5 Steps for a Perfect Deadlift
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- Опубліковано 4 чер 2024
- Here's your complete guide to Deadlifts to build strength and muscle. Technique checklist included at the end!
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00:00 - Timestamps because Uncle Eugene cares about your short attention spans
00:21 - Mistake 1
01:01 - Mistake 2
02:07 - Mistake 3
02:41 - Mistake 4
03:46 - Mistake 5
04:05 - Deadlift Technique Checklist - Спорт
Something that helps with point #1 is emptying your front pockets. It allows you to keep the bar closer to your body at the top of the position.
I found it helps when I tape back my junk as well or wear the tightest speedos possible.
Who tf trains with front pockets filled? Any pocket for that matter?
@@alexworm1707 do you not have your phone or keys on you when you go to the gym?
@@froggy3496 no. I bring nothing more then my water bottle, straps if needed, my walking shoe, training shoe, towel and training plan. No headphones, no phone, no distractions.
@alexworm1707 i have no data but i'm sure you're a minority. No headphones is psycho stuff
I would love to see more videos like this! I love the way you explained everything and it was all straight to the point.
Thank you! 🙏
Yes, this was amazing!
My mental cue that makes technique fall into place is to leg press first, then hip thrust. Whenever I start to drift away and shoot the hips up too early, that's what I have to remember to get back on track.
Important injury prevention technique for me, whenever it gets really hard, I put the bar down and stand up to brace into the belt again. I can't get a deep breath when I'm bent over, at least not nearly as good. If the brace isn't 100%, it's too risky. There's no bonus point for repping it out as fast as possible, good safe reps only. You can take big risks in competition, not at the gym.
Deadlifts are one of those movements that I'm always checking myself on. Great guide! I'll watching this video for a long time to come. Thanks, Eugene!
I've had several lower back surgeries, and as I'm ancient now, I "cheat" by only doing trap bar deadlifts however points 2 - 5 are still relevant for me - thank you. BTW I like this format.
This is really helpful. Thank you so much Eugene.
This is a great video, thank you so much.
Best, shortest and easiest explanation for that topic, the best video by far and I watched allot of em😅😂
Solid explanation, thanks Eugene :)
This is so helpful and amazing..THANK YOU SIR!! :)
great vid, thanks eugene!
Amazing video, thank you king
That cuts looking good! Keep up at it
Thanks. Great video
Excellent tips
Great video 👌
Great Info! ❤
Thank you 🙏
As always, excellent video, and very nice new hair style aka taper cut ! ahah
I really needed that rn
nicely explained
Thank you
Great stuff, Eugene! Would love to see one of these videos covering sumo
Auto sub!!! This was awesome
Very nice
that bar-jack analogy really clicked something in my brain !
Good one
Any chance to do such a video for benchpress? My form is really iffy. Thanks!
thanks, great vid. Can I ask how you got the back injury?
I found that the most effective way to brace for myself was by using the valsalva manouvre, it worked with squats aswell. But tbh I've gone away from both exercises altogether, I've got no interest in powerlifting and prefer to use safer methods to train my lower back and legs, like hack squats and RDLS using lighter weights.
This is probably the most detailed and digestible breakdown I've seen
You must search a bit more because he missed one or two important steps.
1:01 FWIW, Mitchell Hooper mentioned this recently also.
The queue where it's supposed to feel like you're pushing the earth away from you was a game changer for my DLs.
Do you have any keys for Stiff Leg Deadlifts - that are more hamstring focused. I have this exercise in my for my hamstrings and i am wondering if you still recommend the same cues for a SLDL?
Damn dude, the new haircut looks awesome! 💪🤙
Thank you! 🙏
I mean the ab bracing happens automatically anyway, so not sure if that's usefull for most people, but really what needs to be said is that you gotta have that mind muscle connection with your glutes because the glutes just tend to not be very active at the start, and not using your glutes enough isn't good, perhaps my back will round too much or something since my lower back can't handle it without arching.
