Bromley is the absolute master of talking nonstop for a whole 20 mins and at the same time, not hardly saying anything at all. Seriously. I finish this vid and I don't know a single thing to take from it to incorporate into my deadlift
His information always in the thumb nail seems to be something really valuable in all honesty you hit the nail on the head. It’s not a personal knock to him but the way he presents information is not really palatable or useful.
I think it’s the absolute opposite. Everything he said herein is incredibly important. How many guys are paralysed on the deadlift because of all the form nazis spouting their horseshit about keeping your back laser straight or you’re going to end up like Stephen Hawkings? How many people ignore higher rep work on the deadlift? How many retards let their grip limit their deadlift during rep work?
@ivonluiz5935 except there's no shame as my opinion has not changed and there's at least one other dude above who agrees with me. You however would feel shame though because you fear things like having your comment "pinned", lol.
@@BearsStrengthAndPower um yeah, to stop your back rounding? I think a bit of rounding on deadlifts is fine but erectors exist to prevent your spinal discs and other connective tissue taking the strain, which is exactly what happens if you round excessively.
@@wearetheremnants1615 yes but the guy said that we have spinal erectors for a reason implying that their existence proves that lifting with a rounded back is fine, which it doesn't.
@@bruuhhhhYour discs are actually able to adapt to load. Bending your spine slightly is fine if you train your spine to be strong in that position. See jefferson curls or zercher deadlifts.
"DoN't UsE sTrApS" while sumo pulling 11 plates with toes outside the main entrance and the fire exit on a wobbly steel cable of a bar giving you approximately 8 planck lengths of ROM.
@@thomasreynolds1530Like, it's within the rules, so I give it a technical pass on a personal level. But it really is just a quarter squat with a more flashy setup. I immediately liar respect for a powerlifter if I know they only pull sumo. I get that the name of the game is pulling max weight, and only pulling for a quarter of the distance definitely helps. I also get that there's a whole generation of newer powerlifters who just really are are quite happy being the strongest 165lb lifter they can be. But they should all really stand all the way the fuck up, grab a couple extra cheeseburgers a few times a week, and find out what being strong is actually like. Do a full god damned pull, and learn to own that weight.
I also love how sumo guys say "it's still off the floor tho" when their hip and knee angles are the same as the lockout of a silver dollar deadlift 😂@@thomasreynolds1530
This attempt at an insult was entirely too verbose and lacked good enough grammar to be effective. Not a sumo puller, but I genuinely don't see how straps and sumo are correlated or even remotely similar enough for a comparison. I've also mostly seen gymbros knock on straps because anyone with an ounce of experience or who spent a few hours researching the internet would know that straps are a useful tool for barbell training and that deadlifts, rows, and other lifts that straps would be beneficial aren't great for training grip.
I was accused of trolling (kinda true, tbh) and being "light weight" because I pushed back on a comment in a Facebook group that said scapulas should be retracted on deadlifts.
It helps activate lats for some people. I know that letting the shoulder blades forward reduces the range of motion, but I cannot really lock in my lats like that
Why do you say that? Because I use that to fix general trainees posture. For the average joe, who has no intention of competing, I think that cue is great as a posture fixer.
@@AdventurousGainzbecause there is absolutely no fucking way that you scapula retraction will ever keep up with your hips hams and core when it comes to what you can lift. Your deadlift will be forever limited by this. you might be able to argue that scapula retracted deadlifts have a place for posture or training rhomboid function but these are a seperate exercise if anything. Your scapula should not be retracted on a deadlift given that this severely limits lifting capacity and doesn't improve the quality a the deadlift is supposed train. When lifting heavy objects in real life you would never do this
one of the best pieces of advice I received was from travis ortameyer who advised me to do touch and goes for reps so that I could find my groove and build capacity. this helped my form immensely because you can't keep going with that type of pull if your form isn't working for you. many times when I'm struggling with deads, I'll go back to doing touch and go pulls to retool the groove.
By about how much percentage do you cut the working load down by when you're just doing touch n go?? Sounds like something i might benefit from as well
Interesting. I don't find touch and go useful for that as it just pulls me out of position, but breathing at the top and keeping my brace for the eccentric and the next rep I find very helpful for finding my positioning
I totally agree. I got the same idea from Benni Magnusson years ago. Touch and go deadlifts require me to have perfect form on every part of the lift, and when I was doing them regularly my deadlift was climbing week after week. These were true ‘touch (gently tapping the ground) and go’ reps
Got a herniated disc from pulling raw sumo and blasting doublelegs. Couldn't walk or sit for longer than a few minutes. Fixed my core strength/stability doing (side)planks, single arm farmer walks and suitcase deadlifts which fixed my back and am back at it. Love 'em.
Amen. To this day, I always do something to take my lower back out of compression in between sets (even though it doesn't really bother me much anymore).
Absolutely agree with the first point, I had the same issue, I was so afraid of back rounding that i always trained in extension, imo its even worst for the back since you can’t properly engage the glutes in that position. Also, im doing my first deadlift program based on the principles of Superior Deadlift and Base Strength so I wanted to thank you for the knowledge you provide
Had guy in my gym that could barely deadlift 100kg for a single tell me my form was bad because I have a slight round in my upper back. My 1RM is twice his.
He may be right, he may be FOS. Time will tell. I have blown discs all through my spine. If what you do continues to work for you, good on you. If it doesn't work for you, you'll inevitably find out the hard way.
@@98danielray there's a difference between taking advice from someone who has the knowledge and experience to provide sound advice and a pencil neck who thinks he's qualified to give advice because he's watched a Jeff Nippard video.
You’re joking, but I trained at a gym for a while where there was a guy who did this. Literally down on his knees in front of the bar. Never saw him pull that top set successfully. Make sure you’ve done the work to get yourself ready before you go asking for help.
