How To Perfect Your Deadlift | Form Check | Men's Health
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- Опубліковано 21 вер 2024
- The deadlift is a strength training staple - but are you sure you're even doing the exercise correctly?
For this basic gym necessity, you shouldn't settle for anything other than perfect form-especially because of the heavy weights you'll eventually be working to pull. Let Men's Health fitness director Ebenezer Samuel, C.S.C.S., guide you through the exercise's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.
Before grabbing your barbell (or dumbbells or hexbar), take note that this it's extremely important to pay attention to the details here. You might think you need a lifting belt or straps to even step up to the bar, but as you'll soon learn, that's not the case. Forget the gear-just be ready to learn how to lift a ton of weight.
How To Perfect Your Deadlift | Form Check | Men's Health
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i see people making 12 minute videos, these guys just get straight to the point 🔥
Exactly
Amen
actually the 12 minute videos have lots of important information as well
Mens Health is quality.
Fax
1. Toes
2. Overhand grip
3. Hips lower than shoulders
4. Set lats
5. Core involved
6. Lift
7. Squeeze glutes
This sounds like how I stretch in the morning lmao
P
Seems complicated
DONT OVEREXTEND
Add the downward phases, any distraction in either going up or going down will throw your form out.
This was the first deadlift video that wasn’t 9 mins of pure filler. You were straight to the point on BSing around. I instantly subscribed. Great job!!!!
I’m embarrassed now lol. I was doing deadlifts the other day and my form was trash. Ugh love working out but getting form down is difficult
Asiana Frank We all had those moments including these guys. They just got better
No shame in light weight. Better quality than quantity.
there’s also form breakdown, which is why we should be rewatching form videos
I’ve injured my neck by bad form which is worse 😂
Too many people out there "ego lift". Means they show off how much they can lift by putting on more weights than they can handle, ending up with bad form when their body is not ready for it yet. Start with light weights where you can still keep good form. No shame in that. Then gradually put on more weights as you grow stronger.
I always avoided this exercise because I was afraid of having bad form in front of people, it’s safe to say that I’m practicing this in an empty gym 😂
I thought deadlifts were supposed to train your lower back tho? do you do it like lifting. a box?
@@jarenventures yes. never lift with lower back, can cause serious injury with heavy weights, always push through your hamstrings
🤣
That's hilarious. OP, that's exactly why I haven't done it yet. But it gets you bulky, so I need to.
Why not practice it with more experienced people around so you can ask them to make sure you're doing it right?
I always scared to do deadlift, I will give it a go now. Cheers
Yeah same
Same
Same i usually wake up covered in diahorrea because i was having deadlift nightmares again
@@twm1423 Relatable my dude.
Oust
1. Feet shoulder with apart
2. Toes crossing the bar
3. Hips lower than shoulders and back
4. Over hand grand
5. Squeeze your lats to take out the slack
6. Activate core on the way up to save your lower back
7. Squeeze glutes at the top as you straight up
8. Don’t over extend your back when you get to the top.
Thank you, my poor form was making my lower back hurt. This helped a lot.
Me too
Yeah, my dumbass dad told me the deadlift works your lower back primarily so the pain was good and I believed him
@@حسابعشوائي-ه9ث u shld be getting an ache though cos it does work out your back doesnt it
@@حسابعشوائي-ه9ث pain is good just not too much, should mostly feel pain in legs
Aakash Nair it’s not supposed to with perfect form
No exercise demo needs to be longer than this. Direct and to the point. Thank you.
The engaging lats part is the piece of the puzzle I've been missing holy crap. Thank you! I knew I was doing it wrong but couldn't quite feel what it was naturally.
I honestly still struggle with engaging the lats during deadlifts
What if i dont have lats to engage
@@stevenclark5168 hey don’t stress it man! gotta start somewhere, and trust me you 100% have lats, they’re not not as strong/ big as you’d like:)
try back isolation excersizes to really target that back and make it strong. also remember form is more important than actual muscle! seen newcomers deadlift heavier than some avid gym goers:)
@@asimshareef5784 think about 'breaking the bar' between your hands.
