This is THE most informative comprehensive vid I’ve ever seen on this fabulous exercise. I’m convinced that it was performing this exercise strictly, using light weights with a hex bar is what sorted out my lower back pain that I’d had for many years. Thanks for a great vid 👍🏽
Also just wanted to say that I think it is really cool and kind of amazing that you were able to superimpose the muscular skeletal diagram,(if that’s the right word), over your actual body while doing the movement. I have no idea how you were able to do that, but it’s awesome and instructive ❤
Great video as always. But I must discourage craning the neck like that! Keeping neck in line with spine helps maintain an unbending torso, reducing chance of injury. I would also recommend newbies don’t use belt until at least 120kg, so they can build up some core stability. Also, unless you heave specialist shoes, I would recommend removing them. Soft soles undoubtedly compromise stability.
Sumo may be your solution. With a lifetime of back problems, I experimented with lightweight sumo DL. Super results. A reduction in lumbar problems, a return to useful , athletic strength, and bedroom push as a bonus.
Ex-competitive weight/powerlifter. I only do deadlifts these days. I probably would do squats but I don't have the equipment now and I prefer training at home in the garage (local gym is geared more towards machines and treadmills and costs too much). The safety aspect of being able to just drop the weight on failure is one key aspect. I also don't feel the need to do extra exercises for the traps when deadlifting. It's been a core lift for me for many years and has paid dividends in terms of retaining core strength and stability.
Help me, I’m a year late I know, I’m 16 and weigh 100 pounds, today I did 4x5 deadlift with 165 ibs. I was effortlessly lifting the weight but with poor technique, with each rep I can feel my spine withering away, I can say I was arching as best as I could, but when I’d pick up the bar my spine would involuntarily slouch, I felt like I was using my back more than my legs, what do I do?
@@nicholastiscareno4323 Well it is a back exercise! You say you feel the spine withering away and it slouches, but you listed it 'effortlessly'? Maybe lifting 1.65 times your own bodyweight right now isn't a good idea. Lower the weight and concentrate on form. Add weight every week, assuming you're doing this once a week (about 5lbs). Keeping good form and over perhaps 2-3 months you'll be back at 165lbs with good form and a stronger back.
@@nicholastiscareno4323You should not deadlift unless you know how to engage the hips just before lifting the weight off the ground. You must take care not to use your lower back any time during the exercise. If you do you haven't mastered the technique, you're not achieving anything worthwhile, just risking messing your lower back and live in chronic pain later. You should also know that you need to firmly press your feet to the ground to help your hip flexors and glute at the start of the exercise.
@@nicholastiscareno4323r u still at it? If so hows it going? So a few thoughts. First if ur just starting then ur lifting way to much. U weigh 100lbs and ur trying to lift 1.65x ur bw. U need to start much lighter. The second ur form starts to break then STOP. Dont ever ego lift. Next u need to eat alot more. Im 5’4” and weigh about 150 when im lean and im assuming ur taller than me. Last watch 100 videos. Jeff nipard, mike isratel, professional weak guy. All good. Progress report plz
Very informative video. The one issue I have is the head position shown in the demos. At the bottom of the DL's the head should be down to keep it aligned with the spine.
This video really helps. I love deadlifts. I hit them in the gym today, and I'm so sore but feel like it was time well spent in the gym. Great video. Thank you.
This has been the best in depth look at the deadlift. I have degenrative disk in my low back, but thankfully, the SDL exercise has helped. I have to focus more on exercises focused on the bum and lower body area, hip thrusts, etc. Great video
Herniated disc in my lower back...I took about ten years off lifting, came back to it a few years ago and focused on building my posterior...its been good, I've felt less and less back pain, I am now able to squat and deadlift again..life has improved. My doctor probably thinks I am crazy but if you lift properly, good things will unfold.
hi sorry for the late reply, so im currently waiting on the va to schedule me physical therapy, which is a nightmare waiting for the va. anyways, just self research is your best friend, kind of trial and error, but as of right now, what REALLY has worked and i swear to this day HAS improved tremendously, is using BENT knee deadlift. focusing light weight and more reps, i try to hit just 10. also, not just that, i use a resistance band, the LIGHTEST, i wrap it around the pole of the squat rack and perfrom a low back stretch with it, think like pointing ur butt out. it will look awkward, but it REALLY helps to stretch my lower back, and it absolutely helps and i love it. hope this helps. God bless @@genxer74
on my leg/posterior day I do barbell back squats, romanian deadlifts, weighted walking lunges, and some calf work. I normally do about 8-12 sets of squat so thats the bulk, then I follow that with RDL. I have a back-focused day where I do pull-ups, cable rows, rows on the hammer machine, lat pull-downs, straight arm pull downs, then i'll run a fast mile. On my anterior day I will do bench press, dumbell incline, some lateral raises, maybe some abs if I have time, then run.@@ScorpionBear_AG
Using a barbell does not shift the CoG. The barbell/CoG remains over the midfoot and scrapes up the shins and thighs. Moving the CoG over the toes would put you off balance, stress the lower back and significantly limit the amount of weight you can pull.