I had a fit friend who could never get over 315 because he refused to use straps and he only trained his grip indirectly. Sometimes you just gotta goosfraba
This video was fantastic beginning to end but the highlight was when you said "I learned how to brace properly so my spine wasn't like a diving board at fat camp". My coffee came out my nose 😂😂 I'm all seriously though, I recently stopped being so rigid with packing the lats and preventing any upper rounding and my deadlifts started feeling way better and less painful. I still brace hard and feel super stable. This video reinforces the fact that it was probably a good call for me 👌
So I participated on the Garage Gym Competition for the first time ever about a month ago. I've trained at home almost exclusively, and asked to have my lifts reviewed by a coach. I was told that my DL had too much of a rounded back much like you were talking about here in this video. I'm trying to figure out if it's a true issue or if that's my natural positioning because it doesn't feel like I'm straining my lower back even when I push for a 1RM.
A grip strength video would be good. The only way ive been able to strengthen my grip for deadlifts is by doing deadlifts or heavy barbell holds in a power rack. It would be nice to learn a few others ways that dont require loads a shit ton of plates on the barbell lol.
I'm fairly new ro lifting, only about 18 months. I have a large gut, and a long torso. I'm struggling with finding a comfortable stance for conventional deads, any tips?
I have a similar physique. I recommend focusing on RDLs and improving your hip hinge. As you progress over time, you'll find you can get your RDL closer and closer to the floor, then just add in the bent knee to kiss the floor with the weights
I feel better watching your deadlifts. I've got the long torso, short arm curse and have similar positioning as your lifts in this video. I've been told and berated for "squatting" the deadlift and I'm like, my brother in Christ, would you prefer I bend over and do a stiffleg? Like, I don't have a lot of options unless I want to deadlift horizontally.
7:40 man. I'm a new lifter and feeling pressure to not use straps at a gym without straps. Started using straps 2 months ago and my progress has been much better now my sweaty hands aren't the limiting factor
Ive been starting to hate deadlifting recently, since ive been filling out my panda shaped frame (25 inch torso yet 15 inch femurs) my deadlift has just hits wall after wall, my bench and squat continue to go up smoothly but my deadlift gets beaten over the head and put into a choma for 2 months every time i hit a pr
I remember being advised early on "don't use straps, your grip won't grow": all that got me was a pair of tennis elbows after several months that hindered my progress for the rest of the year.
On staps I think you shouldn't use them unless absolutely necessary. No reason to do extra grip strength training, just don't use straps. If you start training that way it won't be a problem as your grip strength will grow along with the other muscles.
the problem is when you start copying others people technique unstead of finding the right technique for you, i can see why you need to round your upperback having short legs long torso, im built the opposite way long legs short torso so i try to brace with a neutral pelvis and also im always trying to have my upper back extended especially on the squat if i round my upper back it lead to all kinds of technical problems so contrary to what powerlifters recomend for bracing with ribs down i tend to do better with a neutral pelvis, so the only thing that i do before my set up is i extend my upperback and exhale so my pelvis stay neutral and the i brace.
Check out low pressure fitness and postural restoration. My hole body got fucked up from all these bodybuilding and power lifting lifting techniques. Those 2 helped me really understand posture and movement
Definitely listened too much to the technique fascists starting out. A pr lift _will_ be ugly in some way, just that some versions of ugly are acceptable.
I’m 6’2. I’ve got an above average arm span, but a bellow average torso height and ridiculously ridiculously long femurs. You’d hope then I’d maybe be blessed with thick bones, big hands and feet, big strong joints and connective tissue. Wrong again. Strength and athletics ain’t fair man.
Im only 5'10" but have short arms, long femurs and thin wrists/ankles. So I kind of know what you mean. Love DLs but they always feel super risky at high weights because it's such a long ROM and it feels near impossible to guarantee a straight bar path. I've probably tweaker my back as many times as Bromley in the last 17 years of doing them. Sumo tends to feel a little more comfortable and trap bar DLs seem to feel the best, though I know the haters gonna knock those. But at the end of the day we have to work with the leverages we've been given.
I'd be VERY interested in a video about the valsalva maneuver being terrible advice. That's the only way I ever learned to brace, but overall I've still had numerous back injuries.
I’m not against people using straps that’s their prerogative if it helps them advance all power to em. I just don’t need them and it changes everything too much for me-rare occasions definitely for heavy rows,snatch grip and power shrugs. However if you wanna tear less skin up people should practice gripping the bar in their fingers instead of high up in the palm. Also reduces your range of motion. That said my favorite grip work is fat grip db carries supersetted with fat bar dead hangs. Some hex db holds and plate pinching as well
When I deadlifted with "good form" I move less weight and because my hips are tilted to one side I ended up pushing with one leg way more that the other and trained it and it is better but still bugs me to this day and it happened about 2 months ago but my deadlift is still doing good though.
Nah nah I don't understand either has myself a strongman also that you must use without straps? I mean... exactly we have ''grip'' workout like we have shoulders workout or a leg workout. That means saying: The grip must never be a ''limited'' factor TO the lift, simple. So I agree with Alexander Bromley 100%.
Just be careful with straps, i pulled univen 315 for 8 reps and 4 sets in ma third set i pulled univen cause strap placement and tore a little my teres mayor
body adapts bro. Don't 99% of lifters just brace by doing the valsava and trying to break the belt? Most guys don't want to read a whole book and spend hours learning to brace. Just take a deep breath and make a ton of pressure and it pretty much works for a lot of people. I think ALL westside guys did that. Is it really terrible advice or is it just not optimal.
Why would I want to emulate 99% of lifters? There's generic ass recommendations that are probably fine for the crowd (definitionally non competitive) then there's specific advice that's meant to offer a benefit to specialists or prevent a common issue. Westside did do that silliness, and a generation of regular lifters tried applying it to regular lifting. Since then, we've been treated to Dave Tates "watch me unfuck my horrible hip/back dysfunction" series and we currently have Panora on IG talking about how those strategies don't apply.
i'm not a westside fanboy, just seems like people really overcomplicate bracing. Could be expained in about 20 seconds. i think you did a good video on it about 5 years ago.
