Yeah man, honestly I almost hate these videos but with context they’re good. Like I hated on a few exercises here but I’m sure tons of coaches have contextual info that would change that rating
The deficit stiff leg deadlift cuing thoracic extension and using a combination of hip flexion and shoulder flexion to acquire the range of motion is the best full body lift period. It basically mimics the negative of a row with really heavy weights while maximizing the hamstrings.
Awesome video as usual! As someone who pulls 585lb sumo but only 500lb conventional, I'll commonly start a session with conventional wide grip pause beltless slow eccentric deadlifts. I barely need any weight to really practice my bracing and reinforce trunk rigidity before proceeding onto a heavier more mechanically advantaged variation.
Probably the best tier list I’ve ever seen haha. A lot of thoughts and too many to comment. I think a lot of the lower tier exercises can be useful in rehab context but that’s about it.
People keep recommending I do rack pulls as a conventional deadlifter, but they've NEVER worked for me. Just like you said, I'm weaker off of blocks/pins than I am doing a full range of motion deadlift. I swear by RDLs and even more so heavy loaded 45° hyperextensions to build my lockout.
Can you do a video on rounded back deadlifting? I know that its maybe not ideal, but i have an extremely hard time getting into position without upper back rounding. A video on how to safely riund like jamal browner would be appreciated
🤓: snatch grip deads for better back extension in the deadlift 😎snatch grip deadlifts for better back extension in the squat 👺snatch grip deadlifts to practice grabbing snatches
Couldn’t agree more with you about partials and pauses. Went from 450 to 630 in 2 1/2yrs never doing them I just don’t think pausing is even a good idea for lost regardless it goes against the whole purpose of the pull. I did nothing but deficits,rdl’s and overloading block pulls. I rarely pulled from the floor ever. I do pull more from the floor now but mostly for working my technique.
This is an assistance teir list so i understand why u wouldn't list tertiary lifts. But how do u feel about upper back work? I worked with candito for 7 months leading into my last meet. He didn't have me doing any upper back work. Im focusing on prioritizing my DL now, and intuitively it just feels like hammering upper back would help.
Lmao bro, I love candito and candito if you ever read this you’re my dude. Him and I go back but he’s trippin on that one. Especially for intermediates. Upper back work helps both bench and deadlift. Of course it became overrated for bench. Your lats don’t push the press. However they must not just be strong but highly coordinated and aware as well as jacked. Basic physiology and biomechanics. When muscles produce force they send counter force to opposing muscles. Do your rows. This is a modern powerlifting coaching issue I see often. Ironically these people did rows as they came up.
If we're talking about KK then he loved his trap bar deadlifts. I'm curious why half or one and a half rep deadlifts are D/F tier but something like an RDL is great. It's basically a half rep-ish, depending on mobility. Appreciate taxes body differently.
Great question. They’re different kinematically. RDLs increase hip flexion moment by shifting the pelvis back in space. This overload the primary function of hip extension. 1.5 reps are merely just half rep deadlifts that don’t cause an increase of hip flexion moment vs RDLs. They’re literally just half reps which provide no novel stimuli. The main argument of this exercise is to practice technique actually which is a bad argument. However even with technique changes being possible with this exercise I’d still rate it C tier at best since other options are more feasible
Trap bar deadlifts actually fatigue my back more than conventional deadlifts, especially considering I'm doing less weight than I pull conventional. Not sure why, maybe I struggle to brace in that position, or maybe because I'm really posterior chain dominant.
I don’t do trap bar deads anymore. I find that when I do trap bar deads my conventional barbell deads are terrible the next week. I have no balance on conventional when I do trap bar the week before.
Would you mind giving a brief breakdown on combining variations: which make sense or if useful at all? Like paused deficits/tempo block pulls/wide grip hinges etc.
@@saphna2095 pausing is always for position awareness and tightness improvement. So you could add it to any exercise that would benefit from that addition. Grip width is always for more upper back dominance and scapula strength, you can apply that also to any variant where It makes sense.
That would fall under accessory not assistance lift. Assistance lifts are direct variants used as a main progression generally in a primary exercise slot. Basically something you’d use in replace of a deadlift rather than after deadlifts. Imo 45s should always be an accessory.
Every time I tried sumo, while it never clicked with me and was weaker, I feel like it helped me feel some techniques that carried over to conventional - and vice Versa. But I couldn’t imagine getting anything out of sumo now that my conventional is very proficient.