At 53, I’ve been training for 6 months now and just found a barbell and some plates to start deadlifting, so thanks for setting me straight so early, as I already have disc degeneration issues of which to be mindful.
deadlift is a good lift but it's so easy to start getting sloppy as you increase the weight
Thanks for this. Very encouraging at 46 here. Never worked out before. How are you now?
I did deadlifts for the first time yesterday, and I feel soreness in my lower back more than anything. I'm almost positive I did them wrong, I will not stop until I achieve perfect form.
Lower back is worked during deadlifts so that is completely normal. Although if lifting to heavy with poor form you can hurt the lower back if not careful. But unless your in serious pain you should be alright.
so did I bro. I did 225 for 6 repetitions and I had the most unreal lower back pain for the next 3 days. it is completely normal since your lower back probably has never done anything that put so much tension and stress on it. just make sure you decompress your spine after by hanging for 30-45 seconds on a pull up bar. also on my 2nd time deadlifting I did 225 for 12. its such a rapid compound lift but just be careful to always decompress after. so no tension on the spine.
@@dylanschermerhorn3509 Literally did the same weight and reps but did not decompress. Thanks for the info. Will try out next time.
Same bro
No fluff, just good info. Literally watching in the gym learning how to finally perform a deadlift. Thanks
Hope your deadlifting is going good .
Saaaame!
I did my first deadlift after this video earlier this year and just hit 385 in a few months. This exercise goes from scary to fun. Once you get comfy with the positioning the numbers really shoot up fast.
I thought deadlifts were supposed to train your lower back tho? do you do it like lifting. a box?
@@jarenventures it trains the back and legs
@@jarenventures it does and your therefore inevitably going to be partially using your back to lift as your whole body is involved. Just as you're also using your arms and legs. The question is by what % is your back lifting or doing the work. I think the point is to not try to lift with mostly your back, but to also push up with your legs. If you're putting most of the lift into the back that could cause injury. I just engage my whole body into the lift, mainly my legs, arms and back minimally.
Thank you for the short and direct video. People love to go on and on about irrelevant stuff or continue to talk in circles to make that 10+ minute video rather than straight and to the point tutorials.
Exactly... they think their rambling is super interesting and don’t even bother doing multiple takes or cutting out excess, shit UA-cam meta nowadays
Ditto
This instantly improved my deadlift. It has always been a sticking point for me and I can never seem to maintain form, so I neglected it. Bad form is a big no no! But this helped massively. Feel the burn and get after those gains!
Really appreciate a non-condescending no fluff explanation
I’ve been deadlifting 20 years and this is as good as I’ve ever seen it explained. Fundamentals are everything. I’m so glad he stressed the importance of training with the over hand grip when possible. Mixed grip when you can’t hold it overhand is the best in my opinion. I still start my sessions with overhand until it gets to the point I need to use mixed grip. Amazing for forearms as well. Mine look like I could club someone with them and they are shredded thanks to maximizing use of overhand grip
I legit looked up: "quick deadlift tutorial" and was not disappointed. Cheers for the brevity!
This is the form that i want to learn and perfect.. Everyone at the gym is doing the other way, I dunno if its Romanian DL, but what i notice is that their movement is more concentrated on the lowerback rather than legs. Good explanation on this vid! 👏🏻
You can concentrate a bit on the lower back and core rather than legs it's a different muscle although ideally you want to combine it
I was wondering why "lifting from you back" was considered wrong (typical workplace health stuff) but deadlifting was fine.
This video perfectly summarized it for me. Thank you!
This video told us everything we needed to know within 3 minutes. Amazing
POV: You just realised how trash your form actually was
Looking at this in the gym right now.