I really like that you pretty much described that this workout acts like every single muscle. I’m excited to give it a try, thank you for explaining it to everyone who has/is going to watch it.
Best deadlift video ever!❤ I also noticed your conventional stance is wider than all of the other influencers making deadlift videos. I also use this wider stance and find a much better balance of quads, glutes and hammies as well as being able to add more weight in the wide stance. Most other folks are using a narrow stance which I used for years, but as soon as I widened my stance my lifts improved immensely. Surprised this point isn’t spoken about more.
he looks extremely awkward and unathletic in his movement pattern. There's a reason the only people who pull with wide stances are either very fat or just extremely massive people like 6'8 400lb strongmen. Optimal stance width for conv deads is going to be your strongest vertical jumping stance, and your leverages will determine how far out you need to point your toes.
I watch a lot of fitness channels and have been a GF instructor for over 20 years. The level of instruction and clarity in your content is nothing short of incredible. Your teaching skills and video quality are next level. I feel like I’m in a college course. I need to put on repeat and test myself!!! Love your channel and🏋️♂️🏋️♂️🏋️♂️🏋️♂️ everything about you🏋️♂️🏋️♂️🏋️♂️🏋️♂️ Lisa
Wow, that's an amazing compliment, mahalo Lisa! 🙏 PS I'm always looking for more health & fitness professionals to join my affiliate program - shoot me an email at support@dr-gains.com for details if interested! (I give affiliates their choice of one of my online programs for free 😉)
Very detailed, superinformative information. Your presentation is very easy to follow and comprehend. I came to this site to clarify how the hex deadlift was an opposing exercise to the leg press. You made it easy to understand why.
Pretty sure you shouldn't have your head back the whole time. The neck should be neutral and face forward (facing down at bottom of movement). EDIT: I might be wrong on this one
He's suggesting that because keeping the head back is one of the best cues to give people to keep their lumbar correctly curved, which is the most important thing. I always look forward. There isn't much load on the neck so it's more important to get people to have a properly curved lumbar. Basically you are technically right, but practically wrong.
Deadlifts are easily the safest of the big 3 powerlifting movements. Unless you're pulling ~500+ lbs, there is really only minimal injury risk to the exercise, just drop the weight if it's too heavy. Almost all injuries deadlifting are a consequence of egolifting.
Did deads in 2019 and got a back injury. Healed and started up again a year ago and I'm back and stronger than before. No straps. No belt. No pre. No back pajn. 325lb for six reps and 365lb for one rep. Just gotta train right and address wraknesses. Next week I'll attempt 385lb 💪😤
The best explanation of mechanics i have seen by a long ways! That said the things that make it a great overall exercise also make it so physically taxing i find it hard to incorporate with other exercises. At the moment the deadlift is on the front burner for me because a dodgy knee makes barbell back squats off limits for the time being. Subscribed :)
I little too much work haha. Don't know if I'll continue doing videos this detailed - always takes so much longer than I anticipate. But glad to hear it's appreciated!
“And if performed correctly, yields a great number of benefits” *if performed correctly*… Most people: and then I started ego lifting. Hex/trap bar is such an underrated equipment. People new to or scared of deadlifts NEED to use it.
RDLs are fantastic. Easy to learn, relatively low fatigue cost, helps learning the hinge in general, and builds lots of athletic performance potential.
Great breakdown as usual but I would def say if we r talking about conventional DL which you are referring to classic... The bar should split your shins into the halfs to allow a proper force distribution. Yours will put majority pressure on the lower back during the first portion of the lift
Perhaps it's the angle that makes it seem that way.. but with the classic deadlift that's exactly what I do (and coach). If you're referring to any of the stiff-leg variation clips.. yes it's intentionally farther forward. Either way if you have proper form (which I don't go into any detail on in this video), you can redirect that force from the cartilage and vertebrae of the lower back to the muscles surrounding and supporting it - as long as you're not using weight too heavy for those muscles to handle, which I would never recommend doing anyway. Appreciate the input though!
Excellent tutorial. Thank you for taking the time to share your knowledge! I've just started to incorporate the RDL into my workouts. Been back in the gym for around 6 months after three years away, and I'm starting to feel and see results. I only workout 2 times a week, for about an hour each session. I perform mainly compound lifts, but have stuck mainly to machines. My reasoning here, is fear of back injury. I'm a baby-boomer, and have had quite a few back injuries from my twenties, along with others that were work related. However, now that I have a reasonable base, I wanted to progress. I like the suggestion of using a back support, as this looks like it could permit me to go a little heavier, while minimising the risk of injury. Think I'll give it a go.
Great vid. I like that you actually perform the Trap Bar as a Deadlift, leading with the hips. I've seen other fitness influencers and folks in the gym do more of a Trap Bar Hack Squat, Pulling with an upright posture. Killer for the quads but NOT a deadlift!
