How To Deadlift like a Bodybuilder | Back Workout
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- Опубликовано: 17 июл 2018
- This back workout is going to teach you how to deadlift like a bodybuilder. Yes powerlifting and bodybuilding deadlift technique is quite different when it comes to muscle building and just pure strength. As you will see in this video I go over in great detail how you can grow huge lats with just a couple tweaks. Give this amazing deadlift back workout a try and let me know how you like it.
For a huge back make sure you check out my other back videos: • Full Back Workouts
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Proper Deadlift form starts with the weight on the floor. Pull the bar to your mid-thighs and lock your hips and knees. Return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. Do five reps on the StrongLifts 5×5 program.
Your lower back must stay neutral to avoid injury. Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. Always Deadlift with a neutral lower back - maintain the natural inward curve of your lower spine.
The fastest way to increase your Deadlift is to improve your form. By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gains. The best way to improve your form is by practicing Deadlifts with proper form.
The “dead” in Deadlift stands for dead weight. So every rep must start on the floor, from a dead stop. You don’t Deadlift top-down like on the Squat or Bench Press. You start at the bottom, pull the weight up and then return it to the floor. Here are the five steps to Deadlift with proper form…
Walk to the bar. Stand with your mid-foot under the bar. Your shins shouldn’t touch it yet. Put your heels hip-width apart, narrower than on Squats. Point your toes out 15°.
Grab the bar. Bend over without bending your legs. Grip the bar narrow, about shoulder-width apart like on the Overhead Press. Your arms must be vertical when looking from the front.
Bend your knees. Drop into position by bending your knees until your shins touch the bar. Do NOT let the bar move away from your mid-foot. If it moves, start from scratch with step one.
Lift your chest. Straighten your back by raising you chest. Do not change your position - keep the bar over your mid-foot, your shins against the bar, and your hips where they are.
Pull. Take a big breath, hold it and stand up with the weight. Keep the bar in contact with your legs while you pull. Don’t shrug or lean back at the top. Lock your hips and knees.
Return the weight to the floor by unlocking your hips and knees first. Then lower the bar by moving your hips back while keeping your legs almost straight. Once the bar is past your knees, bend your legs more. The bar will land over your mid-foot, ready for your next rep.
Rest a second between reps. Stay in the setup position with your hands on the bar. Take a big breath, get tight, and pull again. Every rep must start from a dead stop. Don’t bounce the weight off the floor or you’ll pull with bad form. Deadlift sets of five reps every workout B on StrongLifts 5×5.
Main Deadlift Cues
How to Deadlift with proper form
Proper Deadlift form: hip-width stance, narrow grip, vertical arms, bar against shins, locked hips/knees at the top.
Your build influences how proper Deadlift form looks like for you. If you have short thighs with a long torso, you’ll usually setup with lower hips than someone with long thighs and a short torso like me. So don’t mimic someone else’s Deadlift form (not even mine) unless you have the same build.
Use these cues instead and you’ll Deadlift with proper form. They work whether you’re young or old, beginner or advanced, short or tall, skinny or fat, weak or strong, male or female. Try them.
Bar Path: vertical line over your mid-foot when looking from the side
Barbell: on the floor, over your mid-foot, at the start of each rep
Stance: heels hip-width apart, narrower than on the Squat
Feet: whole foot flat on the floor, toes turned out about 15°
Grip width: narrow, hands about shoulder-width apart
Grip: thumbs around bar, bar close to fingers, both palms facing you
Arms: vertical when looking from the front, slightly incline from the side 
Спорт
The Back Training Manual - Mountain Dog Diet mountaindogdiet.com/products/the-back-training-manual/
hi John, what brand are those orange deadlift bends/grips?
intensamente agradecido
My back can’t seem to handle deadlifts , even with proper from and technique . Any suggestions for alt exercises
Deadlift like a bodybuilder:
Step 1 . Scream YEAAHHHH BUDDDAY!! LIGHTWEIGHT BABY
RIP John.... I cant believe we lost you:( We are all better people because of you. Prayers sent to your family🙏 thank you for everything Mountian Dog.
