturally suppose to be. It is more complex with sumo but I’ll make this video!
Exactly the video I was looking for. Quick question, if someone’s hips are extremely flexible both ways would it be best to stay neutral with the feet or just start testing both slight inward and outward flare?
Where should shoulders be in relation to the bar (in front, on top, behind) and do you have any tips on how far forward knees should be at start (how much dorsiflexion)?
Zynthos so you want your scapula directly above the bar for everyone. In both sumo and conventional. The way to see this is look at the line of the triceps and rear delt from a side angle, that’s attached to the scapula and should be basically right above the bar. Depending on shoulder size/packing/positions though your shoulder head may look more in front but look at the line of the rear delt and tricep, if that’s above the bar you’re solid. As for knees you basically want your shin touching the bar so wherever your knees end up is only a biproduct of your scapula being positioned above the bar with shins touching bar in bottom position. It will be different for everyone but as long as you focus on those two points you shouldn’t worry about the knees directly as that will just happen accordingly
I always tried to deadlift and squat with feet forward, but I actually have retroverted hips. I actually developed hip pain that way. Any way to fix that now?
@Brendan Tietz I do trap bar deadlift.. My hips have large external rotation and minimal internal rotation. How wide should I place my feet and toe direction...?
Hey Brendan how do you know to choose between being a sumo or conventional deadlifter? I can't seem to get down to the bar with a top down position without complete form breakdown in conventional, while sumo is quite easier. I'm 6ft with I'd say average limb length.
I have a question that isn't really related to the topic of this video but I'm interested in your answer. I started pulling sumo about 3 months ago and although I've seen my hip external rotation improve I can't seem to open up as much as to get my knees completely behind the bar and can get them to be like over the bar kinda like Candito. So my question is do you see any problem in that or a reason to fix/change that?
Why dont you focus on depression of the scalpula? That would also lenghtening the arms but will also create extra tension in the upperback and activate the lats more
Great videos man, really helping me out in my training! Just have a question about grip, if I constantly use mix grip deadlifting is that going to create an in-balance or cause any injury? Or is that just a myth?
Jase Gfer this is a good question! I have used mixed grip for 9 years, I do not have an imbalance or what I would define as an imbalance. Admittedly I think my right shoulder (under hand) is more externally rotated than left from this but not to the point of imbalance or strength issues. I also have a slightly bigger right erector but again in function I have no difference from left to right. The human body is not as symmetrical as people think otherwise Olympic lifters who split jerked or dominant foot runners/cyclists would have major issues and they don’t. Some would tout they do but this is bs. Most people will not suffer from a mix grip.
I'm very biased towards external rotation when doing test #2 like Brendan, but in test #1 its more like Kristen. How does that make sense? I currently squat and DL very straight forward.
MrCatgroove because one tests deep hip flexion and the other tests rotation, they’re completely different tests. The flexion more so speaks to stance width as the rotation is more toe flare
@@BrendanTietz just redid this test with my girlfriend and I look more like you in both tests, now that I had some extra pressure. She could feel the socket jam up with the knee straight, but it could go much deeper if we went wider. Maybe I should try lifting more like you then? I have similar proportions as well (long legs, long arms)
Lmao here it kinda looks like it but nah I think shirtless they’re even. But my right arm looks a lot smaller than left cuz of my tri attachments. It’s usually not an actual size difference but muscle belly attachment site
Thanks for watching Prime fam! I really want to reiterate that the goal of this video was to thoroughly dissect some starting points for discovering individual anatomical positions and then give you guiding rules to test! The goal is to use the breakdown/rules I give you and try out the various positions I offer to see what suits you best! This is the ONLY way to truly fine tune your deadlift. Everyone is very different but the guidelines I give as well as the tests are a great starting point to follow.
Also I hit some more PRs 👀 ironically the lifts I thought would be the hardest to PR again did the best lol I’ll post the recap soon as well as coach Andrew and Kristin’s PRs they also hit!! A thorough overview of our “peaking” (purposefully quoting that) will be covered.