De nada meu amigo! And I actually already published a comprehensive breakdown of bench press anatomy (and it's primary variations) - check it out here! 👉 ruclips.net/video/7qIheJW4K4M/видео.html
The Trap Bar is actually superior the normal barbell, I don't know why he didn't mention it but I would definitely recommend it over the regular barbell. It saves a lot of people from injuries
@8:00 in my opinion, in a proper barbell deadlift the bar touches the shin and you pull the bar up the shin as you lift. Not exactly the same position as a trap bar but not significantly different either.
A combination of all the above, along with scientific research... but a large part of it is also just my own analysis that you can't learn from any textbook or course 👊
@@patrickneeson4231 Do you have any bones to pick with the information he presented? He seems to me he knows his stuff quite well regardless of what his formal training and post name initials are.
@@patrickneeson4231 Well said. I found I disagreed with his bench press video in that I believe the lats are a primary mover, he thinks they are agonists. I think people can reasonably disagree about some technicalities but overall I feel that I learn some about muscle insertions and contractions and overall basics from his channel. I think it’s a good channel. Not perfect, but certainly helps educate me and most people who would watch this. There is a lot of bad information out there, I don’t think this channel is bad information. I think it’s quite good. But maybe he should reduce the reliance on his med school training and focus on the information.
Hi Dr. Gains - thanks for the excellent videos! My request is for a video on movements/exercises/lifts that especially target the lats and any other muscles that make for a wider back. Thanks.
So this is the greatest explanation I've seen on the deadlift. Looking it up online it's hard to even get a remotely good answer as to what the primary agonists are for this exercise, and you mentioned more than twenty. I got exhausted taking notes, so is there somewhere where he says approximately how many primary agonists are in this exercise?
Mahalo my friend! It’s outlined in a more digestible format on my membership site ( www.dr-gains.com/all-access ), but if you go to 13:38 in the video you can see a high-level list of all primary agonists, secondary agonists, and stabilizers! 👍
i recommend staying away from heavy deadlifting. it was my favorite lift even though i was not a power lifter. as a natural bodybuilder i was able to deadlift 735 lbs for 2 reps with Ed Corney screaming in my ear RIP. after i quit competitive bodybuilding i spent several years just walking for exercise. everything seemed fine. then i joined a gym and after a few months of light lifting and getting toned i decided to try some relatively easy (for me) deadlifts. at 225 lbs i felt unusual pain in my hips so backed off. a couple of weeks later i tried 225 lbs again, noticed the pain in my hips again, but gradually raised the weight to 315 lbs, and then a little higher if i remember. the pain in my hips was intense so i stopped immediately. for the next 2 months i could barely walk without limping. i never touched deadlifts again.
Hi I should have also added I use (what I call) a dip belt. NOT the usual wide belt every guy in the gym has. This belt has a back pad and a detachable chain. You run the chain thru a kettle bell (or 2) and all the squat weight is on the hips, zero on the spine and everything above. Love it. Also for weighted pullups, regular dips on a dip chair, etc.
Thanks to Dr Gains and surely this video is surely important for any one who wants to work out safe and Iam gald that I do that goodness me those who do deadlifts every day knows the benefits of it .
This is just a class vid this,I feel personally that when I do a light weight high rep deadlift sesh it's like a full body workout,this breaks it right down,just brilliant this,subscribed ma man
Damn dude you are the KING of anatomical knowledge coupled with lifting - impressive!! So (straight answer), as a general statement, which version is best to help develop the glutes / hamstrings? I’m thinking stiff-legged?? Thx - good stuff!!
Love the detailed breakdown of the DL/RDL with animations & all👌🏼 Very informative whether beginner or more advanced. One thing though when I am performing either variation is that I keep my chin tucked to preserve a neutral spine alignment all the way through. Great regardless. Your channel came across my feed, so I subscribed..look forward to more details from the Doc!
Great video Doc! The only thing I would emphasize is that folks shouldn't rely heavily on belts or straps. We have muscles in our bodies that provide us stability and safety in these movements as long as we strengthen them. I only use them after my grip or low back is too fatigued to do another set.
Facts I see so many ppl using a belt for like 2 plates. Like bruh you just ain’t ready for that weight. Belts are for heavy work like anything past 3 plates
@@mistahozzy … I personally have never used a belt, but isn’t ‘heavy’ all relative though? 3 plates is relatively light for someone lifting 600-lbs, while 2 plate would be consider heavy if 1 plate is 90% of their 1 rep max. In the commercial gym that I go to, the working deadlift weight for girls (and sometimes guys) is less than 2 plates.
Really good informative video… one thing though. You should keep your neck straight instead of looking up when you deadlift. You’ll be amazed at how big of a difference that makes.
