How To Fix Your Deadlift (5 RED FLAGS!)
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- čas přidán 22. 01. 2022
- If your deadlift form just doesn’t look the way it should, you need to watch this important video. There are 5 red flags that can undermine every deadlift and prevent it from being one of your strongest lifts, that are going to be covered. In general, those that struggle with deadlifts usually do so because they either don’t have the correct form, and simply kept piling on the weights over the years on a form foundation that was cracked from the beginning, or they are not strong enough in certain muscle groups to perform the whole exercise properly.
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Here, we are going to focus on the different parts of the deadlift to identify the muscle weaknesses that are most likely causing your struggles to increase your deadlift.
First, we have to look at your grip strength. If you have a weak grip, you are always going to struggle with maxing out your deadlift without a compensation in the form on the exercise. While there are things you can do to overcome a weak grip (like wearing straps, or using a mixed grip) these don’t come without repercussions long term. Instead, strengthen your grip using exercises like weighted pullups, weighted hangs or even dumbbell or trap bar carries.
The best part about the weighted pullup is that it is an amazing back building exercise as well, a great compliment to the deadlift. Those additional grip strength benefits however are going to help you over time to handle more weight on the bar without having to quickly resort to straps or grip changes. Of course, the hook grip has amazing benefits but is not easily mastered, however it’s demonstrated and explained in the video linked at the end on the deadlift checklist.
Next, you may struggle to rip the bar off the floor. Breaking the bar off the ground is almost always attributed to one’s quad strength. If you have weak quads, you are going to suffer from red flag #1, an inability to get heavier and heavier weights off the ground, even if you had the strength to keep them moving once you did. Think of the deadlift as a leg exercise in the first part of the movement, and a back and upper body pulling exercise in the rest of the movement.
I like to have people envision the exercise as a standing leg press.
Push through the ground using the quads and you will get better at generating the upward movement of the bar. Exercises like the front squat, bulgarian split squat and barbell reverse lunge are going to be amazing leg exercises that are especially good at building up quad strength and getting you better able to break the ground on the deadlift and eliminate red flag number one.
That said, there are very important stabilizer muscles in the core and lats that are critical to the success of the bar breaking the ground. These are best trained through once again, carries but this time of the unilateral type or overhead to increase the core challenge and through the straight arm pushdown which trains the adduction requirements of the lats throughout the lift.
The third red flag comes from an inability to get the bar to and through the knees after getting it off the ground. Many people will struggle in this area of the lift. The key muscle groups working here are the hamstrings and the low back, with of course the quads and other stabilizers to be discussed in a second contributing as well.
Exercises like the RDL and deficit deadlift are the two best options for strengthening the hamstrings to better handle the loads in this part of the lift. The lower back muscles need to be strong as well and are best trained with something like the weighted hyperextension.
Once again, stabilizer muscles are important here too. Most notably, the lower, mid and upper traps are going to not only help you to better manage the load better through all parts of the lift but to keep the thoracic spine from excessively rounding under the loads during this phase.
Getting the hips fully extended at lockout becomes the fourth red flag when you struggle to do so. This is almost always due to glute weakness and of course still a lack of low back strength. Make sure you train hip extension movements that encourage full lockout of the hips at the top like the glute ham raise, barbell hip thrust and the cable pullthrough.
The fifth red flag however is where we tie it all together. This is where your form needs to be on point.
In the meantime, if you’re looking for a program to not only build up your strength on the big lifts but to build ripped, high performance athletic muscle in just 90 days, be sure to head to athleanx.com via the link below.
If you’re looking for more deadlift tutorial videos and proper form on deadlifts, be sure to subscribe to our channel here on youtube and remember to turn on your notifications so you never miss a new video when it’s published. - Jak na to + styl
In order to perform the deadlift properly, you are going to want to avoid any mistakes with your form. Make sure you never get it wrong by following my OFFICIAL deadlift checklist! = czcams.com/video/hCDzSR6bW10/video.html
Thanks Jeff for helping a lot of people like me to build their body and confidence.
I have fewer than 1 friend in the World. That's right. Everybody disses me for making bad videos. I think they are perfect though. Who is right? My dissers or me? Which side are you on, dear ruf
Yeah me too
You are welcomed.