Do a comparison video between deadlifting and trapbar deadlift . Pro and cons for a bodybuilder and for a powerlifter. Str8 bar Deadlift seems risky , why not just trap bar deadlift and do some other exercise that targets lower back as a superset
new haircut's awesome as hell dude
🔥
like your new haircut eugene :)
Please do squats next. My squat has felt great all year but I just purchased some squat wedges to elevate my heels. Right away had knee and back pain. 🤷♂️
Then don't use wedges? 😂
How do you prevent or deal with shin scraping? Awesome video, been thinking about deadlifting again.
Light scraping can happen and is okay imo, just wear weightlifting socks that cover at least your shins
Wear deadlift socks porblem solved
I actually use kneesleeves on my chins under long pants when I deadlift. Feels great. I just take them off once deadlifting is over cause it can get a bit hot.
I have fencing socks, they are long and have a thick shin section
Wear shin guards
Any differences in these tips with sumo? Seems like everything applies except maybe bar positioning over feet might differ a bit?
All the same cues apply besides bending your knees to get into starting position.
Ah man, you got rid of the long Samson type hair lol 🤷🏾♂️
All and all, perfect video, getting back into DL this week 😂👍🏾
Hair looking good!!
Thank you! 🙏
I'll never forget when I hurt my back doing a deadlift I didn't feel it until it was time to go down! I began my descent and I quickly felt the pinch in my lower left side and I immediately stood up, holding the weight and trying to think how to get out of it without dropping the weight.
I slowly lowered it down and at the same time went to a knee, then lowered the other side.
Using straps?
Drop it???
@@erlendyeet8157 Nah, I ain't that guy lol
@@CaptainYesz I didn't use straps.
@@NotTodayBud bro ur back is more worth then some shitty equipment n floorin
Best explanation hands down. Also big plus for not using retarded sound effects and graphics etc. Solid, great vid. Thanks
Every time I see you with this new hair I fall more in love Eugene 😂
Thank you! 🙏
If you don't remove the slack, can easily injury yourself due to the force you can apply before a sudden stop once the weight kicks in.
What do you do if you don't have weights the same size as 45s and you aren't strong enough yet to do 135?
We're all gonna make it brahs
aaawesome
Is it possible to just reduce the weight and do more reps ?
Yo - Deadlifting feels like such a minefield. I've injured my back doing DLs and I've deduced that this is due to my lack of hamstring flexibility preventing me from being able to reach the bar without rounding my back but this video does not mention this at all. What's your advice?
Had the same, try sumo. Was a complete gamechanger for me.
Deficit deadlifts with lighter loads.
If deadlifts feel too dangerous, evaluate what you are deadlifting for.
If you are a powerlifter, you need to switch to sumo (unless you're tall)
If you're a bodybuilder, you can get away with very low, or zero deadlift volume.
If you're simply body building you could try trap bar deadlifts as the trap bar handles are quite high.
It's almost always load/fatigue management. Look at the ridiculous feats from @deadliestlift - he's not an abnormality, just a good example of the fact thay body is resilient to any position you put it in regardless of "tightness" etc with a smart progression.
That being said, for you it is always worth experimenting with technique to find the strongest most comfortable one for your goals and structure! Sumo may help
I had the same issue after a back injury. What I did was start with rack pulls just below the knee. I trained those until I got pretty strong. Then I would increase the range of motion, reduce the loading, get strong with more rom, rinse, repeat, I set a lifetime deadlift pr this year. I progressed all the way to straight leg deadlifts from the floor from rack pulls in a couple years. Knowing what I know now I could have done it in way less time
What did Jeff Nippard do that was wrong? His deadlift form looked correct to me and he still got injured?
hair on fleek
In 2014 I pulled my lower back deadlifting. I was warming up with moderate weight and it popped. Still not right today.
I like to imagine I'm a little forklift when I deadlift. I don't know why but it helps
How is it possible that you look good in almost all hairstyles
Nice haircut 🎉
Another tip is considering what the benefit of deadlifting is for your daily life activities, unless you are powerlifting at the competative level, there is no reason to do deadlifts, most people end up with back injuries, no physical therapist would advise doing deadlifts
my forearms are always the first thing to give out when doing deadlifts
Is anterior pelvic tilt bad when deadlifting?
you should activate your core, pull your abs in. that should straighten your lower back.
like when you cough, or expect to be hit - as he said in the video
i do 45° hyperextensions. problem solved.