That cervicalis hyperextension ouch... And presenting the trap bar deficit deadlift as the normal one. AND not correctly doing the stiff legged one. Many people think that in the stiff leg version, the barbell is on the front of your feet... No, hell no. So he does the deadlift like a squat and the stiff leg deadlift like a good morning... Last but no the least, latissimus is clearly not just a stabilizer, it's the first muscle used at the very beginning of the movement.
strengthen your forearm muscles/grip instead of using grip support. Feels good to have a strong grip i swear. Strengthen it to the point where you can dead hang for at least a minute and a half
Great video. Some personal insight: I have deadlifted sets with 160 kg when my Soleus was half torn and did not feel a thing. After that I incorporated farmers carries into my routine as I believe that deadlifts and squats don't really do much for calves (which probably was a contributing factor in my injury as I did not do much besides powerlifting).
As someone training for powerlifting I don't use straps for 1-2 rep maxes, but need to use straps for high reps like 4-7. My hands get torn up with high reps and straps are a must. Without straps by the 5th rep I'm compensating for the failing grip/pain and focusing on the grip rather than maintaining strict form and that can lead to injury.
That was awesome.. the information you put out really makes me want to work harder... Been working on axel Deadlifts with overhand and mixed grip.. I fell crazy jacked after a workout..now I know why.. thanks a lot.
This is THE most informative comprehensive vid I’ve ever seen on this fabulous exercise. I’m convinced that it was performing this exercise strictly, using light weights with a hex bar is what sorted out my lower back pain that I’d had for many years. Thanks for a great vid 👍🏽
Also just wanted to say that I think it is really cool and kind of amazing that you were able to superimpose the muscular skeletal diagram,(if that’s the right word), over your actual body while doing the movement. I have no idea how you were able to do that, but it’s awesome and instructive ❤
Nope. 0:07 is creepy af.
@@JP-zl9ge huh?
Computers are a thing.
@@clerpington_the_fifth like you have computer and you can easily do it just like that. lol
@@clerpington_the_fifth 😂
Great video as always.
But I must discourage craning the neck like that! Keeping neck in line with spine helps maintain an unbending torso, reducing chance of injury.
I would also recommend newbies don’t use belt until at least 120kg, so they can build up some core stability.
Also, unless you heave specialist shoes, I would recommend removing them. Soft soles undoubtedly compromise stability.
I was hoping someone commented about the neck lol. After I seen that neck position I seen enough
Cringey Head / neck position
Facts.
Alright. what about wrist strap
@@JohnWick-me9lx IMO also make sense at 120kg+ not lower
Sumo may be your solution. With a lifetime of back problems, I experimented with lightweight sumo DL. Super results. A reduction in lumbar problems, a return to useful , athletic strength, and bedroom push as a bonus.
I was gonna ask about “sumo” .., thanks 🙏
I'm blown away by the quality of your presentation. You just got a new subscriber
Same here also!
A comprehensive video on the mechanics behind the deadlift. My go to exercise since October 2021😊
Ex-competitive weight/powerlifter. I only do deadlifts these days. I probably would do squats but I don't have the equipment now and I prefer training at home in the garage (local gym is geared more towards machines and treadmills and costs too much). The safety aspect of being able to just drop the weight on failure is one key aspect. I also don't feel the need to do extra exercises for the traps when deadlifting. It's been a core lift for me for many years and has paid dividends in terms of retaining core strength and stability.
Help me, I’m a year late I know, I’m 16 and weigh 100 pounds, today I did 4x5 deadlift with 165 ibs. I was effortlessly lifting the weight but with poor technique, with each rep I can feel my spine withering away, I can say I was arching as best as I could, but when I’d pick up the bar my spine would involuntarily slouch, I felt like I was using my back more than my legs, what do I do?
@@nicholastiscareno4323 Reduce the weight, first practice proper technique and increase the weight slowly.
@@nicholastiscareno4323 Well it is a back exercise! You say you feel the spine withering away and it slouches, but you listed it 'effortlessly'? Maybe lifting 1.65 times your own bodyweight right now isn't a good idea. Lower the weight and concentrate on form. Add weight every week, assuming you're doing this once a week (about 5lbs). Keeping good form and over perhaps 2-3 months you'll be back at 165lbs with good form and a stronger back.
@@nicholastiscareno4323You should not deadlift unless you know how to engage the hips just before lifting the weight off the ground. You must take care not to use your lower back any time during the exercise. If you do you haven't mastered the technique, you're not achieving anything worthwhile, just risking messing your lower back and live in chronic pain later. You should also know that you need to firmly press your feet to the ground to help your hip flexors and glute at the start of the exercise.
@@nicholastiscareno4323r u still at it? If so hows it going? So a few thoughts. First if ur just starting then ur lifting way to much. U weigh 100lbs and ur trying to lift 1.65x ur bw. U need to start much lighter. The second ur form starts to break then STOP. Dont ever ego lift. Next u need to eat alot more. Im 5’4” and weigh about 150 when im lean and im assuming ur taller than me. Last watch 100 videos. Jeff nipard, mike isratel, professional weak guy. All good. Progress report plz
just a few hours before I go deadlift
Sunflowers?