Thanking Jeff is killing your gains
I second this message. Thanks Jeff.
1:30 Grip strength
2:20 Quads strength
3:25 Lats and Core strength
4:41 Hamstring and lower back strength
6:10 Traps strength
8:03 Glutes strength
9:24 Fix your form
Read my name pls
Thank you for being that guy!
@@gefloigle but u will never be *that* guy for her😔
@@ryanmccarthy6156 Not till he fixes his deadlift
You're awesome. Thx for this.
But you didn't timestamp Jesse's intro
Thanks to this channel I can finally deadlift 2.5x my body weight (I’m 160), now working on 3x!! Seeing Jesse pull these badass numbers is very inspirational for me. Love this channel!!
Well fucking done im bout 2 months in and im at a 1:1 ratio mind you im a boxer not a body builder or powerlifter i weigh 155 pounds
Right there with you, I'm 160, and just pulled 455 on trap bar for the first time 2 weeks ago!
Congrats on your lifts BTW!
I love how all the haters accused Jeff of being weak and instead of just doing the lifts and saying 'See, no i'm not weak' he took this 135lb hardgainer, Jesse, and turned him into a super beast who can deadlift over 500lbs. Jeffs point was like, not only can I do it, but I can coach this scrawny kid to do it too.
These guys are playing checkers and Jeff is out here playing that 3D chess. What a GOAT.
Definitely. We went from desiring Jeff's level physique to just looking for a shirtless Jesse to admire all the time. Like coach like student
let haters be haters. you can't look like Jeff without investing a considerable time in working out properly. and to the haters: no, you can't achive the same by popping pills
@@bunnybike3606 yeah. Man's spent over 25 years to training and eat. And then he's just exceptionally agile, mobile, flexible and strong for his age and size. Not even that big
The information. Jesse's intro. The shorts. This is gold!
This was an awesome tutorial. I definitely see the difference between this video and the deadlift checklist video. Would you please do one for pullups? It's my worst lift.
He has done one in the past and talked about it many times. Here are som tips:
Shoulder width grip
Squeeze your glutes
Tight core
Point your feet forward
Retract your scapula
Up with your chest
Pull yourself up!
At 62 I started using the trap bar to save my lower back ,knees and hips. Construction life took a toll . And it's a more natural position. It's amazing how many of my comments get removed by CZcams but CZcams can't seem to stop the unwanted po rn comments.
Your commens are removed cuz youtube aint want people to hear your barking, even po rn comments are better than yours babbling
CZcams prefers those comments more than your unwanted barking
Grip: Weighted Pull-Up 1:41,Weighted Hang (Alternative) 1:51, Farmer’s Walk 2:05
Lift Plates Off Ground (Strengthen Quads): Front Squat 2:46, Bulgarian Split Squat 2:55, Barbell Reverse Lunge 3:05.
Strengthen Lats + Core: Straight-Arm Pushdown 3:25, Unilateral Carry 4:05.
Through Knee (Strengthen Hamstrings + Lower Back): RDL 5:15, Deficit Deadlift (lighter weights) 5:30, Weighted Hyperextension 5:44
Stabilizer Muscles (Lats + Traps) 6:09: Heavy Shrug (Upper Traps) 6:43, Barbell Row (Middle Traps) 6:54, Face Pull w/ overhead reach (Lower Traps) 7:11.
Locking out Lift (Strengthen Glutes) 7:44: Pull Through 8:12, Barbell Hip Thrust 8:50, Glute-Ham Raise 9:02
Right in time, on my way to start deadlifting again, did with trap bar last week.
Also Jesse is a absolute beast, love to see him pulling these weights.
Jesse’s Beard definitely reflects his hard work.
Love this video! Thanks for all you do, I have been thriving on your PPL routine the last few months. Cheers !
The timing of this video is PERFECT! Because I'm literally working on increasing my deadlift 1RM now. Amazing video breakdown and amazing video!
Great video! Very informative and excellent content! Jesse's gains is a testament to dedication and hard word. Maybe do a video on squats?
