8 Sneaky Deadlift Mistakes That Are HOLDING You Back!
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- Опубліковано 24 лип 2024
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0:00 Greetings
1:24 #1
3:42 #2
7:16 #3
10:18 #4
13:17 #5
14:57 #6
16:51 #7
19:41 #8
BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇
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Bromley Merch from Barbell Apparel only available HERE! 👇👇👇
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Bullmastiff and Kong are some awesome programs. They transformed my strength and aesthetics so quickly it was unbelievable.
Amazing breakdown of some cues that often is overlooked. Any tips to get comfortable whit using straps in deadlift? When i use straps i dont feel that i get in the same good startingposition as i do whitout straps. And second any guess to why one of my knees seems to track more forward wich make me a little rotated as the guy at 10.30?
Tip #9 use spine drive to ensure maximal strength gains
I personally find best whippability of the spine after practicing my Kegelbell lifts
What doesn’t kill me makes me stronger
“You must herniate the muscle” -Arnold
Tip head back all the way
Hell yeah brother
#1 find your stance
#2 pull slack out of the bar
#3 imagine hips under bar
#4 hide your armpits, turn elbows in
#5 quad tension, push with legs
#6 stand tall
20:00 that's our boy Hemingway!!!!
For some reason, the deadlift has been the easiest lift for me learn and maintain form on (lifting for less than a year). My major issue is being slow off the floor (it's a mental thing mostly)...if the bar leaves the floor, I never miss it. I am still chasing 315, hope to get it this winter when my cycling season is over. Currently at 285
Keep up the solid work, it's around the corner!
Deadlifts always been pretty natural for me as well. Unfortunately can’t say the same for squatting haha.
@@StephColbertsonStrength preach on the squat lol
@@mrsmuuve haha but I like to think of myself having the experience opposite of Bromley. He knows a lot about the deadlift because he had to work extra hard to bring it up. I’d say my knowledge around the squat is heading in a similar direction, still a lot of work to do tho lmao
Deadlift feels 100% natural to me, I love it so much
bench however
Damn! I sort of lost track of your channel over the past few months, and HOLY man what a quality upgrade. Your information has been so incredibly useful but now you have the set up to match. Awesome. Well deserved traction on UA-cam
My deadlift got so much better when you taught me how to brace, and I’m thankful 💪🏽
I joined Boostcamp. I am looking at all the programs. I love the format.
Alexander, your advice is really interesting and sound. They really helped me and I thank you for that.
Love to see Calgary Barbell. Bryce's guidance completely fixed my horrible deadlift form.
Just want to say thank you, I actually was able to fix my deadlift after watching your deadlift series of videos a little over a year ago. Your cues and breakdown of the move made all the difference. Side note, it took me the longest to finally understand the concept of pushing against the floor. I feel silly looking back but that alone is worth its weight in gold. Again thank you.
Thanks for the tips!
bought both bromley shirts, love the designs and fits of the shirts - top notch through and through
I've just got a deadlift PR so quite motivated to improve further. Lifted my heaviest weight and triples too!
Grip failed on the second rep but luckily i had my chalkbag for bouldering in my bag. I guess I'll need to think about straps soon.
Did deads today… When I address the bar I like to punch down to the sides to get the feeling of my lats tightening up as a cue reminder. I also tend to use the more advanced set up it allows me to get the whole chain firing together. It’s really the only way I can describe it. It keeps me from hurting myself and evenly distributes the stresses over my posterior chain, up through to my upper back/traps. Deads have become my favorite lift, as that feeling when your muscles all fire together feels almost like hulking out to me. Especially if I’m hitting a PR. IT’S AWESOME!
Thanks for your content
Speaking facts
We need a video like this for squat and overhead press
This was great! Thanks :)
Bromley upload! Just improved my commute home 100 fold
Thank you, God bless
Holy moly 123K! You just hit 100 man and now you’re 1/4 way to your second 100k, amazing growth brother
wow honestly, best video explanation! i've been having trouble with deadlift so often and my arms are short, so the advice about the wrong time about pulling arm back is bad, so helpful, thank you for the solution!!
Perfect timing, coming back from injury and doing 100% technique work for now. Gotta get good again.
YES! Finally we're back to deadlifting !. I have tried to beat the 200kg for nearly a year!