Yessir me too💪🏾🔥
Sunflowers??
@@JohnSmith-tr9us11:09
@@JohnSmith-tr9us flunsowers
Probably one of the dopest videos I’ve seen regarding proper exercise form and understanding targeted muscle groups. Fitness gold.
2:22 Head/neck position ???????
Best comprehensive video I’ve seen on this. Thank you!
Very informative video. The one issue I have is the head position shown in the demos. At the bottom of the DL's the head should be down to keep it aligned with the spine.
And the foot position on the barbell examples.
This video really helps. I love deadlifts. I hit them in the gym today, and I'm so sore but feel like it was time well spent in the gym. Great video. Thank you.
This has been the best in depth look at the deadlift.
I have degenrative disk in my low back, but thankfully, the SDL exercise has helped.
I have to focus more on exercises focused on the bum and lower body area, hip thrusts, etc.
Great video
please say more. I have low back pain and hip problems I'd like to fix. What exercises do you do, etc?
Herniated disc in my lower back...I took about ten years off lifting, came back to it a few years ago and focused on building my posterior...its been good, I've felt less and less back pain, I am now able to squat and deadlift again..life has improved. My doctor probably thinks I am crazy but if you lift properly, good things will unfold.
hi sorry for the late reply, so im currently waiting on the va to schedule me physical therapy, which is a nightmare waiting for the va.
anyways, just self research is your best friend, kind of trial and error, but as of right now, what REALLY has worked and i swear to this day HAS improved tremendously, is using BENT knee deadlift.
focusing light weight and more reps, i try to hit just 10.
also, not just that, i use a resistance band, the LIGHTEST,
i wrap it around the pole of the squat rack and perfrom a low back stretch with it,
think like pointing ur butt out.
it will look awkward, but it REALLY helps to stretch my lower back, and it absolutely helps and i love it. hope this helps. God bless
@@genxer74
@@ohigh6What lifts have you been doing? I'm in the same position as you.
on my leg/posterior day I do barbell back squats, romanian deadlifts, weighted walking lunges, and some calf work. I normally do about 8-12 sets of squat so thats the bulk, then I follow that with RDL. I have a back-focused day where I do pull-ups, cable rows, rows on the hammer machine, lat pull-downs, straight arm pull downs, then i'll run a fast mile. On my anterior day I will do bench press, dumbell incline, some lateral raises, maybe some abs if I have time, then run.@@ScorpionBear_AG
Very informative video. 👌
You + animation = 🏆
You make the best informative videos from a Dr's point of view.👌
Job well done!👌
💯❤️👌🏆👏🙌👍💪
Thank you my friend! Glad you liked it 👊
Truly the best! On many levels.
I am a med student that is not actually into deadlifting and this is gold
Using a barbell does not shift the CoG. The barbell/CoG remains over the midfoot and scrapes up the shins and thighs.
Moving the CoG over the toes would put you off balance, stress the lower back and significantly limit the amount of weight you can pull.
I am into the last stages of rehab. Started doing deadlifts game changer. Shattered hip shattered pelvis thanks for video awesome info.
Extremely thorough. Professional level explanations and commentary. Superb presentation.
I really like that you pretty much described that this workout acts like every single muscle. I’m excited to give it a try, thank you for explaining it to everyone who has/is going to watch it.
Best deadlift video ever!❤
I also noticed your conventional stance is wider than all of the other influencers making deadlift videos. I also use this wider stance and find a much better balance of quads, glutes and hammies as well as being able to add more weight in the wide stance. Most other folks are using a narrow stance which I used for years, but as soon as I widened my stance my lifts improved immensely. Surprised this point isn’t spoken about more.
Thank you! And I'll go over stance width in-depth when I do my video specifically focusing on deadlift form 👊
he looks extremely awkward and unathletic in his movement pattern. There's a reason the only people who pull with wide stances are either very fat or just extremely massive people like 6'8 400lb strongmen. Optimal stance width for conv deads is going to be your strongest vertical jumping stance, and your leverages will determine how far out you need to point your toes.
I watch a lot of fitness channels and have been a GF instructor for over 20 years. The level of instruction and clarity in your content is nothing short of incredible. Your teaching skills and video quality are next level.
I feel like I’m in a college course. I need to put on repeat and test myself!!!
Love your channel and🏋️♂️🏋️♂️🏋️♂️🏋️♂️ everything about you🏋️♂️🏋️♂️🏋️♂️🏋️♂️
Lisa
Wow, that's an amazing compliment, mahalo Lisa! 🙏 PS I'm always looking for more health & fitness professionals to join my affiliate program - shoot me an email at support@dr-gains.com for details if interested! (I give affiliates their choice of one of my online programs for free 😉)
I’m on track to become a personal trainer and was really hoping to find a channel like this! Such great information! Earned a sub!
Fantastic Video, thanks so much. Im a remedial therapist and I use this for client education. Super!