8:00 - IMO, people do too much deadlift volume and deadlifts should be trained for the neurological adaptation while squats and GPP should drive the development of underlying fitness to continue driving deadlift strength up. If you find that your hands are being torn up so consistently that you need straps specifically because of this reason then you're likely doing too much direct volume.
How you gonna only train for the neurological adaptation, that’s what he’s saying, it burns you out. If you want to only train the deadlift for neurological adaption, you’re gonna need to do lots of variations, in which case, you’re not deadlifting. Doing reps in the deadlift isn’t designed to develop fitness, it’s designed to build a rounded program and the variety to provide continued stimulation. As you desensitise to one rep range, you move to another. IMO.
@@danredmond5589 My point is that you only need to do enough specific work to get the neurological adaptations, which is far less than what is needed for overall fitness development. The baseline fitness required to get stronger should be built elsewhere after the minimum amount of specific work is achieved.
@@archmaesterofpullups I don’t understand what you mean by ‘neurological adaptation’ in the context of various rep work? Where in the set is the neurological adaptation obtained in a set of 8? Or 12? If your aim is to build neurological adaptation, you would primarily hit the 1-3 rep range, but you can’t continue to do that indefinitely. You can, but it has to be a Westside approach, continually changing the variation or you will burn out, regress, or injure.
More than a decade of countless videos, advice and constant tweaks, I'm starting to think the deadlift advice that is ruining me is that I should be deadlifting. Might have to take up Roman-Greco wrestling to train my back at this rate.
I feel that pain. If they're hurting more than helping, ditch em for a while. But I would not advise ditching posterior training altogether. Just give yourself permission to switch modes.... spend a few months becoming a master with tempo RDLs and I bet my mortgage you'll be stronger and feel better.
Problem is you have zero lat engagement without proper form. No lats = no core. Without neutral spine you simply can't deadlift. You can pick something up, but it's not a proper lift. Zero quad with your lockout. With proper form you'd struggle to do 225 for 10. Mobility IS strength.
It's funny how you call Billy Mimnaugh a "multiply lifter" with an eye roll and hint of sarcasm immediately after using footage of yourself deadlifting in a Metal Squatter... 🙄
How is that funny? M point wasnt that equipment is bad, my point was that someone who wears a suit that augments their squat by 40% is retarded for talking shit about straps. And that was Billy Mimnaugh. Retarded.
You don’t even look like you lift weights bro. But you’re very strong. You’re definitely walking proof that you can be very strong and be very small at the same time. 🤷♂️
I'm 77 years old, and occasionally I'll do 3 sets of deadlifts...instead of record breaking, I just warm up with 135, 185 then on the third set, I do about 10 to 12 reps of 225. Sometimes, I'll do 250 for 5 or so. I like 12 reps at 225 because I can feel a really good upper back/traps pump later on. I weigh 164 lbs at 5'11", long legs, short torso, long arms. I did do 446 lb at 58 yrs of age weighing 212 lbs at 12 percent bodyfat (hydrostatic measuring). Nothing special, just enjoy the weight training lifestyle (my wife at 79 yrs gets comments from doctors and others on her muscularity). I am impressed by her genetics: the other day I felt her upper arms and shoulders and felt some serious friggin' muscle...some high school slim males would be jealous. She'll be 80 in October. 25 years ago she kicked my ass in a 25 to 30 yard sprint. I was only half way and she crossed the line. Just smoked my presumptuous, ego ass....I thought I'd outsprint her. I talked her into joining me at Gold's Gym in Renton, Wa. where I taught her body building, using a circuit training program. It got fantastic results, so much so, at 55 years of age she got recruiting comments to compete in bodybuilding contests. I wised up and 6 years later married her. One of the smartest things I have managed to do in life.
I love deadlifts for the same reason that some science-based dudes (not naming names) disparage it: fatigue. Nothing feels better to me than cranking out a PR set of deadlifts. The French call it the "little death". Guarantees I'm gonna sleep like a baby that night. 🙃
If you’re not already doing so, try to wait a good 7-10 days between a heavy (PR) session and your next DL day…..your cns and low back ( especially) will thank you long term 🤙🏼
@@grimtrigg3rit clearly is the misuse of a term and it mainly comes from the strength community, but general fatigue (or whatever it refers to) does not stop being a thing
Light dead lifts, let me repeat this LIGHT deadlifts double overhand for high reps are one the best grip developers you can do period and you don’t need to buy any gadgets. I’ve told many lifters this time and time again. Do you think any of them listen, nope cause I’m a nobody. Well it’s your loss, zero chits given. You are fighting the “roll” torque of the bar when doing these and in fact nailing your grip hard as FRICK. When I competed in strongman I was a 180 # string bean beating all the big boys in farmers holds because of the high rep LIGHT double overhand. The hardest part for me was lifting the load off the ground, in which I crossed the fingers, dug deep, tore my back but got it and still won 1st on the hold!
Why not hang? Zero fatigue to go hard on deadlifts, spinal decompression to go hard on deadlifts, shoulder mobility to go hard on bench and OHP, literally just wins
@@scwotz Yes, dumbbell high rep anything is excellent for grip strength! I would go as light as 150 for lots and lots of reps, like 50+ and up to mid 200s for 30+. I would always switch things up. I also used a 1" standard bar at times to get more out of my grip, and it worked!
Worst advice I ever got was to "break the bar". I spent months fixing my relaxed shoulders and non arched back when I could have just gotten stronger this whole time. Took me a while to get back into my preferred lifting position.
Deadlift is my favourite lift but as short arm guy i have problems. Any deadlift feels like deficit. If you go heavy with little bad form, this is the end.
The completely straight back deadlift advice fucked me over for years, realising that you can safely build strength in a slightly rounded position allowed me to FINALLY pull a 2.5x bodyweight deadlift after about 8 years of lifting.