@@l3ubblehead same
@@l3ubblehead Same bro😭
@@l3ubblehead watching this in the locker room 🤣
@@swoosharez6442 IT BE LIKE THAT SOMETIMES
As a woman getting into deadlifting, this has really helped me
This helps greatly, thanks. I'm brand new and I caught most of the tips from other videos but you gave key things I can improve: I noticed I was thrusting out a bit at the top. I'll stop. It's possible my hips aren't low enough at the start. I fixed that. I was doing 114 lb to start: some weight but fixing form first.
How has your deadlift improved since this comment was written?😁
@@earthman117 I stopped due to some back pain and then the virus shut down the gym. I need to do bodyweight stuff now. I will. Good luck to you.
@@RiDankulous Hey, was your back pain from the deadlifting if I may ask?
@@TipsyTraveler It's not clear but it was gone and I no longer did deadlifts after that. I'll do other things.
from last 2 weeks i was doing it wrong, my hips were not lower than my shoulders,,, (i have never tried deadlift before and this video helped me to understand what was wrong with my posture) thanks for a short video,,, directly comes to the point
Never did deadlifts in the gym before this video for obvious reasons (bad form). Doing it the right way felt soo good and now i look forward to it everytime. Thank you guys!
Good video, thank you. Injured my lower back the other day from doing poor form deadlifts, when I thought I was doing them well. This video shows much better technique.
I don't think it's a good idea to start heavy with this lift. Don't even think about it because you will risk injuring yourself. Perfect your form first.
Right
Damn true
and warm up sets
this isnt an endurance exercise. its meant to be heavy and challenging with low rep. if risk is a concern, switch to different exercises
100%. Get your form right with a manageable weight at first and eventually move up to doing an optimal challenging more heavier weight while keeping good form. My rule for weight lifting is control the weight, don’t let it control you.
I was deadlifting the other day and it was my first time ever lifting and I was lifting with my lower back and shit the next day I was feeling it thanks for the help
So good. And nice touch on talking about straps. I'm 5"4, 78kg and I've started using straps now I'm at 100kg.
What about foot placement? I notice the grip is outside the knees, I've been doing a little wider stance with grip inside the knees
Thanks man very helpful, after deadlifts my lower back hurts. Now after this video my hamstrings are sore and it's a amazing feeling. Hope I'm doing it right.
@@boredguy5805 keep your spine straight don't bend it. That was my issue, I just mimicked the guy in the video.
@@jumbie4972 same my back was in so much pain
Haven’t done deadlifts in over seven years, last time I did it I hurt my back. I’ll try it again. Thanks for the video
I appreciated the quick introduction and getting straight to the point! You were clear with direction I can’t wait to try it!
That was helpful, guys, and really to the point and not long-winded like so many other videos. It is actually harder to retain knowledge when there is too much waffling.
Awesome video! Thanks
Haven’t deadlifted since high school. I’ve been scared to cause I don’t want people making fun of me when my form is wrong. Gonna try it today.
I had my very first deadlift today and my lower back really hurts i know im not doing it right but im really trying to make my form better.
I felt a little sharp pain in my hamstrings after doing 120kg deadlift. It went away afterwards but I need to train hamstrings a lot more. Thank you deadlift for showing my weakness
Well I sure wanna look like a badass in the gym! Lunk Alarm won’t know what hit it!
Pizza planet 🤣
Planet fitness is not a gym 😂
No video can ever top one that is to the point.
Thank you for not filling this vid with nonsense.
I’m training my form on a trap bar. It’s much easier on your back. It is hard to tell if your hamstrings and glutes are getting a workout though. I have to say though, the deadlifts does challenge your cardio a little bit. I was a born distance runner so I know what good cardio feels like and deadlift is good to go 👍🏽
Trap bar is definitely more quad focused.
Form won't cross over to a straight bar deadlift
@@noloveforthehaters No, but I can.
I had a friend of mine video my deadlift, and now I can use your video to see what I need to work on
Thank you I will make these necessary changes in the gym. Maxed out yesterday at 395 and feel if I had my form right like in this video I could have done much more.