Very detailed, superinformative information. Your presentation is very easy to follow and comprehend. I came to this site to clarify how the hex deadlift was an opposing exercise to the leg press. You made it easy to understand why.
Pretty sure you shouldn't have your head back the whole time. The neck should be neutral and face forward (facing down at bottom of movement). EDIT: I might be wrong on this one
It's so he can deep throat his bf while working out. Dr Gayns.
No.
You are absolutely correct. Plus he’s using a hex bar which is not a “true” deadlift
makes me wonder if he's even legit
He's suggesting that because keeping the head back is one of the best cues to give people to keep their lumbar correctly curved, which is the most important thing. I always look forward. There isn't much load on the neck so it's more important to get people to have a properly curved lumbar. Basically you are technically right, but practically wrong.
amazing video, detailed and brief at the same time given the amount of info covered. easy to understand.
Have always been terrified to do deadlifts because of the injury risk but knowing proper form and what NOT to do really helps.
Absolutely! I'll do a Part 2 of this in the future doing a much deeper dive into deadlift form - including common mistakes. Stay tuned 👊
Deadlifts are easily the safest of the big 3 powerlifting movements. Unless you're pulling ~500+ lbs, there is really only minimal injury risk to the exercise, just drop the weight if it's too heavy. Almost all injuries deadlifting are a consequence of egolifting.
@@DrGains Common mistakes include trap-bar deadlifting, and excessive thoracic extension 😁
Deadlifts are godly. Mark Rippentoe's books and videos teach it pretty well. So too the Stronglifts videos. Imo
Did deads in 2019 and got a back injury. Healed and started up again a year ago and I'm back and stronger than before. No straps. No belt. No pre. No back pajn. 325lb for six reps and 365lb for one rep. Just gotta train right and address wraknesses. Next week I'll attempt 385lb 💪😤
The best explanation of mechanics i have seen by a long ways! That said the things that make it a great overall exercise also make it so physically taxing i find it hard to incorporate with other exercises. At the moment the deadlift is on the front burner for me because a dodgy knee makes barbell back squats off limits for the time being. Subscribed :)
Whaowww so much work behind this video ! Thank you.
I little too much work haha. Don't know if I'll continue doing videos this detailed - always takes so much longer than I anticipate. But glad to hear it's appreciated!
“And if performed correctly, yields a great number of benefits”
*if performed correctly*…
Most people: and then I started ego lifting.
Hex/trap bar is such an underrated equipment. People new to or scared of deadlifts NEED to use it.
I never knew deadlift could target so many muscles at a time. Now, I am not gonna miss any deadlift session ever.
Im currently learning the rumanian deadlift and squats. That seems to me a very good combination for the hamstring and the squad muscle.
RDLs are fantastic. Easy to learn, relatively low fatigue cost, helps learning the hinge in general, and builds lots of athletic performance potential.
they are really good with dumbells too because you can keep them closer to the body then a barbell
Great breakdown as usual but I would def say if we r talking about conventional DL which you are referring to classic... The bar should split your shins into the halfs to allow a proper force distribution. Yours will put majority pressure on the lower back during the first portion of the lift
Perhaps it's the angle that makes it seem that way.. but with the classic deadlift that's exactly what I do (and coach). If you're referring to any of the stiff-leg variation clips.. yes it's intentionally farther forward. Either way if you have proper form (which I don't go into any detail on in this video), you can redirect that force from the cartilage and vertebrae of the lower back to the muscles surrounding and supporting it - as long as you're not using weight too heavy for those muscles to handle, which I would never recommend doing anyway. Appreciate the input though!
Excellent tutorial. Thank you for taking the time to share your knowledge! I've just started to incorporate the RDL into my workouts. Been back in the gym for around 6 months after three years away, and I'm starting to feel and see results. I only workout 2 times a week, for about an hour each session. I perform mainly compound lifts, but have stuck mainly to machines. My reasoning here, is fear of back injury.
I'm a baby-boomer, and have had quite a few back injuries from my twenties, along with others that were work related.
However, now that I have a reasonable base, I wanted to progress. I like the suggestion of using a back support, as this looks like it could permit me to go a little heavier, while minimising the risk of injury.
Think I'll give it a go.
Fascinating video. I love lifting and anatomy. Full of information and great animations to visualize the underlying muscles. Great job.
this is the best biomechanical analysis on the deadlift i have ever seen
Best deadlift video I’ve ever seen! So glad I can see exactly what’s happening! I enjoyed the variations for glutes
11:25 this explains why I get an arm pump from deadlifting!
Cool video, thanks.
💪 As I touch on, most people drastically underestimate the role of the upper body in the deadlift.
Amazing depth of analysis! Thanks Dr.
I really enjoyed how thorough this video is and the visualizations. Thank you!
Great vid. I like that you actually perform the Trap Bar as a Deadlift, leading with the hips. I've seen other fitness influencers and folks in the gym do more of a Trap Bar Hack Squat, Pulling with an upright posture. Killer for the quads but NOT a deadlift!
