@@BD-pp7un If your program calls for sets of 5, then do warm up sets of 5 reps until you find a weight that's challenging (ablut 2-3 reps left in the tank). For example, starting from the empty bar: Bar x 5 x 4 sets 135 x 5 x 1 185 x 5 x 1 225 x 5 x 1 275 x 5 x 1 (now it heavy, I can probably do 4 more reps, so I'll take a more conservative jump) 300 x 5 x 1 (could have done 2-3 more reps, so this will be the work set for today, GG!)
This video is truly "GOLD." I used to feel pain in my lower back the day after deadlifting, but after watching and following all the steps in the video, I can happily say I no longer feel pain in my lower back! Thank you, Sr.
I thought my deadlift mechanics were fine. And then I watched this video. Now my deadlift feels smoother and I'm able to pull more weight. It was like magic when I followed these tips. Thank you for the video. Subscribed!
@n00bie 225 might have been a plateau of his, and after improving his form, he finally reached above his plateau, up to let's say 245. So what are you getting at? I suppose your trying to make fun of him, but how are you doing that when you don't know the entire story?
Awesome still in 2019. I learned a lot from this even as a 500+ lb puller. I used to make the mistake of dropping my hips super low before I pulled the bar off the ground and this led to me tweaking my back frequently .
I’ve watched various Deadlift tutorials from Athleanx, squat university, Jeff nippard, etc and this video was an absolute game changer. RM went up 25lbs without fatigue in my lower back like before. THANK YOU VIKING MAN
Guidelines @3:10-5:05 #1 3:10: Barbell over mind-foot. #2 3:38: Place hands on barbell. #3 3:55: Bring shins to barbell. #4 4:08: squeeze your chest out/up. #5 4:38: Drag the barbell up your body.
@@egtheo People at the top can do what you "shoudn't" because they've spend thousands of hours building themselves up and learning where they can adjust to get the maximum out of a lift. Doing what they do is not going to be a good idea.
Dead lifting in space. Do not move the barbell. Straighten out your body in mid-air. Then curl back up again. Congratulations! You've just completed a zero-g dead lift. If the barbell drifted, you failed. Start again. The hardest part is keeping the bar over the middle of your feet. Don't worry if the barbell feels light. Your muscles are working just as hard as before, it's just that, in space, no one can hear you grunt.
This video was really helped me fix my deadlift form. A lot of other instructional videos on the deadlift are very disorganized, and/or really long winded their explanation for setting up the lift, which makes it hard to remember the most important steps you listed that needs to be done prior to lifting. I wish all instructional videos for major lifts were as short, yet detailed as this one is. Thank you , I actually like doing deadlifts now.
I really wish everyone who deadlifts could see this video. I can’t begin to tell you how many times people have told me my hips are too high when I deadlift despite the fact that my starting position is correct for my anatomy. Drives me nuts. Following these 5 steps have helped me perfect my form and now deadlifting is my all time favorite lift! Thank you for this video! Also thank you for repping my hometown of Sacramento!
It's an older video, but would seriously like to say thank you for providing tha masses with this information. Watched this video in between sets, and it was figuratively a night and day difference. I've been lifting for 4 years, almost slipping a disc, and after today I finally feel comfortable with deadlifts. Changed my leg days forever!
Herniated a lower back disc a decade ago (without really doing any DL before then either). Every year or so try to lift an empty bar from rack pins... hurts. Found this video a year ago. Felt confident. Last night, finally get the balls and confidence to try DL again. Take cheat sheet notes on phone. 50 singles at 95# to practice form with phone right in front of me. No pain. BAM! Thanks Alan!
Thank you, Alan Thrall! I use to do rack pulls for many years, cause I could never do deadlifts. So, after watching your video three times(yeah, I know I'm little slow to learn) for the first time in my life, I found I could do deadlifts. My gym is in the basement, and I did exactly what you taught, and bingo like magic it works!!! Again thank you very much!
2:45 its actually important to leanr what ham and glute activation feels like prior to doing the lift. I had lower back issues whenever I would deadlift and I found out that I would never squeeze my hams and ass during the lift. The more they are activated, the less force applied on the back. Getting familiar with that is helpful.
I've been lifting on and off for years now with several coaches at gyms but never has it stuck with me and noticed an immediate difference than with some of these tips. So thanks.
This channel has the best advice for hitting form correctly. I get better insight into setup, placements, and result than any other channel and even most trainers.
I have long legs and my angle is like Karley’s. I always thought I was doing something wrong because of how my back angles. Thank you for this. And, I will NOT MOVE THE BARBELL! 🙌🏻
Nice video content! Forgive me for butting in, I would love your thoughts. Have you heard the talk about - Millawdon Muscles Mountain Trick (probably on Google)? It is a smashing one off guide for learning an effective strength training program to get fast results minus the hard work. Ive heard some amazing things about it and my GF at very last got great success with it.