If you guys want any coaching hit us up! The power building routine will be dropping soon as well as group coaching as soon as these dang quarantined are lifted. California is still on gym shut down as well as many places overseas and other states but once most are open I’ll be posting it live on the website!
my guy. the fact that this is more a discussion of anatomy than it is of lift makes me so damn happy. even fitness people who i like and trust dont touch of anatomical differences/needs as in depth as this. i am very grateful to have found this page tysm king.
This was content value at its highest man wow really appreciate these kind of vids would love one on SUMO as well
Steffan Kabul I got you! I’ll have some sumo ones soon!
Good stuff as always
Thanks bro!!
Mark Rippetoe never discussed this… thanks. We needed it.
Thank you so much for this video! I am just experimenting with my foot position lately and your advise is golden!
Brendan I just finished your Prime 12 week DUP program on Sunday and added 90lb to my total. Thank you so much, and hope to work with you in the future :)
Good video, I'd recommend having a timestamps somewhere in the video or in the comment section to divide the information into parts.
Hey Brendan, this video is chock full of top notch, gold standard content. Love your videos brother, I’m already waiting for the next one.
Peter Miller 💪🏼 thank you man! Tons more coming!!
So fruitful and easy to understand, thank you very much!
The knee torquing idea is a game changer for me. beforehand i relied on quads and always wondered why my glutes never felt sore
This may be the best video ever
joshua crabtree dude thank you so much!!
This is the best deadlift video I’ve ever seen I’m gonna apply this ASAP
I would classify myself as an intermediate and so I find myself keeping the setup almost the exact same every time. I remember when you taught me to cue lower back extension so many times to the point where it's apart of my muscle memory. Learning to extend prior to the lift has helped me resist flexion when the loads get heavier so much. Now I can setup for 405+ and my back can naturally fight against flexion. The advanced tips I haven't even come close to thinking about... bro the toe angles... wtf jeez if you're able to write this out in a video, I can only imagine what's going on in your head prior to a lift
Umar’s gonna start feeling even more things he’s never felt before.
Im extremely happy I found your channel. You have the best content on techniques on your channel!
Awesome, awesome content Brendan! Thank you for the tips!
Ithiel Dela Cruz you’re welcome bro and thanks for the love!
Great video on deadlift. Wish I found out about your channel years ago.
Information at it’s best! 💪🙏
Thanks
Love the content. Favorite UA-cam channel for powerlifting form tips. I think with the bottom up setup you lose the stretch reflex in the muscle and some force potential
That would be why it feels slower
Joe Kyburz I used to think the same thing until I learned more about elastic energy and the golgi tendon. After some long term studies it seems golgi tendons dont store much power from the eccentric unless it’s loaded and the change from eccentric to concentric is extremely fast. So maybe it’s part of it as there is a sudden change from standing to flexed and then exertion but the load seems to be a problem since it’s completely tension free. I believe there may be some more mechanisms behind it but truthfully I’m not sure what and I’ve asked many many exercise science PhDs and no one has an answer.
I must say this video is probably the best conventional deadlift guide ever
Yeah... jamal browner uses major flexion as well...
Awesome, any information I can use to better my deadlift is good information lol. Thanks!
Bro I thought I was crazy cuz I always feel weaker and slower when I use straps or bend over and set up bottom up! I didn’t realize that was common. I’m gonna run these tests and try this, good shit!
Alex Fitness yeah man I think most conventional pullers and even a lot of sumo pullers should use a top down set up because of this. Some however need to prioritize position so that would be the only time it’s worth taking the hit. Usually people learn bottom up set ups first and so when they try top down they don’t do it right and it feels off to them but if you give it a shot it’s so much faster often times! And glad you liked the video!
Doing the same with straps, not able to do it fast top down with straps. Been trying to start on my knees. It works a little better but I get the best results with mixed grip top down
This is a wonderful video. Man. You really hit some fine, but hugely helpful, nuances. Very much appreciate your work. Much respect.
Really helpfull with a lot of clarifications, thanks man!!!
thank you so much for the thorough explanations! Can We get you or Kristin to explain a little more in regards to sumo though? I know it's more complex but for example id lovesome detail on how wide stance should be etc. Thanks again for all the awesome content keep it up!
happyjunki3 I can make this video!! Generally some of the same rules apply with foot and toe flare as well as the hip testing. Wider you stand the less speed usually but better position unless you widen to where your hips are naturally suppose to be. It is more complex with sumo but I’ll make this video!