WOW, explained in detail. Excellent presentation
🙏
Well explained. Always worth listening to you. Cheers mate.
Mahalo Mark!
This was extremely thorough without being. It was a very helpful video. Great job!
Probably the best deadlift video that I have watched.
Please post such videos for all the compound workouts. Very informative
excellent vid thank you Gains!
One of the most informative channels I've came across.
Great video, very informative as usual! Greeting from the Netherlands
jeetje mina
@@royalchamp Nog een Nederlander hier blijkbaar...
@@NobbyStilestheToothlessTiger nee ik ben Amerikaans maar ik heb zes jaar in Amsterdam gewoond ;)
Dank je!
Fantastic video, the king of deadlift RUclips videos!
just Discovered your Channel Dr Gains, thank you for all the incredible knowlege and informations.
Darn, i thought i knew everything i need to know about DL. Thank you for this very informative video
Next vids: Squat and bench please! Very very informative content. Obrigado!!
De nada meu amigo! And I actually already published a comprehensive breakdown of bench press anatomy (and it's primary variations) - check it out here! 👉 ruclips.net/video/7qIheJW4K4M/видео.html
Why is this demonstrated with something other than a normal barbell?
The Trap Bar is actually superior the normal barbell, I don't know why he didn't mention it but I would definitely recommend it over the regular barbell. It saves a lot of people from injuries
That carry bar puts the weight in a safer position directly under the body
@8:00 in my opinion, in a proper barbell deadlift the bar touches the shin and you pull the bar up the shin as you lift. Not exactly the same position as a trap bar but not significantly different either.
How do you learn the muscles functions so well? Is it kinesiology, biomechanics, physiotherapy or just simple anatomy?
A combination of all the above, along with scientific research... but a large part of it is also just my own analysis that you can't learn from any textbook or course 👊
@@patrickneeson4231 Do you have any bones to pick with the information he presented? He seems to me he knows his stuff quite well regardless of what his formal training and post name initials are.
@@patrickneeson4231 Med student. I saw him say that in an earlier video.
@@patrickneeson4231 Well said. I found I disagreed with his bench press video in that I believe the lats are a primary mover, he thinks they are agonists. I think people can reasonably disagree about some technicalities but overall I feel that I learn some about muscle insertions and contractions and overall basics from his channel. I think it’s a good channel. Not perfect, but certainly helps educate me and most people who would watch this. There is a lot of bad information out there, I don’t think this channel is bad information. I think it’s quite good. But maybe he should reduce the reliance on his med school training and focus on the information.
Hi Dr. Gains - thanks for the excellent videos! My request is for a video on movements/exercises/lifts that especially target the lats and any other muscles that make for a wider back. Thanks.
i use a hex bar. way less concern about back injury. you can also walk unimpeded with it to hit grip/forearms and add work legs with motion.
Two things, I'm happy I came across your channel long ago.
and thanks for the video.
As am I! 🙏
Awesome thanks for teaching me some thing l didn't know about
A trap bar moves the center line back and works the quads more. Muscle activation with a trap bar is most similar to the front squat.
Nature designed our human body the best way possible 🥺 ❤
God
Incredibly good video (from a 35-year veteran of weight lifting).
Great effort put in this video shows in the quality of it. Subscribed just now.
So this is the greatest explanation I've seen on the deadlift. Looking it up online it's hard to even get a remotely good answer as to what the primary agonists are for this exercise, and you mentioned more than twenty. I got exhausted taking notes, so is there somewhere where he says approximately how many primary agonists are in this exercise?
Mahalo my friend! It’s outlined in a more digestible format on my membership site ( www.dr-gains.com/all-access ), but if you go to 13:38 in the video you can see a high-level list of all primary agonists, secondary agonists, and stabilizers! 👍
Thanks Doc, now I know what's gonna sort of happen when I implement DLs.
The breakdown was very informative.
Great vid! Cheers. Ive only just come across your channel and with quality like this Im super stoked.
i recommend staying away from heavy deadlifting. it was my favorite lift even though i was not a power lifter. as a natural bodybuilder i was able to deadlift 735 lbs for 2 reps with Ed Corney screaming in my ear RIP. after i quit competitive bodybuilding i spent several years just walking for exercise. everything seemed fine. then i joined a gym and after a few months of light lifting and getting toned i decided to try some relatively easy (for me) deadlifts. at 225 lbs i felt unusual pain in my hips so backed off. a couple of weeks later i tried 225 lbs again, noticed the pain in my hips again, but gradually raised the weight to 315 lbs, and then a little higher if i remember. the pain in my hips was intense so i stopped immediately. for the next 2 months i could barely walk without limping. i never touched deadlifts again.
Awesome content! Do a Squat with the Anatomy, best regards!
I have a new found appreciation for deadlifts now. Wow. This is the granddaddy of lifts - sibling to the squat.