Good mornings I don’t program for anything other than mobility/ end range strength. They’re just too different for strength or hypertrophy carryover. It’s so back dominant and hardly hammers the hips. Just way better off doing RDLs for hips or Some form of a back extension for back
It depends on the situation. As I mentioned, sldl are more for core and posterior tightness, it’s very precise. Makes you technically tight and strong. RDLs are the bread and butter of the hip growth. With all my clients they RDL at some point. Your form probably just needs work because it’s the most butchered exercise ever
17:50 the whole point of a rack pull is to eliminate bar flexation. This takes quads out of the lift and forces the lifter to focus on pulling with their low back, glutes, hamstrings. Essentially, it eliminates leg drive. Some pullers pull with a lot of quad dominance and they use that explosives/leg drive while breaking the floor to generate enough momentum to carry them to the top of the lift. Put that same lifter in a low rack pull with a stiff bar and you'll see their pulling strength diminish significantly. They can become stronger overall pullers by taking away their ability to use leg drive and building posterior strength with the rack pull. Rack pulls are S-Tier, sir.
Well every high level deadlifter would disagree, no one right now at the highest numbers are doing rack pulls. It’s not even common in powerlifting. Likewise everything mentioned you can fix with proper form. And over reliance on quads is a leverage and form issue. Rack pulls are d tier sir sorry
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Super reasonable point raised at the beginning that all tier lists are through the lens of the coaches training methodology
Yeah man, honestly I almost hate these videos but with context they’re good. Like I hated on a few exercises here but I’m sure tons of coaches have contextual info that would change that rating
The deficit stiff leg deadlift cuing thoracic extension and using a combination of hip flexion and shoulder flexion to acquire the range of motion is the best full body lift period. It basically mimics the negative of a row with really heavy weights while maximizing the hamstrings.
Appreciate the effort you put into these!
You’re welcome! The comments help! Thanks for your support! 💪🏼
Awesome video as usual! As someone who pulls 585lb sumo but only 500lb conventional, I'll commonly start a session with conventional wide grip pause beltless slow eccentric deadlifts. I barely need any weight to really practice my bracing and reinforce trunk rigidity before proceeding onto a heavier more mechanically advantaged variation.
For me…. slow eccentrics deadlift is a game changer. 2 second eccentrics. It’s making my lower back strong.
Video series idea: How to make a powerlifting program. Kind of like mike Izretal videos
I have old ass videos on this but I should update this! I will do that!!
Probably the best tier list I’ve ever seen haha. A lot of thoughts and too many to comment.
I think a lot of the lower tier exercises can be useful in rehab context but that’s about it.
شرح اكتر من رائع لموضوع مهم ❤❤
Absolutely agree when it comes to paused deadlift because the pause is legit less than1 second .
Lmao yeah man there’s literally no point with that kind of execution
Canva tier list goes hard! 🔥
this is an S tier video
I'd make sure to include many of these accessories. For some reason i always forget to use trap bar 😅 very good tier list!
Thank you man! Just remember they’re all tools, know why you’re using something
People keep recommending I do rack pulls as a conventional deadlifter, but they've NEVER worked for me. Just like you said, I'm weaker off of blocks/pins than I am doing a full range of motion deadlift. I swear by RDLs and even more so heavy loaded 45° hyperextensions to build my lockout.
Can you do a video on rounded back deadlifting? I know that its maybe not ideal, but i have an extremely hard time getting into position without upper back rounding. A video on how to safely riund like jamal browner would be appreciated
🤓: snatch grip deads for better back extension in the deadlift
😎snatch grip deadlifts for better back extension in the squat
👺snatch grip deadlifts to practice grabbing snatches
Couldn’t agree more with you about partials and pauses. Went from 450 to 630 in 2 1/2yrs never doing them I just don’t think pausing is even a good idea for lost regardless it goes against the whole purpose of the pull. I did nothing but deficits,rdl’s and overloading block pulls. I rarely pulled from the floor ever. I do pull more from the floor now but mostly for working my technique.
Good points and analysis. 🔥
🤙🏼 thank you man! I have more of these coming!
This is an assistance teir list so i understand why u wouldn't list tertiary lifts. But how do u feel about upper back work? I worked with candito for 7 months leading into my last meet. He didn't have me doing any upper back work. Im focusing on prioritizing my DL now, and intuitively it just feels like hammering upper back would help.
Lmao bro, I love candito and candito if you ever read this you’re my dude. Him and I go back but he’s trippin on that one. Especially for intermediates. Upper back work helps both bench and deadlift. Of course it became overrated for bench. Your lats don’t push the press. However they must not just be strong but highly coordinated and aware as well as jacked. Basic physiology and biomechanics. When muscles produce force they send counter force to opposing muscles. Do your rows. This is a modern powerlifting coaching issue I see often. Ironically these people did rows as they came up.