Great video content! Apologies for butting in, I am interested in your initial thoughts. Have you researched - Millawdon Muscles Mountain Trick (Have a quick look on google cant remember the place now)? It is an awesome one of a kind guide for learning an effective strength training program to get fast results minus the headache. Ive heard some interesting things about it and my buddy after a lifetime of fighting got excellent success with it.
Thanks Alan, I followed your procedure and successfully felt the progress. I used to deadlift 150 Lbs., but my last session I did 220! huge boost for me and inspiration to do more.
This is the first time the chest cue has finally clicked. I always though chest up like you're puffing it out but now I see it's more like pushing your chest through your arms. Always bringing the gold Alan.
Thank you for this video!! Especially for addressing the different body/leg ratio bit. I'm a torso guy myself who's just getting into deadlifting who's also getting inconsistent/bad advice from other lifters who don't factor that in. And also thanks for explaining what the hell folks mean when they say "squeeze your chest out!" and what it's supposed to accomplish. I'm sure it's obvious to most but for some of us newbs . . . it's a little ambiguous.
"if you think your deadlift setup is perfect then you won't be watching this video." I have been deadlifting for almost 2 years now. And I am still watching it.
Dude, that step one was killing me. For some reason in my little head I was thinking middle of my foot was middle of what I could see and put the bar in the middle of my shoe laces. Instant improvement on my deadlift. Thanks for showing that one seemingly common sense shot.
Thanks all this time I thought you had to keep your knees pointed straight out in front of you. Seeing you open up your knees a bit allowed me to finally get the bar to come straight up. I've watched a ton of deadlift videos and nobody ever points this out. In fact you didn't even point it out I just noticed it. I think this might be why a lot of people like me think we aren't built to deadlift because we're pointing our knees straight ahead.
Brilliant video mate. As someone who had back surgery last April (11 months ago) due to an injury in the gym.. (you guessed it.. deadlifting!) one of my main rehabilitation exercises was deadlifts. (Obviously very little to no wait) to strengthen my core. I’ve really struggled with technique throughout the year and have made little progress even with professional help. (I’m just a shit learner I think). But this video has helped me 10 fold and I’m now comfortably dead lifting with heavyish weights and it’s all down to you. So cheers bud
Really great video Alan, thanks! The steps make an easy checklist to go through before performing each rep. I would love to see the other big lifts (Squat, OHP, Bench) broken down in a similar fashion.
Of all the people I watch for form tips and cues, I easily choose your channel over any others especially for deadlifting. I'm stuck at home because of the pandemic and have just an olympic barbell I overpaid for ($400 for a fcking bar, I spend more on the bar than my cage..) I have no plates since the prices of plates are so sky high right now. But honestly, I've always avoided training legs all together, but after just messing with an empty barbell hitting legs with squats and deads, it feels good and is fun. After seeing veins in my calves and near my knees popping out, despite not training legs, was the push I needed to start training them.. couldn't have chosen a better channel for form tips. Thanks alan.. Also I'm beyond pissed that I just now realized I wasn't subbed. I watched your vids years ago and could've swore I was..
How to Deadlift: Starting Strength 5 Step Deadlift Or 27.3 steps, if you include all the times Alan said "DO NOT MOVE THE BARBELL" Awesome video either way, very informative
Thank you so much. I was having a hard time keeping the back straight while doing a deadlift. Squeezing the chest out and bringing the knees towards the elbows did the trick. I am so happy that I could finally do the deadlift correctly.
Alan you have been my teacher through this deadlift process and I want to thank you . I’ve went from “wtf” is that guy trying to do, to “damn” watch what that guy doing now.
Just returned from a deadlift centered workout. I tried this technique. What a difference it made. I managed a couple more reps before failure compared to my previous workout. Good stuff. I'm now subscribed.
Last week I PRed my deadlift at 335lbs. This week I saw this video the day before leg day and put it into practice the next day. Following this video's advice corrected my starting position in a way that took all strain off my lower back and I PRed 365lbs without even the slightest strain and minimal use of the valsalva manuveur.
This video has completely saved deadlifting for me! I am 6'5" with a lot of my height in my legs and struggled for the longest time to find a deadlifting position that felt comfortable and natural. This influenced failed attempts to deadlift that left me with a tight/inflamed lower back so I stopped doing it all together over a year ago. But with this new, simple setup, I have confidently returned to deadlifting with all the proper cues for the past 2 months now. Thank you for sharing this, it has completely changed how I workout and deadlift!! You're the man
I have watched quite a few deadlift videos but one thing has always been off for me: lowering myself to the bar after standing above it. It has always been awkward for me, like do I lower my knees more or hips? Do I arch my back or lower my hips more? This video has answered these questions I think. I can't wait to go back to the gym and try it like in this video! :) 1. Bend over and grip the barbell with your legs still more or less straight. 2. Lower your hips until your shins touch the barbell 3. Move your chest up WHILE NOT MOVING YOUR HIPS LOWER! Thank you! Maybe once I've learned these steps, I am getting closer to nailing the form. :)
its almost impossible to setup the barbell so that its straight before I walk up to it in my gym because the floor is all fucked up and not leveled all over the place
I’ve watched this video so many times and finally realised that I have been skipping the “bring your shin to the bar step” my god it helps. My hamstrings weren’t activating properly until I did this
Your luscious beard and silky golden hair arouses me Alan... *rubs nipples* mmm... shit... err... I mean... excellent video Mr. Thrall. The hybrid between precise information and exaggerated humor makes it rather easy to watch. Keep up the great work.