Good luck on that journey, i might try the 200kg today i could see a chance for me to lift it since i´m on a 5*5 with 170kg.
Thanks Alex! The first two I really need to remember. I’ve always loved deadlifting, but am finding myself unable to get past 500 lbs and have been trying for a few months. This video made me realize that I was way too stuck on keeping my back straight, I guess I heard some cues somewhere and got stuck on them. Happens sometimes. Even now in the living room doing my stance without a bar, I can def feel how much power and leverage I’ve been sacrificing. Luckily it’s DL/hams day too!
Good refresher video even for seasoned dead lifters!
I've had fun on a personal level competing with myself to get stronger and have in the past modified the dynamic effort training from Westside with my dead lifting programing, with amazing results.
Just fully recovered from a construction accident, appreciate the info and video, ready to start deads again.
Awesome video at this point i only deadlift what i can squat with a couple more reps after rows
#7 was a huge game changer for me. Thanks Bromley!
Informative 🤟🏾😁😲🤯🔥🔥🔥🔥🔥🔥🔥
Nice to see a tips I started practice deadlift after that doctor said my lower back is in crush and I shouldnt train on gym. I started from 60kg and go to120kg for a couple of months. I dont have any trainer so Im still learn deadlift and try to do that in wright way, thank You for Your time and knowledge.
Hey man this video is the one that got me to subscribe, not necessarily because of the merit of the video, but hecause a lot of what you were saying came from an avenue of experience. Good job dude, cowabunga!
All good stuff to keep in mind. I think when I miss a dead lift that I can break from the ground. It’s actually just before the knee. It might be just simple mis-groove.
Now, learning to lift with braced core after getting herniated disc (years of lifting without proper tension in core), I hope more people understand points about over-arching, proper stomach breathing and having strong tight core, and I would add regular work on your mobility, it's such a huge and important points, that are constantly overlooked even by experienced lifters.
Stay safe guys, and learn this basics before going for higher weights. It will save your health, gains, and improve progress.
Lightweight!!
I never been world class at the deadlift either. Video is relatable.
GOOD STUFF!!
Good stuff!!!! 💪🏼👊
Awesome, please make an OHP one too!
Dude makes the best videos
Good work
Number 8 has been a total game changer for me. Whisper soft declines. I still like to pump my hips again sometimes but i dont let go of tension.
King of all excercises.
64 y/o recreational lifter shares personal experience.
Recently I've been doing a lof of hex-bar lifting and realized that hex-bar in the style of "pressing the heels thru the floor" both emulatates dead lift well and reminds me how I ougth to perform my dead lifts with a regular bar.
I like to "bend the bar" around my shins prior to liftoff. This tightens the lats and both prevents the bar from drifting and stabilizes the spine laterally.
i would say that my weakest spot is the lockout, i have been inches from deadlifting 5 plates but failing on the lockout. There was some good tips in this video that i will practice.
I watch a ton of videos...mostly calisthenics...but im trying to safely work my way up to deadlifting my BW (200) and you have given me some excellent cues to keep me on my way.
Sam made the video! Hes such a great strongman!
Good stuff!
What are your thoughts about pulling the slack out of the bar to initiate set up?
Just recently found #3s the reason ive been having lower back pain on deads since I started training... Hit a 420 dead with minimal training when I could barley squat 315. Since hitting 420 on dead I completely stopped due to back pain..... My squat has now progressed to 405 and I decided to get back into deadlifting, but still had pain even on lower weights... What fixed this was I heard a power lifter say "just jam the bar into your fucking shins and pull"... Made me realize that even though the bar would make contact with my shins, I was so worried about shin pain that the bar would ever so slightly float in from of my shins or just barley touch. Pulling the bar into my shins alot harder despite the pain instantly seems to solve my problem. Even though on video and watching a before and after you couldn't even tell the difference.
I used the squatting down technique intuitively as a beginner (my brain always looks for advantageous momentum and explosiveness xD) and progressed really fast to 200 kg in just a couple of months. Also I always start as fast as possible (not as fast as larry wheels though ^^) to get the bar over the knees, after that I can pull through mostly every time, sometimes with hitching but from above the knees. For me powerlifting is a lot about explosiveness and fast-twitch action but most guys or at least a lot have a somewhat "slower" and controlled approach to it. I like both styles but the explosiveness comes naturally to me.