@@BrendanTietz amen. Yeah, im definitely not trying to bash him. I know for a fact he does watch your videos and respects u.
Oh nah I know dude! Candito has always been good people, him and I go way back
If we're talking about KK then he loved his trap bar deadlifts.
I'm curious why half or one and a half rep deadlifts are D/F tier but something like an RDL is great. It's basically a half rep-ish, depending on mobility. Appreciate taxes body differently.
Great question. They’re different kinematically. RDLs increase hip flexion moment by shifting the pelvis back in space. This overload the primary function of hip extension. 1.5 reps are merely just half rep deadlifts that don’t cause an increase of hip flexion moment vs RDLs. They’re literally just half reps which provide no novel stimuli. The main argument of this exercise is to practice technique actually which is a bad argument. However even with technique changes being possible with this exercise I’d still rate it C tier at best since other options are more feasible
Trap bar deadlifts actually fatigue my back more than conventional deadlifts, especially considering I'm doing less weight than I pull conventional. Not sure why, maybe I struggle to brace in that position, or maybe because I'm really posterior chain dominant.
I don’t do trap bar deads anymore. I find that when I do trap bar deads my conventional barbell deads are terrible the next week. I have no balance on conventional when I do trap bar the week before.
Would you mind giving a brief breakdown on combining variations: which make sense or if useful at all? Like paused deficits/tempo block pulls/wide grip hinges etc.
No, actually I wonder just on adding pausing or grip variation on variation exercises
@@saphna2095 pausing is always for position awareness and tightness improvement. So you could add it to any exercise that would benefit from that addition. Grip width is always for more upper back dominance and scapula strength, you can apply that also to any variant where It makes sense.
@@BrendanTietz makes absolute sense! Simple and logical, thanks!
I'm here to see if the 45 degree back extension will make the tier list
That would fall under accessory not assistance lift. Assistance lifts are direct variants used as a main progression generally in a primary exercise slot. Basically something you’d use in replace of a deadlift rather than after deadlifts. Imo 45s should always be an accessory.
Thank u!
Got you fam 🤙🏼
I can confirm that opposite stance for sumo puller is S tier, actually, I randomly ended up lifting more conventional that sumo
HAHAHAHA idk if this was cheeky or srs cuz I have had this happen to clients
Every time I tried sumo, while it never clicked with me and was weaker, I feel like it helped me feel some techniques that carried over to conventional - and vice Versa. But I couldn’t imagine getting anything out of sumo now that my conventional is very proficient.
Did I miss Good Mornings? Or do they fall under Barbell Hinges
They’re under hinges although they’re my least favorite due to the resistance profile being so steep
My lovely back extension didn't even make the list
I responded to your other comment, back extensions aren’t assistance. They’re accessory at least the way I program them
where would db rdl's go?
Where would you rank barbell goodmornings ?
Good mornings I don’t program for anything other than mobility/ end range strength. They’re just too different for strength or hypertrophy carryover. It’s so back dominant and hardly hammers the hips. Just way better off doing RDLs for hips or Some form of a back extension for back
are stiff leg deads good enough to replace RDLs? or should everyone do RDLs (i just dont like doing them)
It depends on the situation. As I mentioned, sldl are more for core and posterior tightness, it’s very precise. Makes you technically tight and strong. RDLs are the bread and butter of the hip growth. With all my clients they RDL at some point. Your form probably just needs work because it’s the most butchered exercise ever
@@BrendanTietz thats true, i should probably be attacking my weaknesses rather than avoiding them haha
17:50 the whole point of a rack pull is to eliminate bar flexation. This takes quads out of the lift and forces the lifter to focus on pulling with their low back, glutes, hamstrings. Essentially, it eliminates leg drive. Some pullers pull with a lot of quad dominance and they use that explosives/leg drive while breaking the floor to generate enough momentum to carry them to the top of the lift. Put that same lifter in a low rack pull with a stiff bar and you'll see their pulling strength diminish significantly. They can become stronger overall pullers by taking away their ability to use leg drive and building posterior strength with the rack pull. Rack pulls are S-Tier, sir.
Well every high level deadlifter would disagree, no one right now at the highest numbers are doing rack pulls. It’s not even common in powerlifting. Likewise everything mentioned you can fix with proper form. And over reliance on quads is a leverage and form issue. Rack pulls are d tier sir sorry