Very well explained. Thank you
You’re very welcome David! 👊
Hi I should have also added I use (what I call) a dip belt. NOT the usual wide belt every guy in the gym has. This belt has a back pad and a detachable chain. You run the chain thru a kettle bell (or 2) and all the squat weight is on the hips, zero on the spine and everything above. Love it. Also for weighted pullups, regular dips on a dip chair, etc.
Avoiding to load the spine is more likely to end you up with a back injury than loading the spine in a controlled manner.
I disagree when you have 3 severely degenerated discs.@@steves6762
@@steves6762maybe this Is the the thru
Thank you , shared this on my platforms to help people with knowledge.
I love seeing the muscle anatomy 😍 so nice to see what goes on in the body! Love it
I noticed your neck is arched back whereas other videos say to keep the head and neck in a neutral position. What difference does that make?
This video was extremely well done. 👍🏼
Thanks to Dr Gains and surely this video is surely important for any one who wants to work out safe and Iam gald that I do that goodness me those who do deadlifts every day knows the benefits of it .
Great explanation. Easy to digest, very thourough
Wow this is a well put detailed description of the exercise deadlift 👍🏼
This is just a class vid this,I feel personally that when I do a light weight high rep deadlift sesh it's like a full body workout,this breaks it right down,just brilliant this,subscribed ma man
If I don’t get the form video soon I’m gonna continue to lift with a 90 degree bend in my mid back
Me too.
Damn dude you are the KING of anatomical knowledge coupled with lifting - impressive!! So (straight answer), as a general statement, which version is best to help develop the glutes / hamstrings? I’m thinking stiff-legged?? Thx - good stuff!!
If my lower back feels tight after deadlifting am I doing it wrong?
Love the detailed breakdown of the DL/RDL with animations & all👌🏼
Very informative whether beginner or more advanced. One thing though when I am performing either variation is that I keep my chin tucked to preserve a neutral spine alignment all the way through. Great regardless.
Your channel came across my feed, so I subscribed..look forward to more details from the Doc!
Good point about neck position, I spotted that too!
Great video Doc! The only thing I would emphasize is that folks shouldn't rely heavily on belts or straps. We have muscles in our bodies that provide us stability and safety in these movements as long as we strengthen them. I only use them after my grip or low back is too fatigued to do another set.
Facts I see so many ppl using a belt for like 2 plates. Like bruh you just ain’t ready for that weight. Belts are for heavy work like anything past 3 plates
Lol...I'm curious to know your lifting numbers, years of training and muscle development...awww nm you a athleanx fan boy....
@@mistahozzy … I personally have never used a belt, but isn’t ‘heavy’ all relative though? 3 plates is relatively light for someone lifting 600-lbs, while 2 plate would be consider heavy if 1 plate is 90% of their 1 rep max. In the commercial gym that I go to, the working deadlift weight for girls (and sometimes guys) is less than 2 plates.
@dr.gains 9:54 Why pull the scaps down and back? Elite powerlifters don’t do this to reduce range of motion
Really good informative video… one thing though. You should keep your neck straight instead of looking up when you deadlift. You’ll be amazed at how big of a difference that makes.
That cervicalis hyperextension ouch...
And presenting the trap bar deficit deadlift as the normal one. AND not correctly doing the stiff legged one.
Many people think that in the stiff leg version, the barbell is on the front of your feet... No, hell no.
So he does the deadlift like a squat and the stiff leg deadlift like a good morning...
Last but no the least, latissimus is clearly not just a stabilizer, it's the first muscle used at the very beginning of the movement.
strengthen your forearm muscles/grip instead of using grip support. Feels good to have a strong grip i swear. Strengthen it to the point where you can dead hang for at least a minute and a half
interesting from science point of view..nice video.
great video!
i love stiff legged for hams, i really feel my hams even more than with curl machines
Excellent video; answered all my questions
Great video and awesome graphic videos. Very well done.
This Channel is AWESOME !
Great video. Some personal insight: I have deadlifted sets with 160 kg when my Soleus was half torn and did not feel a thing. After that I incorporated farmers carries into my routine as I believe that deadlifts and squats don't really do much for calves (which probably was a contributing factor in my injury as I did not do much besides powerlifting).
Powerlifting seems like a good way to get injuried even if you do it right. I play football(soccer for none Europeans) so I am picking my poison.
Amazing videos, so informative, the best I've come across. For sure made for gains. Thanks a lot!😊
As someone training for powerlifting I don't use straps for 1-2 rep maxes, but need to use straps for high reps like 4-7. My hands get torn up with high reps and straps are a must. Without straps by the 5th rep I'm compensating for the failing grip/pain and focusing on the grip rather than maintaining strict form and that can lead to injury.
Deadlift changed my life. My posture is excellent now and my back pains disappeared
That was awesome.. the information you put out really makes me want to work harder... Been working on axel Deadlifts with overhand and mixed grip.. I fell crazy jacked after a workout..now I know why.. thanks a lot.