Can also recommend using the eccentric portion of the lift to help pull you into the perfect starting position. It's a great tool to reinforce a good bar path and a good starting position. Doing reps this way will also usually make the following reps better and cleaner than the initial one, making heavy low-rep sets feel great.
If you're having trouble nailing down a good starting position I also recommend pausing immediately after you break off the floor. Reinforce that position.
Love this. It’s like using a tempo bench or squat to ingrain the movement pattern. If you go down right the up should take care of itself.
Thanks will try this next time i always break bracing or slight arch or smt which causes pirifromis issues
Thanks for this! My weakness is that I am really weak in the deep squat position, something with the angle of my lower back... I guess it's because I never squat (don't have a rack).
Even though deadlifts are my favoritre excersise and is my strongest lift by far (need to get that squats up) there were some really valuabe tips in there for me.But i´m also a bit blessed with how my body is built medium long legs short torso and medium long arms.
For point no 8, how do you breathe and maintain the brace at the same time?
Lmao the Jason bloho clips
Bromley just committed espionage. He's about to get snatched-and-grabbed so he better watch out.
He better hire a lawyur
It wasn't until my early 40's that I took deads and squats seriously, often hitting them 2x a week for a year. Best shape I've ever been in as well as my strongest in all my lifts.
Can you make vide how to bench press for building base
Actually yes, I did conventional for a strength program after doing months of sumo (pls don’t hate, sumo was more comfortable for me at the time cuz conventional was still too technically weird to wrap my head around at the time) and I was so surprised to feel that my conventional felt easy. I’m sure part of it is because of the training I’ve been doing for overall gains, but it was a nice moment, and I know now that I utilized a technique similar to getting ready in position and bracing by pulling myself into somewhat of a squat position and pull it up that way and push hard through the ground and keep my lats tight. I’m excited to hit deadlifts again next session
Watching Bromley makes me want to go at it like an animal but I'm just too gdamn old and have to be careful because recovery from injury is a slow process. I'm learning though.
Shoutout to Calgary Barbell. Used to play world of warcraft with Bryce.
I've always squatted the weight up on deadlifts. I didn't realise this was considered advanced; I just made use of my strong squats.
On my last set of DLs, I do a bac off set for AMRAP; I see a lot of advice on avoiding reps beyond 5, which doesn't make sense unless form suffers.
Is it in your opinion possible to combine a strength program with calistenics workouts? Like day 1 compound lifts (SQ,BE,DL,OHP) day 2 calistenics workout (more into reps and static holds), repeat that patern for day 3 and 4. And further do you think that programming like the bullmastif is possible in such a combined system?
Maintaining tightness at the bottom is a really big deal I’ve noticed. It’s challenging to maintain but I’m always grateful that I did so when I go for the next push. As someone who just started dabbling in sumo deadlift with a decent conventional (~570lbs) I’ve noticed that maintaining tension even at the dead stop is non-negotiable for sumo
Pauses as close to the floor as you can get are your best friend
I've been experiencing some upper back pain after deadlifts for a while. Usually the next day if I extend my upper and pull my shoulder blades back I feel a nerve- pinching pain. I think my problem is that i over extend my back, sticking my ribs out. I'll try the first two tips and see hoy it works
Hi Bromley!!!! ☺️☺️☺️
I started flaring my knees out to get myself more vertical at the bottom of the pull and pretending to bend the bar as hard as possible with my lats and I can say my pulls feel easier by a noticeable amount when pulling fresh.
At 50+ years old, I am ultra focused on just not getting injured. I mostly focus on finding the most comfortable pull. Pushing the knees out and taking an wider than normal grip just massively takes the stress off the lumbars and puts it on the glutes, which I can beat the living daylights out of (unlike the lumbars). I find a focus on anterior pelvic tilt helps when my waist starts getting sore
The gym I use has octagon plates. Honestly... They make deadlifting annoying. The bar almost always moves forward on the ground at the end of the lift. I always cue myself to keep the bar in contact with my legs until I've reached like halfway down my shin at the end of the lift. After watching videos of myself lifting, the inner plate rotates and throws off the the lift. When I used round plates at my previous gym, they never moved and the reps were always clean.
Those plates are the worst for deadlifting!