Hello friends. I’m a nobody with a piece of paper with my name on it so here I go. The clinical perspective is to not do the deadlift unless you have professional guidance but who’s a professional these days anyways. There’s many non specifics reasons as to why this is. The non clinical reasons to do the deadlift are to increase the posterior kinetic chain’s strength. What does that mean? It’s a good exercise for the back of your body. Cause and effect of it though is that it’s not worth the risk and reward. I would say it’s worth it to split the exercise up into its subsequent pieces - hamstring lower back calves and lats. There is a deeper conversation to have here but yea.
13:53 "There is no sport where people do the most specific thing you can do" WRONG11!!1 Bulgarians did the most specific thing you can do in a barbell sport and the result was the best weightlifters ever and holding the most world records in history of the sport. And don't come with the "drugs" excuse, everyone was on drugs.
Not even kind of. The Bulgarians did that for their elite athletes who were ready for the big show. In no universe would they have thrown their new or intermediate lifters into this. Broad to narrow is not an optional feature of sport
Does anyone have any actual usable advice/guidance to help someone get comfortable rounding a bit? I deadlift in the mid400s double overhand no straps. I am interested in deviating from my sort of dogmatic purist inefficient mentality, but every time I try to round it legitimately feels less safe and less healthy. Is there a progression to this? Is there a way to specifically work on this skill other than just trying to deadlift with some rounding? I don't hyperextend, but I definitely have 0 rounding. Thanks in advance!
Yes, focus on upper back round (ribs and chin down, lats packed down hard, shoulders hanging) and low back neutral. Look at Konstantinovs as the gold standard. Jefferson curls and cat/cow are great to conceptualize how to separate spine movement. To temper yourself to that position, progress rounded accessory movements like Jeffersons, round back good mornings or rounded stiff leg deads. Lots of tempo and control. And hit the shit out of your abs; heavy braced movements like planks, 1 arm deads/farmers, twists, etc.
Bromley is the absolute master of talking nonstop for a whole 20 mins and at the same time, not hardly saying anything at all. Seriously. I finish this vid and I don't know a single thing to take from it to incorporate into my deadlift
His information always in the thumb nail seems to be something really valuable in all honesty you hit the nail on the head. It’s not a personal knock to him but the way he presents information is not really palatable or useful.
LOL You need to turn in your drivers license immediately.
pin of shame
I think it’s the absolute opposite. Everything he said herein is incredibly important. How many guys are paralysed on the deadlift because of all the form nazis spouting their horseshit about keeping your back laser straight or you’re going to end up like Stephen Hawkings? How many people ignore higher rep work on the deadlift? How many retards let their grip limit their deadlift during rep work?
@ivonluiz5935 except there's no shame as my opinion has not changed and there's at least one other dude above who agrees with me.
You however would feel shame though because you fear things like having your comment "pinned", lol.
Best advice I ever got: yell LIGHT WEIGHT before I deadlift 800 for reps.
Works better if you say "ain't nothing but a peanut" after
Yeeaaaah buddy! 💪🏾
TIME TO BLEED !!!!!!!!!!
I've never missed 800 with this advice
Finally hit 505lb by no longer listening to the perfect form police, couldn't agree more with you that letting some rounding is alright.
Glassbacks when they realise you have spinal erectors for a reason 😂
@@BearsStrengthAndPower um yeah, to stop your back rounding? I think a bit of rounding on deadlifts is fine but erectors exist to prevent your spinal discs and other connective tissue taking the strain, which is exactly what happens if you round excessively.
Yes so some slight rounding is fine@@bruuhhhh
@@wearetheremnants1615 yes but the guy said that we have spinal erectors for a reason implying that their existence proves that lifting with a rounded back is fine, which it doesn't.
@@bruuhhhhYour discs are actually able to adapt to load. Bending your spine slightly is fine if you train your spine to be strong in that position. See jefferson curls or zercher deadlifts.
"DoN't UsE sTrApS" while sumo pulling 11 plates with toes outside the main entrance and the fire exit on a wobbly steel cable of a bar giving you approximately 8 planck lengths of ROM.
Sadly sumo is legal in comp while straps aren’t
sumo is a powerlifting quarter squat lmao. Damn, I should train it for comp.
@@thomasreynolds1530Like, it's within the rules, so I give it a technical pass on a personal level. But it really is just a quarter squat with a more flashy setup. I immediately liar respect for a powerlifter if I know they only pull sumo.
I get that the name of the game is pulling max weight, and only pulling for a quarter of the distance definitely helps. I also get that there's a whole generation of newer powerlifters who just really are are quite happy being the strongest 165lb lifter they can be. But they should all really stand all the way the fuck up, grab a couple extra cheeseburgers a few times a week, and find out what being strong is actually like. Do a full god damned pull, and learn to own that weight.
I also love how sumo guys say "it's still off the floor tho" when their hip and knee angles are the same as the lockout of a silver dollar deadlift 😂@@thomasreynolds1530
This attempt at an insult was entirely too verbose and lacked good enough grammar to be effective. Not a sumo puller, but I genuinely don't see how straps and sumo are correlated or even remotely similar enough for a comparison. I've also mostly seen gymbros knock on straps because anyone with an ounce of experience or who spent a few hours researching the internet would know that straps are a useful tool for barbell training and that deadlifts, rows, and other lifts that straps would be beneficial aren't great for training grip.
till this day, the wildest cue to me while Deadlifting is...
"retract shoulder blades"
I was accused of trolling (kinda true, tbh) and being "light weight" because I pushed back on a comment in a Facebook group that said scapulas should be retracted on deadlifts.
It helps activate lats for some people. I know that letting the shoulder blades forward reduces the range of motion, but I cannot really lock in my lats like that
Why do you say that? Because I use that to fix general trainees posture. For the average joe, who has no intention of competing, I think that cue is great as a posture fixer.
@@AdventurousGainz I guess it won't be a problem as long as they never plan to lift heavy 🤷♂️
@@AdventurousGainzbecause there is absolutely no fucking way that you scapula retraction will ever keep up with your hips hams and core when it comes to what you can lift. Your deadlift will be forever limited by this. you might be able to argue that scapula retracted deadlifts have a place for posture or training rhomboid function but these are a seperate exercise if anything.