Lol dude I tweaked my back yesterday deadlifting. What are the chances that you made this video today.
1:01 Lol 😆. anyways Looking very young. what's your height and current body weight? and how much body fat do you think you currently have? your current physic, that's my ideal body composition goal...I'm working on it I need to lose a bit more fat.
The deadlift has five steps.
1. Stance - heels hip width apart, toes pointed out about 20degrees, shins 1" from the bar - this puts the bar over the mid-foot, where it will stay for the entire lift
2. Grip - with stiff knees and without moving the bar forward or back, reach down and take your grip just outside your legs (from this point forward it is important to remember DON'T MOVE THE BAR)
3. Hips Position - now unlock your knees and lower your butt until your shins touch the bar and stop moving.
4. Eye Gaze and Squeeze - lock your face on something about 12' in front of you and stare at it. Take a huge breath through your mouth, shove your belly down between your knees and squeeze your chest out as hard as you can, think point my butthole at the wall behind me and my ripples at the wall in front of me. Hold thus position tightly the bar should click as the slack is pulled out may even begin to float off the floor - DO NOT LOWER YOUR HIPS when you squeeze
5. Press - Drag the bar straight up your legs as you push your feet through the floor.
Do not think of the deadlift as a lift. Think of it as a press. Like a leg press. If I squeeze properly and hold my breath I have a mechanically efficient system of levers - my skeleton, held firm by the motors - my muscles and tendons. I will transfer the force of my feet pressing the floor away through my skeletal system and into the bar if I stay as tight as possible.
Your back should be held in rigid extension and should not be allowed to round. The arms should be angled slightly backwards from the shoulders to the bar at about 7 degrees or so. This puts the armpits directly over the top of the bar. I squeeze the bar into my shins by squeezing my armpits tight as I drag the bar up my legs.
Step 1.) grip it
Step 2.) rip it
Step 3.) 😎
He got the 2012 injury without any reason. Snatch grip, straight back😢😢
I know lifting correctly is important but.. Eugene with short hair 🥵
my boy toobuff4this made the video lol
i like your hair
Neglecting lower back training is the most common cause nowadays
Mistake number one, lifting super heavy when you're not a competitive powerlifter. Lift mid and comfortable weights, build up your strength and physique, numbers mean absolutely nothing.
Eh. Deadlifts are pretty much a numbers thing.
A pure bodybuilder is going to focus on RDLs and slow eccentrics. The conventional barbell deadlift is basically an ego/competition move, the whole point is to pull as much weight as possible.
Wait, whend you cut your magnificent hair????? Still looks like a king tho
My problem is how I should use my lower back. Should I push towards an arch to prevent rounding? It's hard to just keep it flat by not actively push against the pull of the weight. It feels easiest to kinda push the pelvic under me and just keep it there but I'm afraid that it will go into excessive rounding when it gets heavy. The bracing alone doesn't feel like this magic thing that just keeps the pelvis locked through the lift. Man, I can't explain. I'm crazy stronger just tucking the but under me and just let it be there without fighting the weight so to speak. But it also feels dangerous. 🤷 This is how I feel the strongest. ua-cam.com/video/467FuliO_ks/v-deo.html
Hell nah. For an RDL, or a set of 10+ it's ok but for a deadlift deadlift, no. You can injure your shoulders, back, arms.
Just practice more bracing.
You can feel strong even if you bend your spine like a cat. Just don't do heavy with bad technique and you will reach what you want without injuries.
My lower back hurts while squating and i dont know why, i've been training for 3 years i've adressed everything you can imagine, squat width, posture, bracing, buttwink, everything, it just hurts, and it hurts like hell, i've also done a lot of exams and i dont have any spine problem nor injured disks or hernias, nothing, what in the actual f* is wrong with me
Maybe try to reach out to a coach, not just a programm but a coch for example from barbell medecine. Good luck
Have you checked out the squat university guy videos? A lot of great advise there for issues as mentioned
@@reke9942 Yes, every single of them
How much weights u lift? Maybe its too heavy
@@PadikoyzTv Nah it's not bro, i can squat like 3 plates but even if im only squatting very light it happens, but i think its due to poor hip mobility and buttwinking, i stopped squatting and started focusing on mobility.