Have the same problem at my gym. Recently started using straps for heavier back movements. I wanted to focus more on strength of the floor and too contious pauses at every rep and reset. The combination of the straps and octogonal plates really created immobility for the set up and feel like it impacted the form very heavily where I was way better off without the straps.
@@kosterbryan1 lifting straps are weird to use in the beginning but after using for them a while you get used to it and learn how to use them. I remember when I bought straps... I thought that they were a waste of time and money until I figured out how to use them properly.
1, the thing I NEVER hear is that as long as you don’t move your a lot during the lift it’s good. Any spinal flexion with bracing is o.k.!
When during a heavy deadlift you move your spine, think about the anatomy of your spine. The discs get more space and slide, resulting in a herniated disc overtime.
So what Bromley says, always brace. Tip for bracing, you do it automatically when you’re about to get punched in the stomach.
Uploaded on my deadlift day, what a legend
i was never a big fan of resetting every rep and instead i basically minimized ground contact and stayed in form the whole set. good to know i was doing the right thing lol
13:30 Mike Tuscherer is another one that squats way down before each pull. Says it felt more confortable after a back injury.
Solid content! Liked and subscribed!
Sassy Coath spotted.
It’s ALL in the Hips!
More people need to be on the rounded upper back train.
the faint music around 6.45 made me think im losin my mind. weird mix good video
How do you overstretch your hamstrings setting up for a deadlift?
The more stretched the target muscle is, the more stimulus, right?
And dead’s are for hamstrings, right?
Personally I find that doing stiff legged deadlift with dumbbells cues me very well for bracing for barbell deadlift. The stomach touches the quads and serves as a cue to brace.
My three steps to brace:
1. Exhale
2. Ab-Crunch moderately
3. Inhale in stomach
Any tip on how to breath? Cause I get dizzy after deadlifts and I think it's cause by bad breathing
Im not the best deadlifter by any means but for number 8 i also recommend doing touch and go like you should do touch and go on bench. You touch the floor very gently, not slamming it and let the plates crack off the floor with a huge bounce. Really this just means you have to have way more eccentric control throughout the lift. Not always the best way to do it for super geavy but i love it for reps.
Great video!
The rate that this channel is growing is crazy lol.
The most important cue for me was something I stumbled on coaching a buddy with a strong posterior but a long torso. I watched him pull and whenever he passed his knees he would start slowing and pull more with his arms meanwhile his shoulders pitched forward and dumping. I have longs arms and a short torso. When I wrestled Greco Roman I would get my hips down and use by long arms to pull my opponents body into me as I popped my hips and his feet ended up much farther of the mat than he anticipated not realizing the bend I had in my legs. This horizontal hip pop taught me to use my hips on the deadlift. Although I was already doing this my buddy used to wrestle as well and I could always get him with a body lock. When I explained that I drive my hips into the bar as it’s on the verge of breaking the height of my tibia passing my knees, it was a game changer for him. We put 60 pounds on his pull that day. The second point was bracing as hard as I could in all directions. The belt test as Dave Tate discussed regarding his squat revelation, the idea is wear a belt a notch loose and try to eliminate any space for 360 degrees by inhaling and then forcing your diaphragm down like you are taking a dump. The focused bracing led to irradiation causing the bar to jump off the floor the moment I initiated the pull and when I combined that with a properly timed hip pop I hit 715 at 205 when previously I had done 635 for a triple but had never lifted heavier than that for 3 years when I pulled 675 and it was a grind. This was a smooth fast pull because everything was perfect. For me to get any stronger I needed stronger abs because that really was the key for my deadlift when I started pulling big. Everything was strong enough but that transference of force throughout the ROM was the most important thing. In my experience a deadlift never failed because of the quads or the posterior but the key was having that wide dense base right cover the hips for seamless transference. For me as things got heavy my guts felt like they were at risk of shooting out my belly. My back, glutes, hamstrings quads, grip, lats, traps were all up for whatever but my abdominals had the strength to pull 715 and that was the weakest link
For deadlifts I don't like that the bar is in front of you. somehow feels "uneven". That's why I like Hex Bar Deadlifts or farmer walk deadlifts. Also I don't like to start from a dead position ^^ But benchpress I hate even more lol. My Squat numbers are as high as for the deadlift. Correlates with liking squats the most, followed by dumbbell floor presses and rowing exercises.
one trick that helps me is to think about rolling the bar over your legs to keep it close for good form.
