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Hi! Yes, I would say you're right. To get into the nuances, I think that pushing with the following weight distribution in the feet would be ideal: 60% of your weight in your heels, 40% of your weight in your forefoot. This translates to pretty much what you're saying -- push from the middle of the foot. It's a common problem for people to have too much of their weight towards their toes, so that's why at 2:24 in the video, I say "A good weight distribution is 60% in your heels and 40% in your toes." But for some people -- more advanced people like you -- it might feel best to have a 50/50 weight distribution across the entire foot. That's totally cool! We just want to avoid having MORE weight in the toes, vs. the heels. Hope this helps? Thanks for watching! :)
Thank you for this. This is the best video I have found on RUclips discussing this including the common mistakes. You’ve managed to summarise in under 3 minutes what took others 10/15!
@mrannymus - Wow, thank you so much! We're so glad this video and the tips were helpful! One of my favorite quotes is "If I'd had more time, I would have written a shorter letter." - Blaise Pascal Such a great quote about being concise! 🧐 Are there any other movements you want to learn more about? Let us know! Keep up the strong work, and thanks again 🙏
@@CatChau That is so true! I tried wedging recently and add 10kg/22nd instantly to my deadlift. I would love one on benching and the optimum bench grip width. Just like wedging, it could very well be a game changer which gives instance results.
Ok, bench press, love it! There is a wedge in the bench press too! That will be a fun video to make and helpful for a lot of people as well. Thanks for the idea! I’ll definitely let you know when it’s live! 💪💯
Thank you so much for the kind words! Glad it was helpful! We have some more kettlebell videos coming up soon. Are there any specific lifts (barbell or kettlebell) you want to learn more about?
This is brillant information. Alway had sharp lower back pain, two things helped me a lot. One is loosening the belt (i was having it way too tight, so my abs couldn't do their job) and two is wedging. If you want to know why and how, don't look any Fürther. They really did a good Video here.
Hi Bernie, thank you for the super nice comment! 🙏 So glad this has been helpful! Yes, the wedge was a huge "aha" moment for me. I have scoliosis, a big S-curve in my spine, so protecting my lower back felt extra important for me. Great point about the belt being too tight! 👍 Keep up the strong work!! 💪
Hi Farhan, I'm so glad the video was helpful! Yes, knowing the context and the "why" behind a technique is sometimes the game-changing tip we need! The wedge was a big "aha" moment for me 🤓 Thank you for watching and commenting! And keep up the strong work! 💪
Hi Steven, yay! I'm so glad it was helpful! The wedge principle was a huge "aha" moment for me too! I learned it with the deadlift, but you can also apply the same idea of the wedge to other lifts. Try it next time you're doing back squats. In your setup, before you un-rack the bar, wedge yourself under the bar - drive your upper back muscles (traps) into the bar and try to "bend" the bar over your back. You'll feel a similar wedging feeling! (Hope that makes sense :) Thank you for watching and keep up the strong work! 💪
Correction: At 1:03, I should have said: "... until your shoulders are over the bar, your arms are vertical, and your shins are *MOSTLY* vertical." Some people won't have perfectly vertical shins when they're wedged. Sorry- I oversimplified this tip! I hope this video is helpful for your deadlift. And please do LMK if you have any feedback or ideas for improvement! 💪 Download our free guide: 4 Kettlebell Workouts + Top 8 Strength Training Tips: www.catandchau.com/freeworkout/
Hi Max, Thank you! We're so glad it' helpful! Once you learn the wedge, it's a game-changer across many lifts :) Try the same principle in your back squat setup! Wedge yourself between the floor and the bar before you unrack the bar.
Phenomenal instruction. When performing optimal technique by keeping bar close to the body, is shin scraping inherently going to happen? My current thoughts are, it can since the bar coming in contact with the leg is the closest the bar can be to one's center of mass, which should imo translate to better leverage. Yet, it can result in skin friction against the shins. I'm going to research and look into shin protectors thank you for this great video!