Your scapula should not be retracted on a deadlift given that this severely limits lifting capacity and doesn't improve the quality a the deadlift is supposed train. When lifting heavy objects in real life you would never do this
one of the best pieces of advice I received was from travis ortameyer who advised me to do touch and goes for reps so that I could find my groove and build capacity. this helped my form immensely because you can't keep going with that type of pull if your form isn't working for you. many times when I'm struggling with deads, I'll go back to doing touch and go pulls to retool the groove.
By about how much percentage do you cut the working load down by when you're just doing touch n go?? Sounds like something i might benefit from as well
Interesting. I don't find touch and go useful for that as it just pulls me out of position, but breathing at the top and keeping my brace for the eccentric and the next rep I find very helpful for finding my positioning
I totally agree. I got the same idea from Benni Magnusson years ago. Touch and go deadlifts require me to have perfect form on every part of the lift, and when I was doing them regularly my deadlift was climbing week after week.
These were true ‘touch (gently tapping the ground) and go’ reps
@@EnigmaticAnamoly I don't think I've ever done any more than 315lbs for my touch and go deads. I started using them as warm ups for deficits.
Sorry, I didn't really answer your question. I never went over 65% of my max.
Got a herniated disc from pulling raw sumo and blasting doublelegs. Couldn't walk or sit for longer than a few minutes. Fixed my core strength/stability doing (side)planks, single arm farmer walks and suitcase deadlifts which fixed my back and am back at it. Love 'em.
Amen. To this day, I always do something to take my lower back out of compression in between sets (even though it doesn't really bother me much anymore).
blasting doublelegs as in double leg takedowns?
@@koenigcochran Same, I do simple decompression stuff post workout. A hang a day keeps the tingles away. Glad you're good now brother.👍🏼
Absolutely agree with the first point, I had the same issue, I was so afraid of back rounding that i always trained in extension, imo its even worst for the back since you can’t properly engage the glutes in that position.
Also, im doing my first deadlift program based on the principles of Superior Deadlift and Base Strength so I wanted to thank you for the knowledge you provide
Had guy in my gym that could barely deadlift 100kg for a single tell me my form was bad because I have a slight round in my upper back. My 1RM is twice his.
Lolllllll love when that happens
He may be right, he may be FOS. Time will tell. I have blown discs all through my spine. If what you do continues to work for you, good on you. If it doesn't work for you, you'll inevitably find out the hard way.
no offense, but with a 200kg RM you should not be thinking you are beyond correction either.
@@98danielray there's a difference between taking advice from someone who has the knowledge and experience to provide sound advice and a pencil neck who thinks he's qualified to give advice because he's watched a Jeff Nippard video.
Yup. I'm antisocial enough that no one talks to me but I see literal DYELs dishing out advice to other people with confidence.
I've been butt hurt about deadlifts for a while now
I see you, brother.
Doing them right then
Wait are you saying I'm not supposed to start every deadlift set with a prayer?
Literally just as I heard him say that part. Coincidences.
You should start everything with a prayer bro.
@@MeTooManincredibly based
You’re joking, but I trained at a gym for a while where there was a guy who did this. Literally down on his knees in front of the bar.
Never saw him pull that top set successfully.
Make sure you’ve done the work to get yourself ready before you go asking for help.
@@KireGoTI1000%
Random ass people still literally be commenting on my videos like "ditch the straps bro" 😂
I had a fit friend who could never get over 315 because he refused to use straps and he only trained his grip indirectly. Sometimes you just gotta goosfraba
This video was fantastic beginning to end but the highlight was when you said "I learned how to brace properly so my spine wasn't like a diving board at fat camp". My coffee came out my nose 😂😂
I'm all seriously though, I recently stopped being so rigid with packing the lats and preventing any upper rounding and my deadlifts started feeling way better and less painful. I still brace hard and feel super stable. This video reinforces the fact that it was probably a good call for me 👌
The first 20 seconds is exactly how I feel about dirty stinking deadlifts.
thanks again, Dad
My deadlift knowledge is all on u, 100kg max for now but thats a lot for me who started at 60kg like feb this year. Thank you bro
So I participated on the Garage Gym Competition for the first time ever about a month ago. I've trained at home almost exclusively, and asked to have my lifts reviewed by a coach. I was told that my DL had too much of a rounded back much like you were talking about here in this video. I'm trying to figure out if it's a true issue or if that's my natural positioning because it doesn't feel like I'm straining my lower back even when I push for a 1RM.
"getting destroyed like a diving board at fat camp " 😂
#3 is chefs kiss
A grip strength video would be good.
The only way ive been able to strengthen my grip for deadlifts is by doing deadlifts or heavy barbell holds in a power rack. It would be nice to learn a few others ways that dont require loads a shit ton of plates on the barbell lol.
try croc rows, without straps. also pullups til failure.
I'm fairly new ro lifting, only about 18 months. I have a large gut, and a long torso. I'm struggling with finding a comfortable stance for conventional deads, any tips?
I have a similar physique. I recommend focusing on RDLs and improving your hip hinge. As you progress over time, you'll find you can get your RDL closer and closer to the floor, then just add in the bent knee to kiss the floor with the weights
I feel better watching your deadlifts. I've got the long torso, short arm curse and have similar positioning as your lifts in this video. I've been told and berated for "squatting" the deadlift and I'm like, my brother in Christ, would you prefer I bend over and do a stiffleg? Like, I don't have a lot of options unless I want to deadlift horizontally.
Similar body mechanics here, and I basically do a glorified SLDL. Stay strong long torso fam
Hello, can you make a video explaining how to hit a single before doing your volume work ?
Progressively add weight until you reach a single rep that is difficult, but not max effort. Then multiple that number by .65-.75 and do sets of 8-12.
