Deadlift & Squat On Same Day? Deadlift Mobility, Working Through Back Tweaks

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5 жыл бұрын

Deadlift Q&A from Instagram.
Question #1 (01:30 - 02:48): What kind of mobility work would be good for the deadlift if I can't maintain a neutral spine?
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Question #2 (02:48 - 04:33): How can I train around a back tweak without a trap bar?
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Question #3 (04:33 - 05:53): How do I keep my knees out of the way during the deadlift?
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Question #4 (05:53 - 07:09): Do you deadlift and squat on the same day? Do you squat or deadlift first?
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Question #5 (07:09 - 08:02): I am a big guy, why can't I get into a good starting position for the deadlift?
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Question #6 (08:02 - END): How do I know if I'm dropping my hips too low at the start of the deadlift?
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Пікірлер: 324

@chrisrobson2203 5 жыл бұрын

Golden deadlift advice at 8:50!

@gsx-rpower3845 5 жыл бұрын

for real!!!

@whatisyourproblemass 5 жыл бұрын

TOROKHTIY advises the same

@sebdal494 5 жыл бұрын

Dude I could not agree more. Holly cow that helps!

@j.l.5966 5 жыл бұрын

Holy crap that tip right there is like finding the decoder ring to solve the hip height puzzle!

@gysteel6650 5 жыл бұрын

Mind = blown! 🤯

@PeckedToDeathByADuck 5 жыл бұрын

8:50 this is EXACTLY what I needed, thanks!!

@user-ch5ij5yd2g 5 жыл бұрын

good thing I clicked this

@israalvarez595 3 жыл бұрын

Heck yea. Golden

@andrewcain6518 2 жыл бұрын

Yep. Solid gold.

@Menello 5 жыл бұрын

"Get your friggin chest up" is my favourite at 2:03 omg

@OmarIsuf 5 жыл бұрын

0:00 TAKE NO PRISONERS Great song choice Alon :D

@aligboyakasha 5 жыл бұрын

how are those calves

@theolliproductions 5 жыл бұрын

alon

@Metal_Muscles7 5 жыл бұрын

TAKE NO SHIT!!

@bobschmidt6565 5 жыл бұрын

Death's version of painkiller was also great

@jeremyzenkar8996 5 жыл бұрын

Its the re-recording. I don't know how I feel about it. Great song overall, I agree.

@StricklandDaniel 5 жыл бұрын

Just had a form check session with Alan a week ago. I can say that the arm and knee placement advice for the deadlift at the 9:00 minute mark has been solid gold for me. It put my hips in a better starting location and improved my bar speed tremendously. Thanks again Alan!!

@budgetking2591 5 жыл бұрын

Thx for pointing this out, i think this is a helpfull tip for me.

@Chris_Kwon_Do 5 жыл бұрын

I tweaked my back warming up on a day i was going to deadlift. Could barely walk. I decided to deadlift any way with lighter weight. Didnt really hurt while doing it only during the rest. was back to normal after a week. Thanks alan.

@justincarrasco3680 5 жыл бұрын

The knees and elbows tip at the end is gold. I'm glad I finally heard that.

@Saku19 5 жыл бұрын

No "TRAIN UNTAMED!"? _Top 10 Saddest Anime Moments_

@MP-db9sw 5 жыл бұрын

It got old and cringy for me, tbh i always skip it

@Saku19 5 жыл бұрын

@@MP-db9sw I don't.

@Sobe2305 5 жыл бұрын

Fuck, i forgot, I ended up just training tamed today :/

@kadeshaderow 5 жыл бұрын

"GET YOUR FREAKIN' CHEST UP" is the new Untamed Strength motto.

@StewTurner33 5 жыл бұрын

I try to always remember, but I appreciate the reminders.

@dbjmk8083 4 жыл бұрын

I never knew deadlifting in Iraq was good for your back.

@bkaanlevent 3 жыл бұрын

why?

@turo3066 3 жыл бұрын

I got your back troop if you want to deadlift in Iraq or even if you want to do curls in Iraq😂

@sourikray1993 3 жыл бұрын

Ohhhhh!!