Thank you for this video! I was afraid to do the deadlift before, but today I gave it a try and with your instructions and repeating to myself: "DO NOT MOVE THE BARBELL" and I lifted 150+ lbs! You`re awesome and I regret that I haven`t found your channel earlier!
easiest way: get a pair of thick socks like what they use in soccer or rugby. I personally use a pair of wool socks my mother in law bought me. they're basically armor 😂
As john202022 said, with the stance shown and a decent barbell your shins will only make contact with the smooth part of the bar. I found the only times I broke the skin on my shins pulling is when the bar was out in front of my mid foot. This caused the bar to make a horizontal impact to my shin which along with the vertical motion broke the skin. When the lift is preformed correctly the bar grazes the hair of your leg or lightly grazes the shin, there should be little to no blood. You need to watch form on consecutive reps, as you get tired most have a tendency to break form and the bar can swing into your shin.
That's what we need... videos about psychological queues to get mad at the barbell. "Starting Anger: The barbell is laughing at you" or "Starting Anger: threatening the barbell" or "Starting Anger: Slamming weights to make the barbell shut up".
Thank you. I’ve spent the last two years going from 250lbs of fat to 160 pounds of shred. Now I want to see how big I can actually get and my deadlift was fugly. Your one video has fixed everything. You have a lifetime subscriber can’t wait to learn more as a marathon your channel today.
Thank you. It took me 3 years to find a video who can give me detail explanation on how to do deadlift. Finally I master my form after watching your video. Thabk you Sir.
I do, but I overthink dropping it down or sitting my butt back and lowering it. It would be amazing to get a video just like this one but with the cues to lowering.
You don't 'put' it down, you essentially let gravity put it down for you as you hold on to the bar to control it. The next rep will require you set up the same way as the first.
I was also wondering this. I think my pull is good now (thanks to this and other SS videos) but I feel strain on my back when lowering. Is it okay to round the back on the way down? Am I lowering too slowly? Or is it a sign I'm trying to pull too heavy right now?
Don't round your back! Even on the way down. Back should stay neutral - look up Alan's video on Romanian DL - shows you great advice for the down motion.
What about lowering the bar? Do you bend at the hips first or the knees first or both at the same time or wait until the bar is past the knees and then bend the knees? Thanks....
I know this video might too old but I gotta say, Thank you so much Alan. You’ve been help me a lot with your quality contents. I don’t live in the US so It’d be almost impossible to meet you personally but I love you and your video. Thank you brother. -from South Korea
I hear that I should brace my core, how do I do that exactly? Is it the same thing as trying to fart? And what should I do if my back bends because the barbell is too low for me? Should I raise it by putting something under it?
Trying to set my back straight after grabbing the barbell is a lot harder than setting the back before bending down to grab the barbell, if that makes any sense! For some reason I find it hard to get my back tight from a bent over, curly cat position.
+Candace Lin, are you tightening up your lats and pushing out your chest? Not just your head up, but chest up. +TheLastScampi, what you're describing is a touch'n'go deadlift, not a deadlift. The re-tightening at lockout is one of the things that makes that lift easier. It's a valid exercise, but it's an accessory, not the main movement.
No video's on your channel, so can't see, but I think I understand what you mean now. It wasn't clear in the first comment. I guess do whatever works for you. I use the bar to brace against. Keep hips high, upper body 'relaxed,' then a deep breath in and pull against the bar as I bring my body into position and my chest up (flattening out the spine). Just made a deadlift vid public, if you want to see... sorry about the angle :)
Thanks brois. Kelly Starret does not approve of 'tension hunting' from a bent position (like in deadlift when your hands are on the bar). And when I have the core braced before going down I don't have to worry if its overcompensated which can happen if I pull harder against the bar and bring my chest up at the same time. I wish I set up your way though! The more option the better 👌
The absolute best step by step on UA-cam! Thank you for addressing torso and leg size as well. I have a long torso and was always unsure how I could ever get my hips higher with proper mechanics. Now I know it’s just part of my skeletal structure.
Did my first deadlift session following these 5 steps yesterday and loved it!!! Cheers Alan! I hurt my back doing deadlifts before Xmas and avoided the exercise for a while, after watching this vid I gave them another crack and my back was fine & I felt strong!