@@duckslayer11000 thanks
@@CODE0M3GA make sure your core stays tight.
7:40 man. I'm a new lifter and feeling pressure to not use straps at a gym without straps. Started using straps 2 months ago and my progress has been much better now my sweaty hands aren't the limiting factor
Ive been starting to hate deadlifting recently, since ive been filling out my panda shaped frame (25 inch torso yet 15 inch femurs) my deadlift has just hits wall after wall, my bench and squat continue to go up smoothly but my deadlift gets beaten over the head and put into a choma for 2 months every time i hit a pr
Just had a minor sprain yesterday doing DLs. Video couldn't drop at a better time 😂
I remember being advised early on "don't use straps, your grip won't grow": all that got me was a pair of tennis elbows after several months that hindered my progress for the rest of the year.
🙄
In a deadlift you should tense your core and keep your lower back straight. If your upper back curves a little bit that’s ok.
Bromley, you give some of the best advice here in these RUclips streets
So far im feeling fine with dls
On staps I think you shouldn't use them unless absolutely necessary. No reason to do extra grip strength training, just don't use straps. If you start training that way it won't be a problem as your grip strength will grow along with the other muscles.
Arching gave me always problems-neutral feels round to me after all the arching but gave me PRS and took away the pain…
the problem is when you start copying others people technique unstead of finding the right technique for you, i can see why you need to round your upperback having short legs long torso, im built the opposite way long legs short torso so i try to brace with a neutral pelvis and also im always trying to have my upper back extended especially on the squat if i round my upper back it lead to all kinds of technical problems so contrary to what powerlifters recomend for bracing with ribs down i tend to do better with a neutral pelvis, so the only thing that i do before my set up is i extend my upperback and exhale so my pelvis stay neutral and the i brace.
I'm on week 3 of 70's Powerlifter and its going great
I just took Athlean X's advice for the deadlift and ordered some "special" plates, absolutely changed everything.
Great advice Bromley, thanks for saving us from making the same mistakes. What is the reason for the wide grip at 12:47 - 13:22 ?
Similar to a deficit maybe if you don't have a platform to stand on.
Snatch grip hits the lats quite hard, and is likely to provide a deficit too
That might explain some bs I was having. Will try out this week
Check out low pressure fitness and postural restoration. My hole body got fucked up from all these bodybuilding and power lifting lifting techniques. Those 2 helped me really understand posture and movement
Definitely listened too much to the technique fascists starting out. A pr lift _will_ be ugly in some way, just that some versions of ugly are acceptable.
I’m 6’2. I’ve got an above average arm span, but a bellow average torso height and ridiculously ridiculously long femurs. You’d hope then I’d maybe be blessed with thick bones, big hands and feet, big strong joints and connective tissue. Wrong again. Strength and athletics ain’t fair man.
Im only 5'10" but have short arms, long femurs and thin wrists/ankles. So I kind of know what you mean. Love DLs but they always feel super risky at high weights because it's such a long ROM and it feels near impossible to guarantee a straight bar path. I've probably tweaker my back as many times as Bromley in the last 17 years of doing them. Sumo tends to feel a little more comfortable and trap bar DLs seem to feel the best, though I know the haters gonna knock those. But at the end of the day we have to work with the leverages we've been given.
I'd be VERY interested in a video about the valsalva maneuver being terrible advice. That's the only way I ever learned to brace, but overall I've still had numerous back injuries.
It’s on his channel already. Search Bromley 90/90 bracing.
@@blackrhino44 👍thanks
I’m not against people using straps that’s their prerogative if it helps them advance all power to em. I just don’t need them and it changes everything too much for me-rare occasions definitely for heavy rows,snatch grip and power shrugs. However if you wanna tear less skin up people should practice gripping the bar in their fingers instead of high up in the palm. Also reduces your range of motion. That said my favorite grip work is fat grip db carries supersetted with fat bar dead hangs. Some hex db holds and plate pinching as well
Another awesome video! Thank you so much!
When I deadlifted with "good form" I move less weight and because my hips are tilted to one side I ended up pushing with one leg way more that the other and trained it and it is better but still bugs me to this day and it happened about 2 months ago but my deadlift is still doing good though.
I'm so glad someone said what I've been saying for a while: if you volume deadlift, YOUR SKIN WILL NOT LAST.
That depends on so many factors. If you're deadlifting only ( like me) for instance, volume isn't just ok, but necessary.
Wear long socks.
@@philosophysique5419 I think he means the skin on your hands
I'm struggling for forearm pain despite using straps on all my heavy and high volume pulls. Even 10~15kg bicep curls are pinging them...
Sounds like you need to take some time off to let your forearms heal
take a week off or so, then get back into lifting & start doing a bunch of forearm work (wrist curls and extensions)
@lashedandscorned I will do that, thank you. Hard to be objective on oneself
5by5 at 70% then next week reduce by 20% for another 5by5. Then increase that 70% 5by5 10 lbs, has been working great for me.
what's up with Valsalva?
You are DEAD. on😂.. Great content. I've always found my abs and quads needed more work. And D lift went easier and felt safer.
deadlifts and squats are my favorite.
Nah nah I don't understand either has myself a strongman also that you must use without straps?
I mean... exactly we have ''grip'' workout like we have shoulders workout or a leg workout.
That means saying: The grip must never be a ''limited'' factor TO the lift, simple.
So I agree with Alexander Bromley 100%.
585 for easy reps. you're a wild man Bromley!
Just be careful with straps, i pulled univen 315 for 8 reps and 4 sets in ma third set i pulled univen cause strap placement and tore a little my teres mayor
Nah you know what having reoccurring lower back pain and stabilizer muscle pumps are definitely normal at 15
I can’t find my right position for the life of me I’m 6’3 short torso and long legs and not the longest arms just can’t get it down
I gave up on deadlifts... my right psoas told me to stop
Try trap bar deadlift
Rippetoe doesn’t approve. Do your fahves.
Heyp drahve!
body adapts bro.