@gavinmorris7864 3 жыл бұрын

@@bkaanlevent r/whoosh

@tannerthepanman9202 2 жыл бұрын

@@bkaanlevent American sniper it’s a movie

@Huffman_Tree 5 жыл бұрын

Putting on Rust in Peace is like cheating. When that album plays even my measly ass can lift 600 pounds.

@masterphilip1313 5 жыл бұрын

I have struggled to learn proper deadlift for years now. At one point I started thinking my legs are too long. It always felt awkward and unnatural. Today I tried with the advice you give at @8:50. This is the single most important element that fixed all the problems (aside following your 5 step deadlift). My back felt great, position felt great. Thank you so much Alan. Without your advice I would still be scratching my head how to properly deadlift or get injured by now.

@tavastian3288 3 жыл бұрын

a year ago I began to squat and deadlift on the same workout, x3 a week. Best strength and size gains of my life ever since

@Semino1eC4 2 жыл бұрын

What order do you do them in out of curiosity?

@tavastian3288 2 жыл бұрын

@@Semino1eC4 Squat, bench, deadlif You have to split the total volume between squat and deadlift. So instead of doing 6 sets of squats, you do 3 sets of squats and 3 sets of deadlift, but 6 sets of bench

@gucciak-4740 2 жыл бұрын

@@tavastian3288 did you have any accessories? Or were you just training those 3 with different rep ranges?

@tavastian3288 2 жыл бұрын

@@gucciak-4740 No accessory work then and yes I used linear progression, starting from high reps and gradually progressed to low reps over 6 months period

@SSss-ix9nw 5 жыл бұрын

I have never toyed with sumo because of Alan

@imman0328 4 жыл бұрын

I just love the fact that you put time stamps on the questions and not force people to sit through the entire thing. Imma sit through the entire thing just because you did that.

@dncii3776 5 жыл бұрын

Dude, your videos are THE most helpful on the web...hands down. I wish I lived near you to be able to train in your gym. Keep up the great tips and tutorials, I’m sure many appreciate them as much as i do.

@readmelancholystrumpetmaster 4 жыл бұрын

Alan's videos are great because he's knowledgeable, humble, funny, and very likable. Thumbs up. And yes, I squat and deadlift on the same day at age 55.

@parkerbryan9752 5 жыл бұрын

You’re the man Alan! We all look up to you.

@abeshirli 5 жыл бұрын

Thanks Alan for your great advice and tips. Always benefited. Appreciated👍

@GringoEarthquake 5 жыл бұрын

Alan,. You're the effin best bro! All these tips have helped me really correct my clients lifts! Thanks for your hard work and time on these videos

@jacobsturm780 3 жыл бұрын

After listening to hours of videos on deadlifting and squatting, I have found that you have taught me more about how to be effective on those movements in just a few videos than everyone else.

@3rduncle 5 жыл бұрын

Great, simple, practical advice. Much appreciated.

@dasgoat76 5 жыл бұрын

You're the best dude. Appreciate the tips as today is my DL day. I've told so many people at the gym to check out your channel to improve their form and lifts.

@payneok 5 жыл бұрын

Alan - Thank you so much for all the information! The bring knees out to elbows TIP was like gold. DL'd yesterday and felt great. I have a big "front porch" and pushing the knees out a bit and pushing knees out to the elbows really helped me feel I was in a good position. How have I never heard nor seen this tip before - PURE GOLD. TY Sir!

@bDub779 5 жыл бұрын

Great tips as always. Thank you!

@knyghtkrawlr 5 жыл бұрын

that knees in the crease of the elbows tip was golden and the tip I needed!!

@TheMasterfulcreator 5 жыл бұрын

I can concur with the back tweak experience. I've had back tweaks so painful that I couldn't get off the floor unaided. But I kept moving and I was deadlifting just fine within a few days.

@richardcopersroommate8928 5 жыл бұрын

Nathaniel Watkins you might not using enough hamstring / glutes therefore only pulling with your back (i don’t really know how it’s possible but getting better mind muscle connection with my hamstrings from rdls removed all lower back pain from my deadlifts)

@jamesgrego4978 5 жыл бұрын

I don’t really like the whole back ‘tweak’ thing... it’s either a sprain or a herniated disc. Both can heal on their own, but if you find your on the ‘stuck on the floor’ mode on a semi regular basis (multiple times a year), you probably want to see a doctor, find where the herniation is, and deal with stretches to help correct the issue. I ignored my herniated discs for 7 years and it turned into basically crippling pain and borderline paralysis. Had to have surgery to correct it.