Oh what happened? I just started watching his vids :(
@@NanniniVanGestel he passed away in his sleep from a pulmonary embolism.
@@NuvoVision but he posted 19hrs ago?
@@raiden6607 His family is running his channel now....they posted about it a few weeks ago.
Amen!
Well said.
RIP JM..
This guy looks like Luke Skywalker with muscles. Nice video
Han Swollo
Luke Swollwalker
Huge-bacca
More like Tony Hawk
Luke Skyweightlifter
I still watch John's videos till this day. So much good info. RIP to this legend..
06:35 - This is such good explanatory advice vs. all those guru's that just say: "Stand shoulder width".
Golden content. RIP to this legend indeed.
T-Nation reader, here. Appreciating your RUclips content a lot, bro. Legit, ego-free, honest advice from a real gym vet. Keep doing what you're doing.
thank you!
Gone but not forgotten 🥇🇬🇧
Still the best most humble man on youtube. RIP
As an old fart of 60 who hasn't really followed the bodybuilding scene for several years, I have to admit I never heard of John until last year.
I really enjoy his videos, he is straight and to the point and does a great job explaining and illustrating the movements.
Never being a great dead-lifter (mostly because of my terrible grip strength), I discovered rack pulls last year and have really noticed a benefit in both strength and lower back development since doing them.
Thanks John and keep up the great work!
Thank you!
@@mountaindog1: I had to revisit this video. I was never a very good deadlifter - and back in the 80's none of us bodybuilders at the local World's Gym I trained at did them. I always felt I was neglecting my back development by not doing deadlifts. After watching this video I have started to incorporate rack pulls in my routine and I must say after several months I have noticed a difference in both my lat width and thickness. If an old fart of 60 can see results I think anyone can!
Thanks much John!
you need to beat your sausage more to build your forarm strength
@@marlin-cy1od forearm*
You were a super hero man, the world was better for having you in it.
RIP to a true legend, I will continue watching all of your videos to learn everything I can from you and to honor your knowledge and approach to bodybuilding as a whole. Never forgotten!!!!
RIP Legend
Those last sets of rows are brutal. Believe.
John meadows is an amazing teacher and great guy. I still consider myself a beginner at age 43 (I'm not turning heads at the gym) I feel John provides amazing content for people at all levels. So much respect especially after learning your story and what you've accomplished. Thanks for all the help John! You deserve a million subscribers and all the rewards in the world! You are appreciated. Trying to pay it forward.
thank you!
Did you ever "turn heads"?
Been following John Meadows for years , still haven't found more indept technical bodybuilder than him . Guy know his lifts and what is best for muscle growth .
thank you!
How anyone could dislike this vid?? Not understanding...
His intro always make me smile. "Heeey guys"
Sad that he's not with us anymore. ❤
Rip John prayers to your family
I love seeing the complete difference between when you first started and then when you finished by the amount of pump
Love looking back on all your vids John. Nicest man you could ever meet.. special man ..
I paused this video and liked it right when I saw ol lady get some bench press action . Respect ✊🏽
I like the overhead signs. “I’ll take some thighs with a side order of chest, please”.
Thankyou for everything John ❤️
This guy is the best explainer in lifting, I love how he casually explains without the stupid music intro, without yelling in my ear or saying baahhhbell or standing there with no shirt on looking like a tool, so much easier to absorb the information from John
I love that he uses science and anatomy for results. Work smart
Dang RIP I just started watching his videos past couple weeks thank you for all the knowledge God bless your soul brother
Those rack pulls have really transformed my back and have helped out my deadlift like crazy. Game changer
Thank you. I’m a personal trainer and me and my clients are older. No one really wants the width in their back. They want to work middle and lower back. I get it. I love hyperextensions however
Love your vid's JM, but this one my hats off to the mature lady bench pressing in the background, "you go girl", props
As I said, pure gold. This is what Bodybuilding - namely building your body - is all about, to take advantage of mechanical tension performing heavy solid compounds, in the smartest way possible. And I feel like this is the smartest way, as well as safest in the long term, to take the most out of the deadlift. Someone may say that this variation will neglect hamstrings, I would kindly answer, go ahead and perform your RDLs on your leg day. These are those little tweaks that once implemented convert the effectiveness of a compound lift in an amazing back - and let me say glutes - builder, far more than pull ups or rows.