Don't 99% of lifters just brace by doing the valsava and trying to break the belt? Most guys don't want to read a whole book and spend hours learning to brace. Just take a deep breath and make a ton of pressure and it pretty much works for a lot of people. I think ALL westside guys did that. Is it really terrible advice or is it just not optimal.
Why would I want to emulate 99% of lifters? There's generic ass recommendations that are probably fine for the crowd (definitionally non competitive) then there's specific advice that's meant to offer a benefit to specialists or prevent a common issue. Westside did do that silliness, and a generation of regular lifters tried applying it to regular lifting. Since then, we've been treated to Dave Tates "watch me unfuck my horrible hip/back dysfunction" series and we currently have Panora on IG talking about how those strategies don't apply.
Good way to find out whether you're prone to hernias and strokes.
i'm not a westside fanboy, just seems like people really overcomplicate bracing. Could be expained in about 20 seconds. i think you did a good video on it about 5 years ago.
uiiii so i never start with that
If not the valsava manuver than what? Seriously asking, not to be a smart ass. I am currently doing your BullMastiff program and loving it.
Search RUclips for Bromley 90/90 bracing.
8:00 - IMO, people do too much deadlift volume and deadlifts should be trained for the neurological adaptation while squats and GPP should drive the development of underlying fitness to continue driving deadlift strength up. If you find that your hands are being torn up so consistently that you need straps specifically because of this reason then you're likely doing too much direct volume.
Absolutely spot on.
How you gonna only train for the neurological adaptation, that’s what he’s saying, it burns you out. If you want to only train the deadlift for neurological adaption, you’re gonna need to do lots of variations, in which case, you’re not deadlifting. Doing reps in the deadlift isn’t designed to develop fitness, it’s designed to build a rounded program and the variety to provide continued stimulation. As you desensitise to one rep range, you move to another. IMO.
@@danredmond5589 My point is that you only need to do enough specific work to get the neurological adaptations, which is far less than what is needed for overall fitness development. The baseline fitness required to get stronger should be built elsewhere after the minimum amount of specific work is achieved.
@@archmaesterofpullups I don’t understand what you mean by ‘neurological adaptation’ in the context of various rep work? Where in the set is the neurological adaptation obtained in a set of 8? Or 12? If your aim is to build neurological adaptation, you would primarily hit the 1-3 rep range, but you can’t continue to do that indefinitely. You can, but it has to be a Westside approach, continually changing the variation or you will burn out, regress, or injure.
For the algorithm!
The risk is simply not worth it, especially when you rely on your back for work.
More than a decade of countless videos, advice and constant tweaks, I'm starting to think the deadlift advice that is ruining me is that I should be deadlifting. Might have to take up Roman-Greco wrestling to train my back at this rate.
I feel that pain. If they're hurting more than helping, ditch em for a while. But I would not advise ditching posterior training altogether. Just give yourself permission to switch modes.... spend a few months becoming a master with tempo RDLs and I bet my mortgage you'll be stronger and feel better.
im so fucking weak bodyweight 75kg max bench 85 max deadlift 130 max squat 110
fix me im so mad at myself for being this bad
So true about the form nazis and the reps. Really good video.
I can't increase my PR, that's my problem
You should try working on your imperfections and do different variations of deadlifts
real.
We got to put an end to all this optimal science bro bullshit and get back to the basics of going hard or going home.
Bromley v rippetoe death match
no real strong puller does lift with a straight back
no one...
and yeah... never seen anyone who got a big chest from deadlifting
15 reps is cardio.
Problem is you have zero lat engagement without proper form. No lats = no core. Without neutral spine you simply can't deadlift. You can pick something up, but it's not a proper lift. Zero quad with your lockout. With proper form you'd struggle to do 225 for 10. Mobility IS strength.
seriously, bro, I could fix your form in 20 minutes
Your wife has better deadlift form than me
Hit 515lbs with cute girl watching and haven't been able to get past 450 since what's going on LoL
You got more hyped when she was watching. Try a whiff of smelling salts before your next heavy pull and see what happens.
😂 this dude still thinks girls care.
Imagine giving deadlift advice when every single rep you do is hitched. Same with your wife.
>muh strongman specificity amirite?
Spoken like a true USAPL tween wearing a singlet in Planet Fitness
It's funny how you call Billy Mimnaugh a "multiply lifter" with an eye roll and hint of sarcasm immediately after using footage of yourself deadlifting in a Metal Squatter... 🙄
How is that funny? M point wasnt that equipment is bad, my point was that someone who wears a suit that augments their squat by 40% is retarded for talking shit about straps.
And that was Billy Mimnaugh. Retarded.
Nice advice, lol horrible medical analogy
Its super hard to actually give you the attention you want when im googling what your even talking to me about sorry.
You don’t even look like you lift weights bro. But you’re very strong. You’re definitely walking proof that you can be very strong and be very small at the same time. 🤷♂️
Deadlift are not worth it. What's the point
🤣🤣🤣🤡
I'm 77 years old, and occasionally I'll do 3 sets of deadlifts...instead of record breaking, I just warm up with 135, 185 then on the third set, I do about 10 to 12 reps of 225. Sometimes, I'll do 250 for 5 or so. I like 12 reps at 225 because I can feel a really good upper back/traps pump later on. I weigh 164 lbs at 5'11", long legs, short torso, long arms. I did do 446 lb at 58 yrs of age weighing 212 lbs at 12 percent bodyfat (hydrostatic measuring). Nothing special, just enjoy the weight training lifestyle (my wife at 79 yrs gets comments from doctors and others on her muscularity). I am impressed by her genetics: the other day I felt her upper arms and shoulders and felt some serious friggin' muscle...some high school slim males would be jealous. She'll be 80 in October. 25 years ago she kicked my ass in a 25 to 30 yard sprint. I was only half way and she crossed the line. Just smoked my presumptuous, ego ass....I thought I'd outsprint her. I talked her into joining me at Gold's Gym in Renton, Wa. where I taught her body building, using a circuit training program. It got fantastic results, so much so, at 55 years of age she got recruiting comments to compete in bodybuilding contests. I wised up and 6 years later married her. One of the smartest things I have managed to do in life.