@TFreshour08 5 жыл бұрын

@@jamesgrego4978 If by sprain you mean spinal erector "strain" then I agree with you. I believe the word sprain only applies to ligaments which your spine has lots of them. I am not a powerlifting coach but from a medical perspective its a lot easier to "tweak" a spinal erector than it is to sprain a spinal ligament or herniate/bulge a disc. Most ligamental injuries come from repeated bouts of (something). Disc injuries happen a lot when you pick up something and aren't paying attention to it, you're old, and your back is generally weak or in a weird position when you go to lift. Sure these happen together too but I'd bet 9/10 back injuries are erector related and not disk/spinal cord related.

@Chillahhh 5 жыл бұрын

this channel helped me alot performing a dealift with good form. Since i am a very tall guy , it is one of my favourite exercises.

@dlo5640 5 жыл бұрын

Awesome tip about the knees being in line with the elbows. Happy I made it through the video for that nugget of information

@cuchulain1647 4 жыл бұрын

Thank you Alan. You are awesome.

@SFRB1187 5 жыл бұрын

Awesome tip about the elbows and the knees positioning. Never heard anyone say that before, great stuff Alan.

@luizmelo8611 5 жыл бұрын

This video is pure gold!

@bishopm4401 5 жыл бұрын

2:00 just when I had forgotten you're a marine

@Saku19 5 жыл бұрын

I expected a knife hand.

@911fordummiesbydummies9 5 жыл бұрын

Inner DI

@HolyMith 5 жыл бұрын

That elbow-knee tip was super helpful. Thanks!

@courtneyhernandez3178 5 жыл бұрын

I definitely do a wider stance on the deadlift to make space for my power gut. 10/10 recommend to all my fellow chunksters.

@mat1west 5 жыл бұрын

Excellent tip re the elbows. Having a common reference is extremely useful, even if it just gives you confidence that you are in fact in the right position. Thank you

@biblenerd5447 5 жыл бұрын

Nice to see your channel is doing great, i been out the lift game for a bit due to a shoulder injury and the depression that followed. Anyways, loved your vids when you were gettin started, great job Thrall!

@marinaloseva4472 3 жыл бұрын

You are the best, guy !!!

@manimal667 5 жыл бұрын

Thanks for the last tip, knees next to the inside of the elbow. It really helps.

@sersolo3112 5 жыл бұрын

It's does help alot

@Chris160212 5 жыл бұрын

That final tip is a gem

@marinaloseva4472 3 жыл бұрын

I just love your advices!!!

@wolfgangchopin9859 5 жыл бұрын

Your channel is awesome

@GJ-DT 4 жыл бұрын

I love priceless tips and pointers

@joeyj6526 5 жыл бұрын

I saw the advice with keeping the knees in line with the arms briefly on another of your vids. It's so simple but after adding it in to my deadlift last night, it's made such a difference!! Its impossible to see your stance properly at all angles unless you have cameras set up everywhere and then it's to late seeing it after the deadlift. So this one point is great for a reference point on back straightness. Thanks dude for all the info! My deadlift has come a long way because of all your points and tips.

@sethrosson9719 2 жыл бұрын

Amazing music selection. Take no prisoners, Iron Man, and Deaths cover of Painkiller.

@paulharland2238 5 жыл бұрын

Epic, as always. Sound advice.

@grassman8684 5 жыл бұрын

Loved the last tip.

@dipper0yawn 5 жыл бұрын

Hell yeah Sabbath! 'Chest up - hips up' fixed my lower back position for the deadlift. Thanks Alan!

@lastsonofkrypton3918 5 жыл бұрын

Upvoted for 1) dreadlifts! 2)video references to questions. Damn good stuff, sir!

@ahmadalmarri5953 5 жыл бұрын

Chassetter good music too

@emilgilels 5 жыл бұрын

Great video as always, Alan. I thought that the little cue that you discussed towards the end of one of your videos a few weeks ago - to rotate the elbows externally (helps to get the chest up) just before pulling in the deadlift was golden. A relatively small thing, easy to do, and really has a positive effect!