Thanks for the tips as always 👍
For years I have always neglected Deadlifts but now I am putting more effort on this because it definitely is one of the best exercise there is. Not just for the legs but for the back, arms and core as well. Gives you great posture and balance. Lots of benefits. Thanks Jeff!
It’s great, who knew the deadlift could be an ab exercise. Kind of is.
Thanks Jeff and Jesse, your video's truly do help us that suffer in our lifts.
Their information is so good!
Thank you so much for this video!
I was waiting for it for a while. It explained to me some of the mistakes that I was making and how to overcome them.
Hope your form is better now!
Thanks Jeff! Content is pure gold, as always.
Awesome video as always! Was wondering what Jeff thought about putting the weight back onto the ground tho - am I trying to lift more than I can handle if I find it hard to slowly lower the weight onto the ground?
Fantastic!! This is exactly what I needed! Thanks!☀️
Hey Jeff - as always, great stuff! Quick question. You've mentioned in a few videos the barbell hip-thrust. It looks great, but can you make a video or give a quick description of how to actually get into that exercise position?
Great Video and these could be part of a very informational series.
Thanks for another information packed video.
Jesse's intro was pretty good lol
I had a very hard time focusing his shorts are just too, too loud gesz
Another superb video! Thank you so much 👌🏋️♂️💪🏻
Amazing video, so helpful!!!! Thanks!!! 💪🏼💪🏼
Excellent instruction, as always!
I already loved this channel but these Jesse Intros are just incredible 💯
So that’s where those shorts I lost in 1987 (when I was twelve) went to!
Thank you! Haha the timing is inspired because I’ve been anxious to try deadlifting
Thanks for sharing your experiences sir
Jeff makes the best exercise videos on the internet. Great stuff!
Always great information Jeff!
Thanks Jeff , brilliant video as always. 👏
Thx for the video Jeff. I love jesses intro, keep em coming!
Thanks for the great info for sure. I’m bouncing back from a few minor injuries so I’ll be looking forward to using these tips when I’m back in action. Stay killing it! 🔥🔥
Nicee, hope you recover fast!
@@johannes01 thank you! Much appreciated!
@@e.the.creative 💪
Great into Jesse !
It was the hi-light of my day !
A Jesse vid popped up from 2017, i'm literally just watching this to see his gains and DAYUM, props to you bro! Liftin em up and puttin em down, better than most!
Thank you so much Jeff .. very important stuff here... 👍👊
Awesome video guys! Very informative
I've been on my own in the gym at the beginning butt really find find ur videos helpful everytime, I've made alot of improvements with all my workouts and with my strength👌🏼🔥tnx alot
Nicee keep at it 🔥
Please do a program series on how to make different programs! Great job!
thx sm
great video! needed this! Jesse intro is a classic!
0:19 my spine hurts just from watching this
Can we all take a moment to talk about Jesse not using a Bar pad/mat to hip thrust 225...
Awesome Jessie Intro, and awesome weight you’re pulling.
I am currently on Jeff’s new program All American Muscle (great program btw). And seeing this video it makes so much sense why he added the exercise he added in the program. No wonder I’m seeing amazing strength gains! Thanks Jeff! All thought out like always!
How long are you in?
@@johannes01 3 months in
@@shoaibkhalid59 nicee how long does this program go?
@@johannes01 4 months. But you can repeat the first month to gain more strength on your compound lifts and make it a 5 month program.
@@shoaibkhalid59 okey 😄✌️
So well timed 🙏🏻
Great tips, as always!
Love the "Pull Through" aka "Hip Hammer" aka "Road Ram" 💖
Just started deadlifts yesterday, thanks for the video
Needed a deadlift video. My form needs to get better. Thanks, Jeff.
Did you already improve it?
Jeff's "Official Deadlift Checklist" czcams.com/video/hCDzSR6bW10/video.html
I haven’t been doing anything but deadlift this is a huge help - thanks
Jeff, this is an amazing video thank you! You are such an awesome asset to people. I broke my lumbar spine and have also shattered my lower leg and ankle, 4 surgeries between the two injuries.
For many years I had no hope of lifting again and being an athlete, thanks to listening too much to the doctor's and not knowing better.