I had lower back pain, and other symptoms consistent with hernia. I always had pain after heavy deadlifts. Started with this set-up and man did I get rid of all these Symptoms ( at least while lifting). I feel a lot of tension in the entirety of my body throughout the whole lift and my lifts got significantly heavier. Thanks Alan
"I'm....not thin." lol, That was the best one.
Best one was lifting at home.....i'm rich!
Feel this on a spiritual level
Its okay bruv. Who cares about thin? At least you're strong.
I nearly died
mans really missed the opportunity to say "im thiccccc"
I hear if the barbell moves Alan comes to your house and puts beard hairs in your oatmeal when you aren't looking
Bryant Wood omg best comment
Bryant Wood the way I heard the legend is that the beard hairs do that of their own cognizant
Bryant Wood rippetoe shows up...
Grizzly Strength Not if he's angry like in the "iron plate problem video"
Bryant Wood
This is by far the best Deadlift Tutorial on UA-cam.
Now when can I move the bar? I've been holding it since watching this 3 weeks ago
hahahahahahahaha thats was funny
Speech recognition.
Does anyone know what type of shoe he is wearing?
croc Taylors
Rumor has it you're still holding the barbell?
I watched this month's ago and my deadlift has improved dramatically. I swear every time I go through my setup I can hear "do not move the barbell!"
My head starts to violently shake I believe to mimic the camera work. Anyways, deadlift is better now and DO NOT MOVE THE BARBELL
What weight should you start with
@@BD-pp7un If your program calls for sets of 5, then do warm up sets of 5 reps until you find a weight that's challenging (ablut 2-3 reps left in the tank). For example, starting from the empty bar:
Bar x 5 x 4 sets
135 x 5 x 1
185 x 5 x 1
225 x 5 x 1
275 x 5 x 1 (now it heavy, I can probably do 4 more reps, so I'll take a more conservative jump)
300 x 5 x 1 (could have done 2-3 more reps, so this will be the work set for today, GG!)
@@theavglifter appreciate that bro thanks
@@BD-pp7un No problem.
7 years later this is still my gold standard on the proper deadlift form. Thank you Alan
This video is truly "GOLD." I used to feel pain in my lower back the day after deadlifting, but after watching and following all the steps in the video, I can happily say I no longer feel pain in my lower back! Thank you, Sr.
@Keyser Soeze I'm gonna go with "not necessarily." I stopped being sore the day after working out after going to the gym consistently for a few weeks
I once sneezed and moved the barbell by accident, ended up herniating 3 of my discs.
Juraj Pem That's why you always tie your shoes
Congrats Juraj!
Juraj Pem no1 sed bless u after u sneezed thats y😅
Juraj Pem bless you
CON-se-QUEN- ces!
I thought my deadlift mechanics were fine. And then I watched this video. Now my deadlift feels smoother and I'm able to pull more weight. It was like magic when I followed these tips. Thank you for the video. Subscribed!
@n00bie
225 might have been a plateau of his, and after improving his form, he finally reached above his plateau, up to let's say 245. So what are you getting at? I suppose your trying to make fun of him, but how are you doing that when you don't know the entire story?
@n00bie
Okay. My bad!
Mr Dread ur dumb as hell
Awesome still in 2019. I learned a lot from this even as a 500+ lb puller. I used to make the mistake of dropping my hips super low before I pulled the bar off the ground and this led to me tweaking my back frequently .
@p3rcio it will go out of date in 1000s of years when the human body evolves
I’ve watched various Deadlift tutorials from Athleanx, squat university, Jeff nippard, etc and this video was an absolute game changer. RM went up 25lbs without fatigue in my lower back like before. THANK YOU VIKING MAN
He says to push your knees into your elbows, and athleanx said that can lead to a pulled bicep. Interesting conflicts.
@Emularis yep plus he says to sit your hips down before pulling the barbell up while Alan says to not move the hips after the bar touches the shins
Guidelines @3:10-5:05
#1 3:10: Barbell over mind-foot.
#2 3:38: Place hands on barbell.
#3 3:55: Bring shins to barbell.
#4 4:08: squeeze your chest out/up.
#5 4:38: Drag the barbell up your body.
Alejandro Nava I hope someone gave you your deserved cookie
this comment oughta be much much higher in this thread.
#1-10: DO NOT MOVE THE BARBELL!
#0 DO NOT MOVE THE BARBELL.
Bump for post being higher up. Helps repeat visitors.
Instructions unclear, moved the barbell.
Michael Stieger DO NOT MOVE THE BARBELL
Instructions unclear, moved the barbell, eye popped out of socket
It's not going to be much of a lift if you don't move it eventually.
O
lol
Step 1: DO
Step 2:NOT
Step 3:MOVE
Step 4:THE
Step 5:BARBELL
But should i move the barbell?