I love the fact that it is a straight to the point short video
Okay now I feel embarrassed because I started dead lifting a week ago and now I finally know why I knew I was doing something wrong by not bending my knees 😂 you learn every day!
Sounds like your were doing hanging good mornings.
Yo, it's best to have your lats engaged from the start and the whole way through. You're risking shoulder and spine injury. Keep up the good work!😁👍 It's also better to lower your hips and bend your knees more for the same reason.
This is a great video, I disagree about avoiding belts but it’s true that you don’t want to use them as a crutch. I also wish you guys had talked a bit about the hinge movement pattern in general but this is still an excellent vid for beginners and covers all the important bases. Cool to see from such a big name
Thank you very much, really.
I've always tried to deadlift and always stopped due to strange sensations in my lower back. Most of the video focus on bad form and fill time with not usefull informations.
For the first time, almost 6 years after the first time i've tried the deadlift, i felt nothing in my lower back. I can now progress !! There is nothing I've never eard or seen in this video but you just gave usefull informations and did not focus on bad form or whatever that could distract me, only the most important things.m were told. Pardon my aproximate english.
Thanks again.
I thought deadlifts were supposed to train your lower back tho? do you do it like lifting. a box?
Great video ! Love how u break it down and point out key points where people go wrong because I for sure need to change some things after watching this video .
Thank you for this. I tried deadlifting for t he first time after a long time not doing it, and the next day, my lower back was aching and I KNEW something was wrong. I utilized your tutorial and the low back ache is GONE. My hips were too high, just as you described.
I was doing 150 pounds of a deadlift first time after doing 140 pounds without realizing im doing it wrong, thanks for the help I’m not gonna attempt brining in more weight until im good with the form and weights in case I’ll probably have to lower the weight as well
Just starting deadlifts today after about a year in the gym, ready to get some! 💪🏼
Watching this because my lower back really hurts right now after deadlifting in the morning. Damn.
SAAAMMMEEE
@@theraginmexi is it pain, or soreness? Cause if it's soreness it's completely normal for the first times you deadlift, as your lower back is not really developed for it
PERFECT demonstration for me. THANK you!!
That perfect triangle between his hands and body at 2:04
I'm a machine girl and I tried deadlifts for the first time yesterday, today I feel it in my lower back and hamstrings.....my butt and shoulders were inline! I'll try your technique when I recover.
Simple and informative without a five minute essay. THANKS!
I was also always afraid of doing this in a gym full of people but best time to start is now
Good vid. Short, to the point, and clear as a bell.
I did deadlifts yesterday for the first time.. apparently used my lumbar spine instead of my hams! Oops! Thanks for this!
Thanks, did my first dead lifts this morning. Such a great exercise :)
I’m 14 at 5’7 120 lbs and I just deadlifted 220 lbs and I’m proud asf
Need more Ebenezer Samuel videos.
This video instantly helped me out, all these movements took the weight off of my back so fast idk why no one ever used any of these tips, I just upped my deadlift by 50 whole pounds in seconds
I did deaflift, all I remembered is everything going black.
Go slower and give yourself time to breath.
Youprobably did too much weight
My guy lifting 3000 pounds probably
@@ramiro_is_thicc4180 lifting Geo metros no problem
Haha, head rush. Keep that head up bro. Focus on a point, breath and it'll stop blood from rushing
I see people at the gym deadlifting like their gonna dive and they just run through their sets like that and it just makes me want to cry.
This helped a lot I was lifting with my lower bacc and I threw my bacc out
Sure fn kiddo
Use this video all the time. Leaving a comment for it being the best video out there for deadlift form. Thanks fellas. Happy lifting all
I just had someone come up to me at the gym trying to correct my form which was already embarrassing. Realized from this video I’ve been doing it wrong this entire time 💀
It's embarrassing, but much better then bad form!
