How to deadlift with perfect technique. Here are my 5 steps:
First: set your stance. Start with your shins about one inch from the barbell and your feet at hip width. For a sumo deadlift, you’ll take a wider stance but I’ll cover that separately. The bar should cross the middle of your foot. Point your toes slightly out.
Second: grab the bar. Set your hips back with nearly straight knees. Don’t make the common mistake of squatting down. A deadlift isn’t a squat. Grip the bar with your hands just outside your shins. An over/under grip, hook grip or strapped grip will keep the bar from slipping. Let your shins make contact with the bar - they should be pointed straight up.
Third: pull the slack out. Instead of ripping the bar, pull tension into the bar gradually.
Fourth: pull. Lift your chest up while thrusting your hips forward. Keep the bar in contact with your legs.
Fifth: lockout. Stand up straight and lift your chest up. Don’t shrug or squeeze your back at the top.
Lower the weight by setting your hips back and letting your knees bend. Keep the bar in tight so it lands back over the middle of your foot.
Everybody gangsta until Jeff starts doing lengthened partials on the deadlift
I LOVE SCIENCE 😍😍😍
@@kakkakontent🤓🤓🤓
Everybody uninterested until shitness effluencers they like start profiting off of concepts I've spoke about for years, without giving credit
don't hate the player, hate the game @nattyfatty6.0
@@nattyfatty6.0Dude thinks he deserves credit like anyone watched and copied his 24 subscribers account 😂 I'd love your confidence dude, but it's more like delusion at this point
bro is actually a mini pekka
Fr bro
lmao, love the Clash reference😂
That's Gregg Douchead lol
is it required to stretch your nike socks up to your knee to deadlift
@@jalapenochips2408prevents the bar from sanding your shins over longer time
Bro is built like a lego man
Very tiny. Looks like 5'4". I am 6'5" so I have double the lift range he does. Still image I am looking at now, his elbows are way bent out to start gripping the bar.
@@donaldkasper8346pretty sure he's 5 6
@@Bread011 One third the screen is floor so video is shot from the floor to make him look taller.
@@Bread011he looks shorter than 5’6
@@donaldkasper8346 We will all die and turn to dust and we came from sperm, no need to have an ego over people because of their heights
The clearest deadlift tutorial I've seen
alan thrall's is better
Probably because he copied Mark Rippetoe
@tedp9945 of course. He is a starting strength coach so teaches Mark's method.
Hmm. I think you should also see Davis Diley
@@arkatoz DO. NOT. MOVE. THE. BAR. BELL.
The editing is always so good
That is one complicated lift. Needed editing. All for one lift 😂
Jesus Christ changes everything He loves u & type n upci church locator 4 church near u try Acts 238
I started doing deadlifts because of your programme. Thank you Jeff. Because of you I saw results and really got fond of lifting and now it's the most vital part of my lifestyle.
Nice
Yes, deadlifts are vitals
@@vincnt9537trap bar deadlifts
No you didn't tho
@@benrice1629 how do you know
I do my deadlifts like you, but I remember when I first started deadlifting at the age of 58. I was afraid so I did a lot of research. I looked at ( i guess ) famous coaches for powerlifting. I remember using the legs to get the weight moving from a dead stop was one of the biggest help for me. My core wasn't developed yet. Now 4 years later (age 62) I do more of a rdl style with no belt, i do 400lbs sets of 4. Definitely not an expert, I am just telling you my experience with this lift. I was afraid of it, and now i love it. It just feels so good. 😊 Oh, and on days that I don't feel like being in the gym, the checklist is the most important thing. I think it saves me from injury when my head is not in it while i do my beginning sets and warm-up. ✌️
Production quality of your shorts is UNREAL 😍✨🔥
Wow. This is incredible. I would love a shorts playlist for all major exercises.
Jeff is the only dude you need to tell to skip leg day
The most Canadian pronunciation of the word ‘bar’ ever 😂 love it, Jeff’s the man eh 💪🇨🇦
Barr🏴☠️
Not all Canadians are newfies, but all newfies are Canadians
bær
He says it just like 2% of all Canadians
I was reluctant to try this exercise before because I was not well instructed. I am thankful to Jeff for changing this. I am excited to get into dead lifts now.