That sounds awesome dude! I hope you and your wife live long healthy lives!
Damn near shat myself squatting today
You clearly didn't train hard enough god damn it. Do it next time.
Use squat plug next time. Or see a doctor - this should not happen.
"shit harder than last time"
-coach greg
a pre workout ritual of visiting the toilet before you go to the gym is probably something you should consider.
I train in nappies for this reason.
REALLY want to see the Bromley bracing video.
He’s already made them. You just need to search it up on his channel
Bromley 90 90 bracing or sth is the name
@@TheJipino thanks brother men
I love deadlifts for the same reason that some science-based dudes (not naming names) disparage it: fatigue. Nothing feels better to me than cranking out a PR set of deadlifts. The French call it the "little death". Guarantees I'm gonna sleep like a baby that night. 🙃
Same. Ended up doing them so much I would wake up with shaking hands and getting burnout symptoms from frying my cns consistently.
I love deadlifts because I'm not afraid of the bar crushing me like with the squat or bench press.
If you’re not already doing so, try to wait a good 7-10 days between a heavy (PR) session and your next DL day…..your cns and low back ( especially) will thank you long term 🤙🏼
“Frying your cns” isn’t a thing. You’ll need to make up some other excuse why you can’t handle the king of lifts.
@@grimtrigg3rit clearly is the misuse of a term and it mainly comes from the strength community, but general fatigue (or whatever it refers to) does not stop being a thing
Light dead lifts, let me repeat this LIGHT deadlifts double overhand for high reps are one the best grip developers you can do period and you don’t need to buy any gadgets. I’ve told many lifters this time and time again. Do you think any of them listen, nope cause I’m a nobody. Well it’s your loss, zero chits given. You are fighting the “roll” torque of the bar when doing these and in fact nailing your grip hard as FRICK. When I competed in strongman I was a 180 # string bean beating all the big boys in farmers holds because of the high rep LIGHT double overhand. The hardest part for me was lifting the load off the ground, in which I crossed the fingers, dug deep, tore my back but got it and still won 1st on the hold!
I found high rep dumbbell rows helped my grip (and my lockout for some reason). What % of 1rm would you use for your deadlifts?
Why not hang? Zero fatigue to go hard on deadlifts, spinal decompression to go hard on deadlifts, shoulder mobility to go hard on bench and OHP, literally just wins
Light deadlifts grow your ass like crazy. I don't want a bigger ass.
@@scwotz Yes, dumbbell high rep anything is excellent for grip strength! I would go as light as 150 for lots and lots of reps, like 50+ and up to mid 200s for 30+. I would always switch things up. I also used a 1" standard bar at times to get more out of my grip, and it worked!
Alan Thrall actually said something similar to this in one of his videos-it seems you and he have similar ideas
Worst advice I ever got was to "break the bar". I spent months fixing my relaxed shoulders and non arched back when I could have just gotten stronger this whole time. Took me a while to get back into my preferred lifting position.
Wait a minute why wasn't I subbed already? Seriously though i feel like i got unsubbed.
Message heard: Max every set, set new warmup PRs.
I just did box squats for the first time yesterday and hit my 1rm for 4 reps lmao never felt more like Dave Tate and I loved it
Bromley, your information is the highest quality most useful training advice on the internet. much appreciation!
Deadlift is my favourite lift but as short arm guy i have problems. Any deadlift feels like deficit. If you go heavy with little bad form, this is the end.
I bet you're great at pressing though.
@@Dmoriarty1993 Yes but left rotator cuff dislike this.
You and half the world bud. Just get stronger
The completely straight back deadlift advice fucked me over for years, realising that you can safely build strength in a slightly rounded position allowed me to FINALLY pull a 2.5x bodyweight deadlift after about 8 years of lifting.
Hello friends. I’m a nobody with a piece of paper with my name on it so here I go. The clinical perspective is to not do the deadlift unless you have professional guidance but who’s a professional these days anyways. There’s many non specifics reasons as to why this is. The non clinical reasons to do the deadlift are to increase the posterior kinetic chain’s strength. What does that mean? It’s a good exercise for the back of your body. Cause and effect of it though is that it’s not worth the risk and reward. I would say it’s worth it to split the exercise up into its subsequent pieces - hamstring lower back calves and lats. There is a deeper conversation to have here but yea.
Haters will say this video isn't stupid
That's a gorgeous blue heeler!
How much that woman lifting?
Can’t we just lift the weights?
13:53 "There is no sport where people do the most specific thing you can do" WRONG11!!1 Bulgarians did the most specific thing you can do in a barbell sport and the result was the best weightlifters ever and holding the most world records in history of the sport. And don't come with the "drugs" excuse, everyone was on drugs.
Not even kind of. The Bulgarians did that for their elite athletes who were ready for the big show. In no universe would they have thrown their new or intermediate lifters into this. Broad to narrow is not an optional feature of sport
Does anyone have any actual usable advice/guidance to help someone get comfortable rounding a bit? I deadlift in the mid400s double overhand no straps. I am interested in deviating from my sort of dogmatic purist inefficient mentality, but every time I try to round it legitimately feels less safe and less healthy. Is there a progression to this? Is there a way to specifically work on this skill other than just trying to deadlift with some rounding? I don't hyperextend, but I definitely have 0 rounding. Thanks in advance!
Yes, focus on upper back round (ribs and chin down, lats packed down hard, shoulders hanging) and low back neutral. Look at Konstantinovs as the gold standard. Jefferson curls and cat/cow are great to conceptualize how to separate spine movement. To temper yourself to that position, progress rounded accessory movements like Jeffersons, round back good mornings or rounded stiff leg deads. Lots of tempo and control. And hit the shit out of your abs; heavy braced movements like planks, 1 arm deads/farmers, twists, etc.