Good video except for one thing. I absolutely disagree with not wearing a weight belt. That's how people end up with hernias. Doing certain lower body/back workouts like this without a weight belt.
thanks i really love this kind of straight to the point no bs explanation taking the tutorial forever.
Did my first deadlift keeping this in mind. Started with the lowest weight.
Fantastic! Thanks Eb. Great stuff.
Best gym technique tutorial I've seen so far on youtube, just amazing.
starting strength is 10000 times better.
I have varicose veins from a young age.
This sucks for my training, but I keep as fit as I can. Great video, I'm really gonna try these, thanks 💪
The way you explained all my errors is everything I was looking for in a video ty!!
This really help me. Thanks guys! :3
One the best examples of how to deadlift
One important key tip. You push with your heels! This is a mainly leg exercise
It is the best whole body exercise. If you wanna do legs, dont go with this. :p
@RIOT deadlift is the exercise that uses most of the muscles in the body. That is the fact, ofcourse it is not best move for building biceps for an example, but overall really good exercise.
Could have used this advice 2 weeks ago. Went through 4 days of lower back muscle spasms. I was almost shitting myself when trying again, but I started with very light weight and noticed my accident was because I didn’t push down with my feet/heels as I was going up.
It’s sad they didn’t mention this in the video. If you have relaxed feet/legs as you’re going up, boy you’re in for a world of hurt.
To everyone that reads this comment. Lower back spasms are something I wouldn’t wish even on my worst enemy. 😵
Glad to see I'm not alone having trouble getting my form right. I'm finding it difficult but keeping going until I get it right
75% of the video was talking about pre deadlift form. 1% was the actual deadlift and 24% was about not over extending at the end.
Riot Boyer he mentioned all main points it’s a form check so assuming u have some knowledge if u want in depth vid don’t click a 3min one
Riot Boyer because the most important parts about the deadlift is before you even lift the weight just like on most exercises
This was a good quick video to watch to remind you of good form before a workout. 3 min is wayyyyy better than wasting 10 1/2 min watching a trash video YoU’rE dOiNg DeAdLiFts AlL WrOnG from a-douch-lean X
Just a started at the gym and today was my first dead lift attempt. No wonder my lower back hurts. I was lifting with my lower back
Excellent video and great tips!
Thank you for not having all kind of bs filler information. This is helpful!
Two words for deadlifts.
Mark Rippetoe.
Great video. Straight to the point.... No revolting 15 -18 minute videos that waste time and say the same thing. Thumbs up 👍 all around guys
good video ........bad music !
Thankyou love from India 🇮🇳
I’m sorry but I didn’t think anybody’s name was actually Ebenezer except the Scrooge 😭
Been working out about a year now. I'm always scared of deadlift breaking my back. I've just started practicing with around 90-105kg. I can't do it with correct form but with poor form and curved back i can lift 105. I seriously need help lifting 105 with correct form.
There this guy in my gym who had horrible form his back was more curved than the curvature of the earth
Tell him! If he keeps that up, his spine's liable to crumble like a jenga tower at some point
@@proletariatbourgeoisie9929 i told him and he said "shut up wimp" then i challaged him to a deadlift battle and destroyed him and btw he destroyed his legs on the leg press by trying to press 670lbs and locking his knees
Just beginning barbell deadlift I am up to 245lb I purposely make sure the bar is in contact with my shins and knee until it gets past my knee. And yes hips lower than shoulders I thought was obvious. The next day after only doing three reps my lowe back felt worked in a good way. When I can get up to higher reps with very good form then I will go up to about 255lbs
Whys the other dude lookin so intensely tho?
I’m still beginner. Done deadlifts twice. Think my hips might be too high on lift cos I get lower back pain on low weights. Will try these tips
He skips the steps about deadlifting
Jorge Delgado screaming then passing out
Quick and clear
Thanks for using real weights and not tell us you’re a physical therapist
Don’t slam by boy Jeff like that 😂 his videos taught me a lot
go back to this video every weekend when I deadlift