Absolutely Awesome.
I felt every contraction within My entire back, rear traps delts lumbar rhomboids as you were going through this workout.!
I could see the tension & stress on your back just lowering the barbell, really thickening & stressing the tissues.
Your Definitely born for back day.!
Forget “rare as Gold dust.”
This Channel is Platinum Dust.
Let’s Hit 400k subscriber’s come summer time. 👍👍👍
Thank you for everything again John R.I.P.
The little form tips you put in with the exercises are just invaluable to me. I can't thank you enough. I just had a knee replacement and my rehab progress is boggling the PT folks. A lot of that is because I've been watching and using your videos to build all the muscles not only in my little skinny legs, but the rest of my body. I am used to the pain of working and watching my form. Your videos are a huge contributor to that and I want you to know it. So, thanks again. I really appreciate what you do.
awesome, thank you very much for letting me know, continued success!
12:19 THERES A MAGIC TRICK IN THE BACKGROUND (guy in blue appears and disappears mysteriously lol)
hahah!
Oh shit
Yes oh shit!-?
Oh it’s a mirrored wall😅
WeareVENOM10518 🤣
Glad I found your channel. Always loaded with solid info. Keep'em coming.
Video released on my birthday, and today is back day. You're the man, John.
Happy Birthday!!!!!!!!
mountaindog1 thank you!
Once again Mountain Dog gives me inspiration and a great workout. Love and miss you John RIP Brother 💪💪
Another homerun here John. Thanks for sharing this stuff mate. The rack pulls and your incline lat rows at the end have gone straight into one of my back workouts.
Great info, love hearing the difference between bodybuilding vs power lifting
loved this! One of your best videos John. Thank you so much for sharing.
I love rack pulls and once I learned how to engage my lats properly there’s not a whole lot that compares!!
I’ve been needing this in my life💗
Another great video, John. I always feel like I learn more watching your content than anyone else. It had honestly never even occurred to me to use rack pulls to target lats, but when I see your form it makes complete sense. Will definitely be adding this to my back days. Thanks again.
Great stuff man. You always upload tons of great content, and I have been learning from your videos as well. I love deadlifts but they're a little too hard on my spinal erectus/lumbar section, probably bc I'm not executing them properly, but here's this video of you teaching us how to rack pull. Man I gotta say tumbs up. Love the leg workouts also. Keep it up.
I just started watching you’re videos, they are amazing and so helpful. Really appreciate you doing these thank you from the UK
Great video again Mr.Meadows great tips for my second back workout that will be this friday thank you!
POBABLY THE BEST VIDEO ABOUT THIS TOPIC, EVER!!! Thnx Mr. Meadow
Thank you for continuing to provide excellent content! I have incorporated several of your techniques and seeing results.
This is the video I've been waiting for on deadlifts. Thanks.
Nothing beats experience, Thx 💪 sir, greetings from Portugal 🇵🇹 🇵🇹 🇵🇹 🇵🇹
Looking forward to this workout. Thank you!
This was one of his better instructional videos and that’s saying a lot
Thanks John!
That's a solid back workout! The rack pull is a must do!
Thanks for the awesome videos and for sharing your knowledge with us. I really appreciate it.
Great information as always John!!
thanks for another great video, John!!! All the best!!!
Absolutely great video. Going to try these this week!
Rack pulls always felt better to me than deadlifts! Now I understand why thanks to this video! Great work John!
I been deadlifting like this for 2 months now, love it feel it in the entire upper middle back over conventional which feels just in my legs
Awesome video, thank you for sharing the knowledge!!!!
Thank you John, your video give us a new insight. 👍
Great video! Liked the neutral pull down skipping the stretch...I will try that way!