Thanks to an incredible physical therapist and you, Jeff, I have come so far even as I deal with ridiculous fucking pain day after day, year after year going on two decades now. It's manageable in great part to knowledge like yours. Your mastery of body mechanics has been a god send. Strength, mobility, mindfulness.
At 42 years now with serious chronic injuries to deal with I am strong, I'm capable, I'm resilient! Getting back into training rn after a very very dark 2021 and your vids are helping open the floodgates of motivation and personal power. Thanks so much Jeff for sharing such important knowledge! My life could be very different in a completely unsatisfactory way if it wasn't for your channel and others like you. Keep it coming!
Awesome demo Jessie. Lookin 🔥🔥
Thanks a lot Jeff for the great videos!! Find them extremely helpful! Could you please make a video about how to cure Osgood-Schlatter disease?
Quality contentnyou are providing here Jeff! I have request to make, can you breakdown the jason stathum workout routine and diet?
i quit powerlifting 45 years ago; but this is a great tutorial and training advice for anybody working on their deadlift. congrats to jesse on his awesome progress.
Wow are you still working out normally?
@@johannes01 bodyweight calisthenics...
@@leehelppie4544 cool! Love that! Keep at it 💪🔥
I stopped doing dead lift 3 weeks ago bc I knew I was doing it wrong. Time to get back to it, thanks for the vid!
Never tried deadlifting since I’m a home (mostly calisthenics) workout kind of guy. I’ve yet to try going to gyms but will definitely want to try the basic compounds including deadlift.
Hi Jeff, First, Thanks for making all these videos :)
I would like to know from you whether deadlifts must be performed with heavy weight or they could be performed with what you mentioned in some other videos as metabolic overload-muscle mind connection with lighter weights and more repetitions in order to avoid any possible chance of an injury as correct form can be maintained easily with lighter weights?
This is the most to the point and helpful CZcams fitness channel.
awesome video !
this channel and buff academy are the best at the moment without a doubt for me
Great! Thanks!
That's great and informative video :) Now onto the gym and deadlifting :D
Always look forward to Jeff's videos.
I know this is a broad subject but what do you recommend for an injury like for instance a pulled shoulder or over working a muscle group.
I known for a while that I need to work on my back to be able to progress further in deadlift without hurting myself. Thanks for this.
Just start with small weights, focus on good form and slowly start adding more.
Good video Jesse. That Jeff guy is pretty cool too 👍🏻
Thank you champion for the informations
Thanks Jeff!
Awesome advice as always.
Love AX-2
Love your channel
DON'T Love Jesse in short shorts. Even though funny and entertaining.
Great... thanks
nice video on the bench press man:)
Jeff do you have any future vids about the 360 mace exercises that you would break down in your style
I’d love to know your thoughts on The Knees over Toes guy philosophy such as walking backwards and training the VMO ? I appreciate it
Who's personally editing these videos 😂 it maybe more powerful than the content itself!
Is there a preffered grip for front squats or is it simply a matter of comfort?
I just did deadlifts today. I struggle with grip strength. A mixed grip makes it a lot easier. I am currently only on about 60-70% of my weight for 12 reps (about 60kg). Hopefully, I can get that number up now (although I can't do pullups either, let alone weighted pullups lol).
You'll get there. My deadlifts have improved drastically over a short period of time, but grip strength is starting to be an issue for me also.
My deadlifts issues
are mostly form related but for pullups over the summer i just got a 20 dollar chinup bar off amazon and the first three nights I just practiced dead hangs till I could hang for about a minute then went ahead and tried my first pullup. I will say I've compared the at-home chinup bars and the ones with the ribbed cushions make it so that you don't fail from your hands hurting but frmo muscle fatigue, which is an issue I have with my 20 dollar one
Dont mix grip, stay overhand grip. Overhand grip wont be a problem for a long time, as long as you train it. Just hold the weight in your hands for a longer period of time. And if you go into high percentage of your deadlift 1RM, just hold it in the top for 5-10 seconds. Oh, and use chalk, wrap your thumbs properly over your fingers, and squeeze like you try to strange the bar.
Like everything with weightlifting; just train it. It takes time, but youll be fine.