LOL Tell that to Hafthor Bjornsson or Brian Shaw Ect
I CAN, AND I WILL! WHAT YOU GONNA DO ABOUT IT, HUH?
@@egtheo People at the top can do what you "shoudn't" because they've spend thousands of hours building themselves up and learning where they can adjust to get the maximum out of a lift. Doing what they do is not going to be a good idea.
*intense camera shaking*
this is by far the best deadlift video I've seen And remember kids - do not move the barbell.
I moved the barbell and spontaneously combusted.
@morbidcorpse LMFAOOOOOOOOOOOOOOOOOOOOOOO
@morbidcorpse you're a fucking disgrace to human kind
@HitlerActually ROFL 🤣 🤣
LMAO NICE
So do I move the barbell after grabbing it?
Alinator420 definetly yes
DO NOT MOVE THE BARBELL
THIN ICE, SIR!
NEVER MOVE THE BARBELL! Even during the lift! 😂
Dead lifting in space. Do not move the barbell. Straighten out your body in mid-air. Then curl back up again. Congratulations! You've just completed a zero-g dead lift. If the barbell drifted, you failed. Start again. The hardest part is keeping the bar over the middle of your feet. Don't worry if the barbell feels light. Your muscles are working just as hard as before, it's just that, in space, no one can hear you grunt.
This video was really helped me fix my deadlift form. A lot of other instructional videos on the deadlift are very disorganized, and/or really long winded their explanation for setting up the lift, which makes it hard to remember the most important steps you listed that needs to be done prior to lifting.
I wish all instructional videos for major lifts were as short, yet detailed as this one is.
Thank you , I actually like doing deadlifts now.
Every once in awhile I check up on your deadliest videos because it's my favorite lift and I have to remind myself to stay humble and use these steps
I recommend this video to literally anyone who asks for advice. It explains things so much better and comprehensively than what you can do directly.
I freaking love deadlifting with a passion. It gives me life. I am glad I found your channel. Your pointers will help me tweak my flaws.
I really wish everyone who deadlifts could see this video. I can’t begin to tell you how many times people have told me my hips are too high when I deadlift despite the fact that my starting position is correct for my anatomy. Drives me nuts. Following these 5 steps have helped me perfect my form and now deadlifting is my all time favorite lift! Thank you for this video! Also thank you for repping my hometown of Sacramento!
I’ve been deadlifting for years yet I still feel I learn from watching these videos
It's an older video, but would seriously like to say thank you for providing tha masses with this information. Watched this video in between sets, and it was figuratively a night and day difference. I've been lifting for 4 years, almost slipping a disc, and after today I finally feel comfortable with deadlifts. Changed my leg days forever!
in my training period of over 2 years this is the best video i have watched so far on deadlift. simple, precise, on to topic and straight forward.
Herniated a lower back disc a decade ago (without really doing any DL before then either). Every year or so try to lift an empty bar from rack pins... hurts. Found this video a year ago. Felt confident. Last night, finally get the balls and confidence to try DL again. Take cheat sheet notes on phone. 50 singles at 95# to practice form with phone right in front of me. No pain. BAM! Thanks Alan!
"make sure you feel heavy in your hands" . . just changed my life
Thank you, Alan Thrall! I use to do rack pulls for many years, cause I could never do deadlifts. So, after watching your video three times(yeah, I know I'm little slow to learn) for the first time in my life, I found I could do deadlifts. My gym is in the basement, and I did exactly what you taught, and bingo like magic it works!!! Again thank you very much!
2:45 its actually important to leanr what ham and glute activation feels like prior to doing the lift. I had lower back issues whenever I would deadlift and I found out that I would never squeeze my hams and ass during the lift. The more they are activated, the less force applied on the back. Getting familiar with that is helpful.
I've been lifting on and off for years now with several coaches at gyms but never has it stuck with me and noticed an immediate difference than with some of these tips. So thanks.
This channel has the best advice for hitting form correctly. I get better insight into setup, placements, and result than any other channel and even most trainers.
I have long legs and my angle is like Karley’s. I always thought I was doing something wrong because of how my back angles. Thank you for this. And, I will NOT MOVE THE BARBELL! 🙌🏻
And you're super pretty. Where are you from??
I actually liked this version better than Starting Strength's 5 Steps video. Well done, sir.
Shit, I moved the barbell. All my gains are gone.
Nice video content! Forgive me for butting in, I would love your thoughts. Have you heard the talk about - Millawdon Muscles Mountain Trick (probably on Google)? It is a smashing one off guide for learning an effective strength training program to get fast results minus the hard work. Ive heard some amazing things about it and my GF at very last got great success with it.
Great video content! Apologies for butting in, I am interested in your initial thoughts. Have you researched - Millawdon Muscles Mountain Trick (Have a quick look on google cant remember the place now)? It is an awesome one of a kind guide for learning an effective strength training program to get fast results minus the headache. Ive heard some interesting things about it and my buddy after a lifetime of fighting got excellent success with it.