U could do trap bar deadlifts instead
just start light and work ur way up, there's no risk of injury with light weights
That is one complicated lift. Needed editing. All for one lift 😂
@@disneymeta3397 it’s not worth it. But trap bar deadlifts might be.
work with a trainer to get started. risk of injury is high with deadlift, but it's worth it to learn it
Not squatting down is correct depending on your purpose of the exercise. If you want to lift as heavy as possible, then having legs in 45 degree angle can help you use more leg drive and lift heavier
“A deadlift is not a squat” Words to live by. Thank you Jeff
A game changer for me was to make sure your knees/legs are touching your arms when pulling up. When doing that everything felt tight and solid.
Wish I saw this 2 days ago… my back and shoulders and dead rn. My gym buddies are apparently all wrong with form, so thanks for sharing lol
When he deadlifts it looks so smooth and perfect
Beautifully demonstrated Jeff !! Short and Simple 😄👍
Deadlift has always been one of my favorite exercises!
You should do more of these. Great for the youth, and a good reminder too. I don't do that grip anymore after watching someone rip their bicep, though. I do double overhand now.
One of the best checklists I’ve seen. 👏👏
Excellent 👌🏾👌🏾👌🏾 1 of the best DLs breakdowns I've seen on the net!
Great video👍🏽 We need more of these detailed explanations.
Bro this video is very professional and perfect thanks for video
keeping the bar against your legs. I was beginning to suspect this, but never actually heard this cue until now. Thanks.
I have no excuse avoiding deadlifting now cuz Jeff’s method was super clear🏆
Hey jeff u should make a training vlog.
A big point for me to get a better Deadlift was to really contract the lat by shifting the shoulder blades back and down plus rotate the shoulder outwards
Dude i might not have the goal the build that much muscle like you...but you are definitely my role model.
Love these videos!
This is a great tutorial 👌
Thank you, I think I was actually kinda squatting into it beforehand
No mention of the back? I was always told it's super important not to bend.
false
@@OMAR-vk9pi yeah well, try to do non trivial weight and arch your back like a cat, let me know how the surgery went
@@dominikpecuch2177 are those the only two options in your limited mind? Not bending at all and completely arched 😂you’re aware plenty of elite deadlifters do flex their spine right
@@OMAR-vk9pi maybe try reading, but this time, try using your brain...you said "false" to my comment which means bending is ok to you...care to elaborate then? so you don't look like complete fool?
@@dominikpecuch2177 a slight bend in the upper back isnt going to kill your back but if you arch it like a cat shitting then yes you'll visit the doctor in no time
Clear and concise and on point. One of the greatest tutorial clips ever made
No
Jeff has the most legit reels/shorts
Nice explanation - spot on
Good enough explanation to feel the tension just from watching!
I needed this
4/5 room for improvement. Thanks these videos are easy to,understand
A cue I've been given, which seems to work well, is to screw the shoulders into the bar. That keeps the back tight and takes the slack out of the bar.
Loving the graphics to your vids Jeff. Nice investment
You helped me a lot thanks
Need to Airplay this on my gym’s TV so I can be sure I’m doing it right 👀
only thing I dont do is grind the bar against my shins, heavy weight rips the hell out of them, and Im tall enough that I can leave a tiny space so i dont need high socks to do it.
Very helpful, thank you sir
Bro Jeff "grip it and rip it."
Mr Nippard. Please do infodense shorts like this more. Very effective ❤ thnk u
ATHLEAN-X™ | Jeff Cavaliere's tutorial is the one that helped me most.
Thanks Jeff :)
The best deadlift advice Ive gotten is to pull the bar as if it were stuck to the ground.
I appreciate that in your example of what not to do you flexed your elbows. I see too many people do that. Deadlifting isn't especially dangerous, but too many people are scared of a torn bicep when it only happens when the lift isn't performed correctly.
Yeah for that reason it's hard for me to recommend over/under grip to people. Of course it's fine if you use proper technique
@@Gunblastzif you aren't competing in powerlifting, straps are essential. No bicep tear risk, no imbalances due to lifting with different grips and no torn skin due to hook grip.
How is this possible?