Aw, thanks for watching and commenting!! 🙏 So glad it's helpful! Yes, you are correct in that to have the best bar path and leverage, you need to essentially "drag" the bar against your shins during the lift, which would not be pretty without some form of shin protection! I like these shin guards from RockTape, but anything similar will work: amzn.to/48uitfh
Thanks for the helpful video. i understand "wedging" makes lifting the weight easier, but I just can't stand the idea of the heavy bar scraping my shins. I pretty much always just wear jeans when I DL since I don't wanna buy shin guards, and have over + under grip so the bar doesn't feel like it's going forwards or backwards. I just try to engage my glutes/hams and keep my back as tight as possible before and during the lift.
Glad it was helpful! Thanks for watching and commenting! Hey, jeans are a good idea if they keep your shins intact! Nice work and keep picking up heavy things off the ground 💪👍
Thanks for this video. Can you tell me what kind of shin protection you are wearing? Sleeves don't work for me and deadlift socks aren't quite protective enough for my shins and they are always bruised and sore.
Hey Alex, Yes, no problem! I agree that socks don't provide enough cushion. I'm wearing these RockTape shin guards: www.amazon.com/RockTape-Compression-Sleeves-Prevention-Protection/dp/B015GLB0HO?ref_=ast_sto_dp&th=1&psc=1 These are the black version of the ones I have. They're great! Thanks for watching - so glad the video is helpful! Keep up the strong lifting! 💪
Hi Timmy, yes! The wedge technique works with all body types and limb lengths. The factor that would change is the type of deadlift you do: conventional vs. sumo. I'm demo-ing conventional deadlifts in this video. But sumo deadlifting is an equally great option. You'll want to try out and "play with" both conventional and sumo deadlifts, and feel which style works best for you. There's no wrong answer - it's basically personal preference. But the wedge principle applies to all deadlifts. Thanks for watching! Hope that helps ☺
Thank you Cat for this tutorial. I struggled a lot with back rounding on the deadlift and it seems your technique finally made the deadlift work for me. If you have a few seconds, could you be so kind and quickly check if my technique looks ok to you? Thank you! ruclips.net/user/shortsCt3gtudoRwA I'm aware that the eccentric still looks a bit goofy.. I'm working on bending my knees later on the way down.
Strong deadlifts! Your wedge and liftoff look really good! My only tip for you is to hold your standing plank at the top for 1-2 seconds. You could work on hitting that TIGHT standing plank and owning the top position for 1-2 seconds. Focus on: - Crush a walnut with glutes - Pull kneecaps up - Brace abs hard - Squeeze armpits down your sides - Try to bend the bar around your body - Get tall through head - Root and grip floor with feet After you own the standing plank, you can send the hips back and start lowering the bar. STRONG work!! 💪🔥
@CatChau thanks so much for taking the time to check and to answer! I'm very grateful of your additional tips and will definitely incorporate them into my workout. Thanks again!
💪 Get our full kettlebell swing module FREE! 4 lessons + 2 practice workouts: learnkettlebells.com/yt/1058-youtube-kb101
💥 Start your 7-day FREE trial and use code BELLS50 to get 50% off your first month: learnkettlebells.com/
Only problem i have with this is the shift of the weight towards the heels, shouldn't you push from the middle foot?
Hi! Yes, I would say you're right. To get into the nuances, I think that pushing with the following weight distribution in the feet would be ideal: 60% of your weight in your heels, 40% of your weight in your forefoot. This translates to pretty much what you're saying -- push from the middle of the foot.
It's a common problem for people to have too much of their weight towards their toes, so that's why at 2:24 in the video, I say "A good weight distribution is 60% in your heels and 40% in your toes."
But for some people -- more advanced people like you -- it might feel best to have a 50/50 weight distribution across the entire foot. That's totally cool! We just want to avoid having MORE weight in the toes, vs. the heels.
Hope this helps? Thanks for watching! :)
Thank you for this. This is the best video I have found on RUclips discussing this including the common mistakes. You’ve managed to summarise in under 3 minutes what took others 10/15!