Does anyone know what type of shoe he is wearing?
Air Force ones
Zack Case Nike metcons
I have used this video to help me start deadlifting 4 years ago and I finally made it to 505 pounds. Thanks Alan.
I started deadlifting 6 eyars ago, and this is STILL in my opinion the best how-to video on performing the deadlift.
Thanks Alan, I followed your procedure and successfully felt the progress. I used to deadlift 150 Lbs., but my last session I did 220! huge boost for me and inspiration to do more.
This is the first time the chest cue has finally clicked. I always though chest up like you're puffing it out but now I see it's more like pushing your chest through your arms.
Always bringing the gold Alan.
Thank you for this video!! Especially for addressing the different body/leg ratio bit. I'm a torso guy myself who's just getting into deadlifting who's also getting inconsistent/bad advice from other lifters who don't factor that in. And also thanks for explaining what the hell folks mean when they say "squeeze your chest out!" and what it's supposed to accomplish. I'm sure it's obvious to most but for some of us newbs . . . it's a little ambiguous.
this is the first deadlift video that actually taught every proper technique and i see how easy it is now to properly deadlift. thanks
Very good explanation about body types and angles.
Out of every lifter on here I always come back to Thrall for my form check throughout the years. Thanks brodie
As a 5'0" female, this is by far the most helpful deadlift tutorial I've ever watched. Thanks!
"if you think your deadlift setup is perfect then you won't be watching this video." I have been deadlifting for almost 2 years now. And I am still watching it.
Dude, that step one was killing me. For some reason in my little head I was thinking middle of my foot was middle of what I could see and put the bar in the middle of my shoe laces. Instant improvement on my deadlift. Thanks for showing that one seemingly common sense shot.
Thanks all this time I thought you had to keep your knees pointed straight out in front of you. Seeing you open up your knees a bit allowed me to finally get the bar to come straight up. I've watched a ton of deadlift videos and nobody ever points this out. In fact you didn't even point it out I just noticed it. I think this might be why a lot of people like me think we aren't built to deadlift because we're pointing our knees straight ahead.
Brilliant video mate. As someone who had back surgery last April (11 months ago) due to an injury in the gym.. (you guessed it.. deadlifting!) one of my main rehabilitation exercises was deadlifts. (Obviously very little to no wait) to strengthen my core. I’ve really struggled with technique throughout the year and have made little progress even with professional help. (I’m just a shit learner I think). But this video has helped me 10 fold and I’m now comfortably dead lifting with heavyish weights and it’s all down to you. So cheers bud
If you could make another video like this one for the squat, it would be greatly appreciated.
Travis Hall Brian Alsruhe has a decent squat series. Same same, but different.
Really great video Alan, thanks! The steps make an easy checklist to go through before performing each rep. I would love to see the other big lifts (Squat, OHP, Bench) broken down in a similar fashion.
Best deadlifting tutorial, cutting the scientific bs and just showing the correct form which is what a lot of people are trying to find. Thank you!
Of all the people I watch for form tips and cues, I easily choose your channel over any others especially for deadlifting. I'm stuck at home because of the pandemic and have just an olympic barbell I overpaid for ($400 for a fcking bar, I spend more on the bar than my cage..) I have no plates since the prices of plates are so sky high right now. But honestly, I've always avoided training legs all together, but after just messing with an empty barbell hitting legs with squats and deads, it feels good and is fun. After seeing veins in my calves and near my knees popping out, despite not training legs, was the push I needed to start training them.. couldn't have chosen a better channel for form tips. Thanks alan..
Also I'm beyond pissed that I just now realized I wasn't subbed. I watched your vids years ago and could've swore I was..
Instructions unclear; moved barbell; spine ejected from anus
EVROPA RESURGENT lmfaooo
EVROPA RESURGENT lol!
Best comment of the decade lol
"Do I really have to lift the barbell over the middle of my foot?"
"YES, YOU DO" XD
How to Deadlift: Starting Strength 5 Step Deadlift
Or 27.3 steps, if you include all the times Alan said "DO NOT MOVE THE BARBELL"
Awesome video either way, very informative
Best Deadlift video I've watched. Added wt to the bar and eliminated lower back pain.
years later and this is STILL the video i send people when they want to learn. thanks alan!
the actuall setup guide starts at 3:10
Thank you so much. I was having a hard time keeping the back straight while doing a deadlift. Squeezing the chest out and bringing the knees towards the elbows did the trick. I am so happy that I could finally do the deadlift correctly.
DO NOT MOVE THE BARBELL *triggered*
Alan you have been my teacher through this deadlift process and I want to thank you . I’ve went from “wtf” is that guy trying to do, to “damn” watch what that guy doing now.
I recently started to do deadlift and by far this is the only video that’s provided proper step by step instruction. Thank you !
"I'MMMM! not thin..." I feel you bro.