Few things missing; pulling shoulders back to make sure stress isn't falling too much on lower back, keeping balance across feet to distribute weight properly, inhale and tense core again for back security, keep sight on a point at the bottom of the wall in front of you to keep you focused and head upright. Probably a few more I'm missing. A bit more than 5 steps for a perfect Deadlift anyway.
Thanks man 🫶🏻
Thank you so much!
Great video! Sumo checklist, please!
Oh yes, please do this for sumo deadlift, too🙏🙏
"now you have my" 💅 💅 💅
Hi Jeff, great vid as always 🤙🏽 What are the shoes you’re wearing please ? Thank you
Solid tutorial for the bodybuilding space!
ai is satanic the logo of apple is the first sin believe in GOD and go forward!!!!
I think proper bracing of the core should be included as well.
I did that shoulder shrug thing before and the next days my traps felt like they were gonna fall off. Tried implementing that more for some trap work but my shoulder joint really didn’t appreciate that lol still getting pretty juicy traps doing stuff the right way
Jeff, i think you already explained it in other video, but i cant seem to find it, on deadlift, how/when you maintain the full stretch? As you always state that its the most important part of the exercise. Should you hold on an specific position? Is it reasonable? Would it increase the danger to arch the back and have bad form? Ps: amazing videos, i apply most of your sugestions while training
Could you give one example of perfect for with a larger RPE? I feel like it would help to see these points still apply with higher intensity
Bro Jeff is just as jacked as normal Jeff. Guess I’ll have to start my bro split soon 😎
Honourable mention : "Do not move the barbell" IFYKYK.
I do shrugs at top to destroy traps for massage.
“Don’t bend your knees. This is in a squat“ dude I’m 6 foot three. I’m gonna blow out my back if I don’t do that.
🔥🔥🔥thanks man this is a great video! Do you have a vid or some recommendations for a beginner or pre exercises for someone starting with deadlifts. I have been trai now for 3 months but I am still not feeling ready for the movement and I have had in the past lower back issues for longer sitting or bad exercising... Now I have been great but I dunno how to start
Thank you.
I like to pull the slack out before I lower my shins to the bar, but when teaching a beginner its best to teach them to pull the slack out at this videos point because they tend to forget to bring their shins forward :')
FINALLY someone who does it right!
There's plenty people who do it right. Just look at ANY elite powerlifter
Will this help me get that bakery there?
Doing RDLs would be better but yes it would help
Hell yeah big boi
One tip I heard some time ago was that when you go down, imagine you are closing your car door while your hands are busy.
Way easier in this video than when I do it 😭
Never forget to engage the core
Barbel was violated
Ngl i pull up these shorts when im in the gym. Trying to make sure im doing it right
Can you do a check list for the trap bar?
Do actually shrug at top, mega traps same time 🔥
good vid!
Maybe do OHP/military press next
Bro really said "fuck the bar"
The only thing going on in my head when I set up for a deadlift is Alan Thrall's voice going DO NOT MOVE THE BARBELL
I would add that you would push down with your legs instead of only pulling with your back
I need those shoes!
Do you do your own editing? Because I'm starting editing myself and I'd love some tips to do things like in this video!
I love bro Jeff
Angle of the feet can vary for each individual, depends if one has anteverted, retroverted or regular femur attachments on the hips (this also affects stance width for conventional). You also missed this in your Technique Tuesday video for the deadlift. You need to address this mate.
I agree with everything he explained except on occasion. I do like to squat down if I'm going super crazy heavy. Especially if a little fatigued, it's, it's not going to hurt anything to get a little more push from the legs on a big lift. Just my opinion and trust me. The benefits have paid off over the years.
"Pull tension into the baℜ"
I’m curious your thoughts on Olympic lifts.
Thank you
No mention to engaging the core
thx man. i hate this exercise .i always afraid to crash my intervertebral disc
I gotta start doing deadlifts 🫡
Nice panda shoes bro, for real. Also what about lats engagement ? I was told to bring my shoulders down back for proper lats engagement. Is that a thing ?
Phew thank god I got this 2024 technique, need to make sure I wasn't doing the 2023 perfect deadlift technique
Jeff, my inkwell brother
I have never had a bad deadlift.never used straps either. My best is 675lbs at 155lb bw. I push away from the ground,while lifting it.
Is it normal to feel tightness on the lower back after doing a 1RM on the 3rd set?