@mrannymus - Wow, thank you so much! We're so glad this video and the tips were helpful!
One of my favorite quotes is "If I'd had more time, I would have written a shorter letter." - Blaise Pascal
Such a great quote about being concise! 🧐
Are there any other movements you want to learn more about? Let us know! Keep up the strong work, and thanks again 🙏
@@CatChau
That is so true!
I tried wedging recently and add 10kg/22nd instantly to my deadlift.
I would love one on benching and the optimum bench grip width. Just like wedging, it could very well be a game changer which gives instance results.
Ok, bench press, love it! There is a wedge in the bench press too! That will be a fun video to make and helpful for a lot of people as well. Thanks for the idea! I’ll definitely let you know when it’s live! 💪💯
Informative as always ! 😊
Yay, thanks Kai! So glad it was helpful! Keep up the STRONG work! 💪
Based on this, I’d happily watch your other PL videos. Thanks
Thank you so much for the kind words! Glad it was helpful! We have some more kettlebell videos coming up soon. Are there any specific lifts (barbell or kettlebell) you want to learn more about?
This is brillant information. Alway had sharp lower back pain, two things helped me a lot.
One is loosening the belt (i was having it way too tight, so my abs couldn't do their job) and two is wedging. If you want to know why and how, don't look any Fürther. They really did a good Video here.
Hi Bernie, thank you for the super nice comment! 🙏 So glad this has been helpful! Yes, the wedge was a huge "aha" moment for me. I have scoliosis, a big S-curve in my spine, so protecting my lower back felt extra important for me.
Great point about the belt being too tight! 👍 Keep up the strong work!! 💪
Very useful👍. I haven't heard someone talk about this.
I subconsciously do this but now I've got the better understanding.
Hi Farhan, I'm so glad the video was helpful! Yes, knowing the context and the "why" behind a technique is sometimes the game-changing tip we need! The wedge was a big "aha" moment for me 🤓 Thank you for watching and commenting! And keep up the strong work! 💪
@@CatChau 👍👍 😊😊
Thank you so much for this. So helpful
So glad it was helpful! Thanks for watching! Let us know how your deadlifting is going with the wedge technique! :)
Very good. Best explanation I have come across so far!
So glad it was helpful! 💪 Thank you for watching! 🙏
Wow! This is a really helpful video, thanks!
Yay, I'm so glad it was helpful! Thanks for watching! Keep up the strong work 💪🦾🔥
This is the best explanation for the wedge that I have seen. Thanks!!
Thanks TD! So glad it’s helpful! Keep lifting heavy things! 💪💯
Great advice !
Thanks! So glad it was helpful! 🙌💪
This technique made all the different in the world for my deadlifts. Thank you for this.
Hi Steven, yay! I'm so glad it was helpful! The wedge principle was a huge "aha" moment for me too! I learned it with the deadlift, but you can also apply the same idea of the wedge to other lifts. Try it next time you're doing back squats. In your setup, before you un-rack the bar, wedge yourself under the bar - drive your upper back muscles (traps) into the bar and try to "bend" the bar over your back. You'll feel a similar wedging feeling! (Hope that makes sense :) Thank you for watching and keep up the strong work! 💪
Very good explanationthx
Thanks so much! I’m so glad the tips were helpful! Keep up the strong work 💪 and thank you for watching! 🙏
Correction: At 1:03, I should have said: "... until your shoulders are over the bar, your arms are vertical, and your shins are *MOSTLY* vertical."
Some people won't have perfectly vertical shins when they're wedged. Sorry- I oversimplified this tip!
I hope this video is helpful for your deadlift. And please do LMK if you have any feedback or ideas for improvement!
💪 Download our free guide: 4 Kettlebell Workouts + Top 8 Strength Training Tips: www.catandchau.com/freeworkout/
Thank you
You're welcome!
Thank you. This was a good explanation.