I learnt today
Do not move the barbell
Lol XD
Hey just want to say thank you so much, for teaching me this, since I've watched your video I realise I can lift more. Thank you😆
Just returned from a deadlift centered workout. I tried this technique. What a difference it made. I managed a couple more reps before failure compared to my previous workout. Good stuff. I'm now subscribed.
Last week I PRed my deadlift at 335lbs. This week I saw this video the day before leg day and put it into practice the next day. Following this video's advice corrected my starting position in a way that took all strain off my lower back and I PRed 365lbs without even the slightest strain and minimal use of the valsalva manuveur.
alans thighs haunt me at night
The nightmares disappear once you stop sneaking into his bed.
Sometime I'm alone doing DL in my basement and I just reach for the barbel and instantly shout out : "DO NOT MOVE THE BARBELL"
This saved me...seeing this 3 years late
This video has completely saved deadlifting for me! I am 6'5" with a lot of my height in my legs and struggled for the longest time to find a deadlifting position that felt comfortable and natural. This influenced failed attempts to deadlift that left me with a tight/inflamed lower back so I stopped doing it all together over a year ago. But with this new, simple setup, I have confidently returned to deadlifting with all the proper cues for the past 2 months now.
Thank you for sharing this, it has completely changed how I workout and deadlift!! You're the man
I have watched quite a few deadlift videos but one thing has always been off for me: lowering myself to the bar after standing above it. It has always been awkward for me, like do I lower my knees more or hips? Do I arch my back or lower my hips more?
This video has answered these questions I think. I can't wait to go back to the gym and try it like in this video! :)
1. Bend over and grip the barbell with your legs still more or less straight.
2. Lower your hips until your shins touch the barbell
3. Move your chest up WHILE NOT MOVING YOUR HIPS LOWER!
Thank you!
Maybe once I've learned these steps, I am getting closer to nailing the form. :)
How do i put the barbell down?
its almost impossible to setup the barbell so that its straight before I walk up to it in my gym because the floor is all fucked up and not leveled all over the place
Time to find a new gym!
idknuttin use yoga mats under the plates, it should keep them from rolling out of place
idknuttin straight to what? as long as the bad doesn't move as you walk up to it, orient yourself to the bar....
me too. I'm gonna take the yoga mat suggestion.
LAInde Thinker that's weak, the bar is controlling you...
3:00 this is what my local gym looks like 90% of the time 😂
2:57 Alans composure is so serious and professional, but his sense of humor always gets me
I’ve watched this video so many times and finally realised that I have been skipping the “bring your shin to the bar step” my god it helps. My hamstrings weren’t activating properly until I did this
video : 50% humor , other 50 % is his beard
That's 200% fact
Combined 100% educational xD
And 50% instruction
Do you move the barbell?
JDMusic yes, after every step
I move it so the landlord can't ring for last orders.
DO NOT MOVE THE BARBELL!
Your luscious beard and silky golden hair arouses me Alan... *rubs nipples* mmm...
shit... err... I mean... excellent video Mr. Thrall. The hybrid between precise information and exaggerated humor makes it rather easy to watch. Keep up the great work.
Mighty Morphin Flower Arranger wtf lol
+Mighty Morphin Flower Arranger hahaha! awesome comment, awesome name and pic
Vegan Barbarian lol thanks fam
Samurai lmao my bad. I meant to say that to the OP
Vegan Barbarian I try my best. I love you...
I mean.....Thanks.
The best tutorial dead lift I've ever come across. Thank you.
Thank you for this video! I was afraid to do the deadlift before, but today I gave it a try and with your instructions and repeating to myself: "DO NOT MOVE THE BARBELL" and I lifted 150+ lbs! You`re awesome and I regret that I haven`t found your channel earlier!
starts@3:08
Super useful. How do you avoid the shin scrapes?
Jonathan Simmons tall, thick socks.
With a narrow stance you shins usually avoid the knurling. Depends on the bar though.
I remove my shins before I start.
easiest way: get a pair of thick socks like what they use in soccer or rugby. I personally use a pair of wool socks my mother in law bought me. they're basically armor 😂
As john202022 said, with the stance shown and a decent barbell your shins will only make contact with the smooth part of the bar.
I found the only times I broke the skin on my shins pulling is when the bar was out in front of my mid foot. This caused the bar to make a horizontal impact to my shin which along with the vertical motion broke the skin.
When the lift is preformed correctly the bar grazes the hair of your leg or lightly grazes the shin, there should be little to no blood. You need to watch form on consecutive reps, as you get tired most have a tendency to break form and the bar can swing into your shin.
This video is bullshit. He doesn't even discuss cursing and expressing negative emotions towards the barbell.
Xplus2 fuckin barbell knows what it did. 😐
That's what we need... videos about psychological queues to get mad at the barbell. "Starting Anger: The barbell is laughing at you" or "Starting Anger: threatening the barbell" or "Starting Anger: Slamming weights to make the barbell shut up".