I should start watching these at the gym because every time I watch anything about deadlifting or squatting, I immediately want to grab a bar and go.
Mr. Bromley what are your thoughts on the "sumo" style dead lift?
can you give a squat one
To this day I dislike deadlifts but maybe one day I'll start doing them, this video is pushing me towards it 😅
I injure my lower back pretty much every time I try to go heavy. Dealing with a lower back injury at the moment. I'll probably never deadlift again tbh. Not worth the injury risk. Its too easy for it to happen
I don’t think there’s reason anyone *has* to do deadlifts. But everyone should know how to hinge properly and work that hinge.
@@willsmish2837 I’m not a physical therapist but I would argue if you hurt your back every time you Deadlift you probably don’t know how to do it right, and/or it’s exposing a weakness that isn’t ready for it. typically a physical therapist is going to give some sort of scaled progression of the exercise that hurt you to build you back up.
It's pretty simple to drop the weight enough to enable learning how to deadlift (safely). If you're having too much issues with your ego related to a deadlift, switching to a slightly different lift that you might be able to rationalize lighter being acceptable might help. I love RDL variations and weighted 45 degree back extensions as pure hinges. Find something that works for you. 💪
@@nmnate I agree. For movements I struggle with but want to learn I just make them my warmup. A while ago I wanted to front squat with a “proper” front rack position but my mobility made it tough. So I just did front squats with minimal weight to warmup with every training day. I also don’t think deadlifts are inherently more dangerous than a squat. Anecdotal - but I’ve never tweaked my back on a deadlift. However, I have tweaked it on a squat.
I think the main reasons Eddie Hall sits so far back and down in competition are that 1) he's wearing a deadlift suit and 2) he's got a big gut. Given that he's using strongman technique with figure 8 straps, it's very cumbersome for him to get set up at the bar. I think this also allows him to brace more efficiently with his power belly.
Seeing training videos of Eddie, he doesn't seem to use this technique as often.
My understanding is that a lot of strongman competitors do this for similar reasons. I can't think of a raw powerlifter who wasn't also a strongman or Oly lifter who uses this technique.
I think for raw lifters, bracing at the top is going to be much more efficient and result in a stronger start position. I personally used to lift mostly with straps and struggled to find the optimal hip height and bracing technique. About 6 months ago changed to purely mixed grip and brace at the top and helped me be a lot more consistent. My setup is now very similar to Brendan Tietz.
Its a bit frustrating for me. My deadlift is matching my squat but i can feel the untapped potential just struggle overall
I stay tight on DL between reps but I pause and rise hips enough to breathe at bottom if I stayed tight at bottom I'd gas out
Hurt my back yesterday. Might need to get sime eyes on my form so I don't screw it up again.
These descriptive cues are getting pretty aggressive and probably decent shirt ideas 😂 "You want the sitffness", "Put it in your stomach", "Stiffer and more stable" 👀
Deadlift has always been one of my weaker lifts. I think it stems from trying not to break my back. I seem to do well for a while but it always seems to bite me in the end.
Is that our boy Hemingway @ 20:09?
Good cues for packing your lats: squeeze your armpits, do the opposite of a shrug, depress your shoulders down, pretend you’re holding a piece of paper in your armpits, etc.
They all mean the same thing, use whichever cue clicks in your brain to work for you
Ah yes, the challenge of finding a mnemonic cue that actually clicks in another person's brain.
Lol @ the clip of blublu struggling with 495
10:59 benji catching strays
8, depends for how long you can hold your brace 🤣. I think if you do barbell RDL’s you fix this and you can just do full resets on deadlifts. Works for me
I know you may not be able to answer but I have early stages of degenerative arthritis in my lower back. Chiro says to no longer deadlift and even squat. What would you recommend?
I can't make a recommendation because it's outside my realm of expertise, but that seems backwards. Loading prevents degeneration. I dont know if that changes with arthritis but I would strongly recommend seeking out another opinion. Make sure that's the consensus I'm the field.
Chiro is alternate medecine and is not science-based. You should seek out advice from a real physician or a physiotherapist.
Why is it , that I never tweaked my Back doing Atlas Sandbag Lifts but it happens every few month when doing Deadlifts?
My ratio is 200kg conv. Deads to 130kg Atlas Sandbag….
I love Sandbags….