Well this is all nice, but really doesnt work for tall people with normal wingspan. Im 196cm (6ft5) and around 105kg(230lb), I am in shape, put my natural initial setup is making my back go waaaay too low. This is why most of athletes have some kind of cushions that raises the bar 2inches. In that position my back are in good deadlift position. Only tall people with short legs and long wingspan can do it your way
Same height, little heavier.
I found that it was hamstring tightness that made me have to bend lower.
Try weighted hamstring stretches.
Take a wider stance and all the same cues apply 🫡
Rack pull is fine too as you do!
🥹🫡❤super
Yo, yo, yo.
Don't go deciding what mistakes I make for me.
YOUR technique is OBVIOUSLY wrong cause you're only using 2 plates.
Spinelifts begin at 7.
Thank me later.
Huge fan btw
It’s weird. You sound like Eugene, and you kind of look lome Eugene. But Eugene has a glorious mane. Who the hell are you?!??
😅
Progressive overload, rest, dont workout daily, sometimes injury is not about the weights its because of no time for rest..
Dude... the dl is a back and posterior chain movement ur away too hip dominant in the lift.
But isnt that what they teach in oly?
😂😂😂😂😂😂
Not worth the risk. I do RDL, trap bar, and rack pulls instead.
🐧🐧🐧
Best way to avoid deadlift problems is to not deadlift. I workout alone, so I usually stay away from deadlifts and some free weight lifts like bench press with a bar. I can achieve all my goals with machines.
if you go heavy on deadlifts its a one way ticket to snap city, just wait. besides, 99% relies 100% on their belt to pull. absolutely waste of time for non powerlifters and if you look in actual sports, very few if any do regular barbell deads, because risk to reward is terrible. not needed at all to perform at 100% in sports, sadly powerlifters are forced to do it, eventually they will snap. i know tons of former powerlifters with daily backpain. you can do deadlifts if you don't go heavy tho, but if you max out all the time like most people in the gym are, its just a matter of time. i deadlifted for years, did 505 at 200 bw for 10 reps but when i actually stopped deadlifting and focused more on rowing and pulling, my back grew bigtime. but sure, keep deadlifting, you will get smarter in your 30s and 40s ;)
step 0 : remove your ring
Wtf happened to your hair coach?
5 steps to forget, world class lifters don't even do this nonsense.
This video wasn't made for the top powerlifters and bodybuilders. It was made for people who like to think about how they lift to prevent injuries and for people who are just getting started.
Number 1 most detrimental word
to use in a dead lift is the word "pull". This mentality queues people into literally trying to pull the weight off the floor instead of pushing your feet through the floor. One uses your lower back(bad), the other your legs. Probably only the second time imve heard a UA-camr correctly mentally queue the lift properly. Also sorry to tell everyone this but no matter how good your form, at some point you're going to Injure your back. There's not a human on the planet deadlifting over 315 that hasn't at the very least "tweaked" thier back at some point. 20s don't count because you're nearly indestructible when youre a kid... It's that +30 where it'll get ya 😂
If you are showing proper form you should be using real weight. You aren’t proving a thing moving 135
Imagine still deadlifting in 2023!!
It's a great exercise to build a foundation. Why not?
Yup still deadlifting. Conventional, Stiff Legged, snatched grip, suitcase, single leg, dumbell. Its a key movement.
Yep. I love it. It's fun, and what the other two said.
@@AlexeMazzzThe conventional barbell deadlift is really unnecessary.
Powerlifters should train sumo.
Bodybuilders should train RDLs.
As it stands, the conventional deadlift is just an ego move with high risk, minimum reward.
@@user-he4ef9br7zbut each different deadlift provides different stimulus and different results. Why only stick to one or do none when there are benefits to each?
DO NOT MOVE THE BARBELL
Step 1: do leg curls instead
Just don't deadlift, it's not optimal for gains per risk of injury
From juiced to the gills and a pimp hairstyle to natty manlet who talks like a closeted History teacher. It's over bro.
brainrot.
What are your social media handles?
Every joe blow is on you tube pretty soon some kid showing how to eat cereal or women breast feeding