Hi Max, Thank you! We're so glad it' helpful! Once you learn the wedge, it's a game-changer across many lifts :) Try the same principle in your back squat setup! Wedge yourself between the floor and the bar before you unrack the bar.
Great tips 👌 ❤💪🏻 My deadlift is getting stronger 💪🏻
Awesome, I'm so glad the tips were helpful! Keep up the strong work! 💪🔥
Thank you so much. This is what I needed
Thanks so much! I’m so glad the tips were helpful! Thank you for watching! 🙏
Phenomenal instruction. When performing optimal technique by keeping bar close to the body, is shin scraping inherently going to happen? My current thoughts are, it can since the bar coming in contact with the leg is the closest the bar can be to one's center of mass, which should imo translate to better leverage. Yet, it can result in skin friction against the shins. I'm going to research and look into shin protectors thank you for this great video!
Aw, thanks for watching and commenting!! 🙏 So glad it's helpful!
Yes, you are correct in that to have the best bar path and leverage, you need to essentially "drag" the bar against your shins during the lift, which would not be pretty without some form of shin protection!
I like these shin guards from RockTape, but anything similar will work:
amzn.to/48uitfh
@@CatChau Thank you! Looking into it now 👌
Thanks for the helpful video. i understand "wedging" makes lifting the weight easier, but I just can't stand the idea of the heavy bar scraping my shins. I pretty much always just wear jeans when I DL since I don't wanna buy shin guards, and have over + under grip so the bar doesn't feel like it's going forwards or backwards. I just try to engage my glutes/hams and keep my back as tight as possible before and during the lift.
Glad it was helpful! Thanks for watching and commenting! Hey, jeans are a good idea if they keep your shins intact! Nice work and keep picking up heavy things off the ground 💪👍
Thanks for this video. Can you tell me what kind of shin protection you are wearing? Sleeves don't work for me and deadlift socks aren't quite protective enough for my shins and they are always bruised and sore.
Hey Alex, Yes, no problem! I agree that socks don't provide enough cushion. I'm wearing these RockTape shin guards:
www.amazon.com/RockTape-Compression-Sleeves-Prevention-Protection/dp/B015GLB0HO?ref_=ast_sto_dp&th=1&psc=1
These are the black version of the ones I have. They're great!
Thanks for watching - so glad the video is helpful! Keep up the strong lifting! 💪
That was a potent 3 minutes.
Haha, great use of the word potent! So glad you liked it and got something out of it. Thanks for watching and keep up the strong work! 💪
Will this work with short limbs and a long torso?
Hi Timmy, yes! The wedge technique works with all body types and limb lengths. The factor that would change is the type of deadlift you do: conventional vs. sumo. I'm demo-ing conventional deadlifts in this video. But sumo deadlifting is an equally great option. You'll want to try out and "play with" both conventional and sumo deadlifts, and feel which style works best for you. There's no wrong answer - it's basically personal preference. But the wedge principle applies to all deadlifts. Thanks for watching! Hope that helps ☺
Thank you Cat for this tutorial. I struggled a lot with back rounding on the deadlift and it seems your technique finally made the deadlift work for me. If you have a few seconds, could you be so kind and quickly check if my technique looks ok to you? Thank you! ruclips.net/user/shortsCt3gtudoRwA
I'm aware that the eccentric still looks a bit goofy.. I'm working on bending my knees later on the way down.
Strong deadlifts! Your wedge and liftoff look really good!
My only tip for you is to hold your standing plank at the top for 1-2 seconds. You could work on hitting that TIGHT standing plank and owning the top position for 1-2 seconds. Focus on:
- Crush a walnut with glutes
- Pull kneecaps up
- Brace abs hard
- Squeeze armpits down your sides
- Try to bend the bar around your body
- Get tall through head
- Root and grip floor with feet
After you own the standing plank, you can send the hips back and start lowering the bar.
STRONG work!! 💪🔥
@CatChau thanks so much for taking the time to check and to answer! I'm very grateful of your additional tips and will definitely incorporate them into my workout. Thanks again!