Thank you so much for these videos.
I cant tell you how much I appreciate this video. I have a love hate relationship with deadlifts and am always looking to get better at the exercise. This was incredibly helpful!
I love this guy. Having fun with your workout while going heavy AF and teaching a class for RUclips. Leaves with a HEFTY PUMP. Legend.
Thanks John you're the best tomorrow I'm working my back and I'll all these exercise thanks again for the help
Thank you so much I needed this!!
Been pulling from a deficit, I like the idea of following up with rack pulls like this.
Thank you for such an amazing workout video. I have been training as a powerlifter for the meets but now my contest prep begins , its bodybuilding time now again :)
Dude. You have so many back workout videos! I'm starting with this one, taking notes. Thank you for sharing your knowledge. I really appreciate how you explain the "why" as well as demonstrate the "how" for each exercise. I feel like I learn best this way.
Great video. Love working my back! Rack pulls are brutal!!
Good stuff John. Love your videos.
I have to try this , thanks for all your knowledge 👏
Thank you for sharing all your years of experience. You continue to be an inspiration to me. Although I will probably never be as big as you since I didn't start lifting until 2 years ago when I was 38 I am definitely making progress.
Great stuff John. Keep up the great work
Hitting this tomorrow and can't wait. I stumbled upon your channel a few weeks ago and I am so glad I did. The knowledge you and eugene(introduced to him by you) have given has been beyound helpful. Gonna comment how it went once I finish. Keep up the great work!!
putting this to the test today. Keep up with the great videos. I love your channel and new sub but can't get enough of it.
Coincidentally I’ve been watching a lot of vids of westside and Tate’s channel lately. The stories are great. Plus this is fantastic advice, I really wanted to know how to fit this into my back workout. Thank you.
Hi john I'm loving your chanel you put so much time to explain I feel like I'm with a personal trainer thank you
Thanks John Meadows for the awesome and free content. You have the best demonstrative workout videos on RUclips, hands down.
Great workout I will implement some of this in my routine to get bigger lats
whoever thumbs down videos like this are bell ends! This is a great video with some fresh ideas on deadlifting keep them coming, old skywalker!
MD, I started rack pulls about 6 weeks ago after watching another one of your videos. Mostly to thicken my traps, but also strengthen lower back, and work the overall top portion of the deadlift. Along with heavy smith machine or barbell shrugs superset with behind the back shrugs, cable face pulls, and a standing cable crossover upward row that I have been testing for traps, my traps have thickened vertically and outwards really fast. I love rack pulls! Thank you for sharing your workout tips!
awesome!!!
Great info, thanks!
Im gonna try this workout next back day! - ive been wanting to incorporate deadlifts into my back training but, dont want to lift for my ego.. just train my back. Cant wait to try this. Did a variation of the deadlifts last time i trained back, based on one of your other videos and it worked great, later in the workout, felt it directly in my lats and legs aswell, cause they were pre exhausted.
I’ve been doing Ben Pollack’s Powerbuilding routine for awhile! Now I gotta add these rack pull to the plan for a thicker back! Thank you!💪😃💥
love your videos john!
Priceless. Love you man wherever you are 😢
Thanks for the video. 👍
Great video, John. Could you go through the stiff legged version. I mainly do my deadlifts on leg days. Thanks.
I've been needing a video to futher explain this exercise. I mean, I know how to perform but was really looking for a professional's take on it. Thank you for the upload!!!
Brilliant gonna try these tomoz
Awesome work !
Ive learned so much from you because of your videos. Id give anyhing to come out and train with you for 3 days. I really need help with my during workout and post work out drinks. Thanks for the great video
Damn, I saw this one day too late! Just did back yesterday ha ha! Another great vid. I like the long format explanation.
Great channel, John. Every lesson i learn something new. Judas Priest in the background is nice soundtrack. Blessings from Dublin.
Im gonna try this workout
Great video as always Mr Meadows. Very informative and direct.
Thanks, this is just what I was looking for.