Doesn't that go without saying?
Xplus2 because this video is for beginners only !!!
He aint George Leeman lol.
Thank you. I’ve spent the last two years going from 250lbs of fat to 160 pounds of shred. Now I want to see how big I can actually get and my deadlift was fugly. Your one video has fixed everything. You have a lifetime subscriber can’t wait to learn more as a marathon your channel today.
Thank you. It took me 3 years to find a video who can give me detail explanation on how to do deadlift. Finally I master my form after watching your video. Thabk you Sir.
1:38 complete eye opener.
Edit: Can we get a video of going down? I'm good with the pull but putting it down is more difficult.
pirhan crease at the hips until you can't any further, then bend the knees. gives a good stretch, like a Romanian dl
I do, but I overthink dropping it down or sitting my butt back and lowering it. It would be amazing to get a video just like this one but with the cues to lowering.
You don't 'put' it down, you essentially let gravity put it down for you as you hold on to the bar to control it. The next rep will require you set up the same way as the first.
I was also wondering this. I think my pull is good now (thanks to this and other SS videos) but I feel strain on my back when lowering. Is it okay to round the back on the way down? Am I lowering too slowly? Or is it a sign I'm trying to pull too heavy right now?
Don't round your back! Even on the way down. Back should stay neutral - look up Alan's video on Romanian DL - shows you great advice for the down motion.
What about lowering the bar?
Do you bend at the hips first or the knees first or both at the same time or wait until the bar is past the knees and then bend the knees? Thanks....
As I was preparing to do my deadlifts this morning I could hear in my mind “DO NOT MOVE THE BARBELL”…
best tutorial I've seen on the deadlift, fixed my posture and instantly added 20kg!!
I know this video might too old but I gotta say, Thank you so much Alan. You’ve been help me a lot with your quality contents. I don’t live in the US so It’d be almost impossible to meet you personally but I love you and your video. Thank you brother. -from South Korea
I hear that I should brace my core, how do I do that exactly? Is it the same thing as trying to fart?
And what should I do if my back bends because the barbell is too low for me? Should I raise it by putting something under it?
Superb deadlift instructions aside, Karley looks very beautiful. 😍
Trying to set my back straight after grabbing the barbell is a lot harder than setting the back before bending down to grab the barbell, if that makes any sense! For some reason I find it hard to get my back tight from a bent over, curly cat position.
totes! and when you feel more confident about core staying tight all the way, you can lift more weight :')
i agree with both of you , embracing your core at the top works for me way better
+Candace Lin, are you tightening up your lats and pushing out your chest? Not just your head up, but chest up.
+TheLastScampi, what you're describing is a touch'n'go deadlift, not a deadlift. The re-tightening at lockout is one of the things that makes that lift easier. It's a valid exercise, but it's an accessory, not the main movement.
No video's on your channel, so can't see, but I think I understand what you mean now. It wasn't clear in the first comment. I guess do whatever works for you. I use the bar to brace against. Keep hips high, upper body 'relaxed,' then a deep breath in and pull against the bar as I bring my body into position and my chest up (flattening out the spine). Just made a deadlift vid public, if you want to see... sorry about the angle :)
Thanks brois. Kelly Starret does not approve of 'tension hunting' from a bent position (like in deadlift when your hands are on the bar). And when I have the core braced before going down I don't have to worry if its overcompensated which can happen if I pull harder against the bar and bring my chest up at the same time. I wish I set up your way though! The more option the better 👌
The absolute best step by step on UA-cam! Thank you for addressing torso and leg size as well.
I have a long torso and was always unsure how I could ever get my hips higher with proper mechanics. Now I know it’s just part of my skeletal structure.
This is a gem everytime i need to correct myself I go back to this video
Great vid. But there is one thing I think you did not talk about: Should I move the barbel during setup?
Do fckn not move the barbell.
@xxStardaSxx I also think he forgot about that part😂😂😂😂😂😂😂😂
1:45
End game Thor.
How do you squeeze your chest out? I have trouble doing that. Does he mean try showing your chest?
Pat John Maybe you have got a lack of mobilitity and should work on it.
Pat John A good cue is to show your chest to the wall in front of you.
pretend like you're firing lasers from your nipples. pew pew
try to externally rotate your shoulders
@@redhawk9495 nipple laser memory check. please confirm.
Did my first deadlift session following these 5 steps yesterday and loved it!!! Cheers Alan! I hurt my back doing deadlifts before Xmas and avoided the exercise for a while, after watching this vid I gave them another crack and my back was fine & I felt strong!
I had lower back pain, and other symptoms consistent with hernia. I always had pain after heavy deadlifts. Started with this set-up and man did I get rid of all these Symptoms ( at least while lifting). I feel a lot of tension in the entirety of my body throughout the whole lift and my lifts got significantly heavier. Thanks Alan