I love this community. Thanks for all the advice guys.
@@Wekkerklok That's ture to a certain point. A Mixed grip would always be better. Your hand wont simply hold on to the weight no matter how mich grip strength you train. But as you Get some chalk, use mixed grips, use some vesa grips. Deadlift would build your grip with time but you'd always be able to deadlift more than your forearms can hold after a certain weight
Any tips on how to deal with a pinched nerve in the upper back/neck? The kind that causes pain on and in between the shoulder blades and radiates pain down into your arms.
Really want to get back to the regular exercise life but this is holding me back
Thanks so much!
It may help to try things for spinal decompression like dead hangs, or using a neck decompression device. Massage therapy, foam rolling or seeing a PT may also help
Hey guys, a question to everyone and hopefully even Jeff might give an answer to it someday... but do you think working out with only one leg is a good idea? And which exercises would you recommend? The issue is a lower leg amputation in my case. There are times I can´t wear my prothesis and I am always curious if working out would be smart, as it might cause some inbalances. The only things I did in such scenarious so far were push-ups and some other upper body exercises with a latex-band.
I think this question also reaches out to people who might have a similar issue, like any injuries etc... I am thankful for every answer, stay humble!
If you do just make sure to do it without ego. Don't get in the habit of trying to cheat. Especially in your situation don't cheat any lifts. Your body is going to want to overcompensate for whatever limb you lost. Don't let it
Just bought the program!!
Damn Jesse is looking ripped. Good year on year progress and development dude.
I herniated my disc on the lower left side dealifting, it's been a long process to heal, im trying to get "back" at it but I have like ptsd from the injury, I want to know what you think is the best to get back into it and how to fix/know/prevent injury, knowing if my weight is evenly balanced and knowing my hips arent listing are my biggest problems and concerns, thanks Jeff and Jess
Jesse's Intro Love!!!!
great video (with the exception of those shorts of course)
Those shorts man, I just.. I dunno. But great video. Didn’t even think of a deadlift from that perspective. Thanks guys.
8:22 the pull through huh, gotta use that one in ma home gym for sure.
Extra posterior chain work is key, lots of people skip core work because it's not flashy, but it pays off. RDLs, Back extensions, GHRs, Leg curls, suitcase carries and hanging leg raises will turn you into a work-horse!!
Not to mention good mornings. These are my go to for increased core and back strength.
That was an awesome back hand Jeff! It almost looked like an accident!
Way to focus Jesse you animal!
I've recently been diagnosed with scoliosis and deadlifting leads to horrible lower back soreness sometimes. Should I accept my limitations and just avoid it? What would be an appropriate substitute? I still squats but with moderate weight.
Jeff my inferior angle of my scalp shoes a little in hood standing posture and the medial border shows during DB curled and push ups. I can bench 185 3x8-10, scapular plan shoulder fly w/ 15,lbs, shoulder press. I perform face pulls as a warm up 3x15-30 Monday through Friday. I have no pain or discomfort but still wonder why I have what appears as winging during push ups and curls. Help
I do Romanian deadlifts with dumbbells, but I don't lower the bars past the knees. I also do them for super high reps with a breathing tempo so I don't snap my shit up. When I lowered them to my shins I was always hurting my back; going no further than the knees and doing them for high reps made them a viable exercise for me.
Cool information! Thanks
Could you please suggest some exercises in the gym that can be done for the bulging disc people?
Fire as usual.
Deadlift a move I don't use because I am convinced I don't have my form right and I will injure myself (compressed L4 and 5), but Jeff's tips make me think I might have a chance to do it right
Trap bar deadlifts are a solid alternative to avoid injuries. Not magic, but have some aspects that have helped my crappy form.
I've had back issues for over 20 years. Herniated a disc, so always avoided dl. But picked it up last few years. I started doing his pain free abs work out, and then moved onto light dl. Form is everything, high reps, low weight, just watch it for nerve pain, you'll know if you need to stop. My back is stronger now than its ever been. Best of luck 👍
Should I do this excercise on leg day, because it's mainly using hamstrings, or on back day, for lower back?
Can we get a video on fixing imbalances?