@@BrendanTietz awesome dude thank you!!!
One of the best deadlift videos no cap💪🏽
Well explained 👍🏻👍🏻👀
Incredible video!!!
Found the same thing with the wider stance, it felt good with light weights but when it got heavy i lost alot fo power
Great content as always, man. Thanks a lot for sharing!
Great video. Thanks homie 🤜🏾🤛🏻
Exactly the video I was looking for. Quick question, if someone’s hips are extremely flexible both ways would it be best to stay neutral with the feet or just start testing both slight inward and outward flare?
Awesome vid
Where should shoulders be in relation to the bar (in front, on top, behind) and do you have any tips on how far forward knees should be at start (how much dorsiflexion)?
Zynthos so you want your scapula directly above the bar for everyone. In both sumo and conventional. The way to see this is look at the line of the triceps and rear delt from a side angle, that’s attached to the scapula and should be basically right above the bar. Depending on shoulder size/packing/positions though your shoulder head may look more in front but look at the line of the rear delt and tricep, if that’s above the bar you’re solid. As for knees you basically want your shin touching the bar so wherever your knees end up is only a biproduct of your scapula being positioned above the bar with shins touching bar in bottom position. It will be different for everyone but as long as you focus on those two points you shouldn’t worry about the knees directly as that will just happen accordingly
Awesome video!!
Great video
I always tried to deadlift and squat with feet forward, but I actually have retroverted hips. I actually developed hip pain that way.
Any way to fix that now?
Great video!! Who else hates the sculp nation guy😡
@Brendan Tietz I do trap bar deadlift.. My hips have large external rotation and minimal internal rotation.
How wide should I place my feet and toe direction...?
Hey Brendan how do you know to choose between being a sumo or conventional deadlifter? I can't seem to get down to the bar with a top down position without complete form breakdown in conventional, while sumo is quite easier. I'm 6ft with I'd say average limb length.
I have a question that isn't really related to the topic of this video but I'm interested in your answer. I started pulling sumo about 3 months ago and although I've seen my hip external rotation improve I can't seem to open up as much as to get my knees completely behind the bar and can get them to be like over the bar kinda like Candito. So my question is do you see any problem in that or a reason to fix/change that?
Why dont you focus on depression of the scalpula? That would also lenghtening the arms but will also create extra tension in the upperback and activate the lats more
is there a similar method or process for the squat that you could cover?
Chris Vis yes I’ll do a video soon!
Great videos man, really helping me out in my training! Just have a question about grip, if I constantly use mix grip deadlifting is that going to create an in-balance or cause any injury? Or is that just a myth?
Jase Gfer this is a good question! I have used mixed grip for 9 years, I do not have an imbalance or what I would define as an imbalance. Admittedly I think my right shoulder (under hand) is more externally rotated than left from this but not to the point of imbalance or strength issues. I also have a slightly bigger right erector but again in function I have no difference from left to right. The human body is not as symmetrical as people think otherwise Olympic lifters who split jerked or dominant foot runners/cyclists would have major issues and they don’t. Some would tout they do but this is bs. Most people will not suffer from a mix grip.
Brendan Tietz thanks for the information man. All the best from Australia 👍🏽
I'm very biased towards external rotation when doing test #2 like Brendan, but in test #1 its more like Kristen. How does that make sense? I currently squat and DL very straight forward.
MrCatgroove because one tests deep hip flexion and the other tests rotation, they’re completely different tests. The flexion more so speaks to stance width as the rotation is more toe flare
@@BrendanTietz just redid this test with my girlfriend and I look more like you in both tests, now that I had some extra pressure. She could feel the socket jam up with the knee straight, but it could go much deeper if we went wider. Maybe I should try lifting more like you then? I have similar proportions as well (long legs, long arms)
i sat thru all 17mins and still have no takeaways...
💯🔥
What is your Instagram I can’t find it
Over 300kg wow
Is it just me or your traps are different sizes?
Lmao here it kinda looks like it but nah I think shirtless they’re even. But my right arm looks a lot smaller than left cuz of my tri attachments. It’s usually not an actual size difference but muscle belly attachment site