@bluetrain69 4 жыл бұрын

Knees in the crease of the elbows👍🏼 This will be my next cue! Thanks Alan.

@pedrobrayner4773 5 жыл бұрын

Take no Prisioners, Hell Yeah, megadeth with megalifts

@garretsbd 5 жыл бұрын

Alright brother, I've waited a whole hour for part 2.

@arieldadush2349 5 жыл бұрын

2:47 Thank you !

@someart6301 4 жыл бұрын

Whoever wonders what's the song on 8:10 it's Black Sabbath - Iron Man.

@Ben-uf3st 5 жыл бұрын

Thanks! I just tweeked my back, maybe SI joint, on deadlifts last night. I was going to take time off but I liked what you said about working through it.

@locktherock 5 жыл бұрын

How sick are these tunes man...🤘🏻 Oh...and great advice too...especially the knee/crease of arm thang...👍

@russianfolktales3641 5 жыл бұрын

You set the bar down very gently. I like that. Golden rule : don’t deadlift more then you can put down without dropping,

@MrTubbyTony 5 жыл бұрын

Very helpful, thanks

@ev721 5 жыл бұрын

This is great!

@MrArondelima 5 жыл бұрын

Thanks Alan !

@bIuefIavor 5 жыл бұрын

The knees in elbow crease cue is a fucking godsend. Thanks so much!

@robertheikaus1570 5 жыл бұрын

Agreed on working through back tweaks! I tweaked it pretty bad with a 405 deadlift (heavy for me right now) a few months ago. Within a few days I was back doing beltless sets of 315. Great advice!

@georgesarreas5509 5 жыл бұрын

the song is godlike indeed! man i love your taste . Also love your vids but that is rather obvious . keep it up man!

@jgbecker24 5 жыл бұрын

"Get your friggin' chest up!" HAHAHAHA I watched this at work and started laughing hysterically. Great video!

@Diderpderp 5 жыл бұрын

For the five-step deadlift, if you have the tendency to hyperextend (like I do/used to) set your abs at the top instead of your back. This’ll help reduce and hopefully prevent your hyperextension. Hope this helps any hyperextension sufferers out there!

@kiddkaos1 5 жыл бұрын

I have this problem. How do you deal with multiple reps?

@Diderpderp 5 жыл бұрын

Thinking about doing a slight crunch at the bottom after you get your breath has been what works for me. If need be, do your reps in pairs and restart the set up between. Hyperextension is much more harmful on the low back than rounding is, so *do not* rush your reps. Imo the problem is our low backs/erectors are much stronger than our abs so they’re trying to compensate.

@kiddkaos1 5 жыл бұрын

@@Diderpderp I find if I set my abs at the top, or even first at the bottom, I struggle with upper back flatness instead. Any experience with that?

@Diderpderp 5 жыл бұрын

Not that I’ve noticed. For that the common tips stand: engage lats by pulling slack out and trying to bend the bar

@nimnogaparus 5 жыл бұрын

Dude I have this issue and that's exactly what I do to solve it. After I "set" my back (into hyperextention) I then tighten my abs to the point that I start pulling my pelvis into position and my back out of hyperextention. I try to feel equal tension in front and behind, and imagine my torso as a solid cylinder. Do you find using a belt helps?

@mikedeleon4246 2 жыл бұрын

Gonna try !

@SiMon-dx9iy 5 жыл бұрын

Hey Thrall ! Don’t short change us give us a “train untammmmmeeddddd” next video or else!

@nicomcconnell9772 5 жыл бұрын

That knee elbow thing is the best tip ever.

@mitchellbrowe201 5 жыл бұрын

experienced a back tweak this February and fought through pain for about a month, eventually got better as I kept pushing through my lifts

@PassportG 5 жыл бұрын

Great tip Knees in the crease of your elbows. Thank you. 👍

@ChurchofGodBoys 5 жыл бұрын

1:57 " Motivate and Encourage you through words..... *from across the gym* " DO NOT MOVE THE BARBELL!!!"

@mohamedaboeldahab3758 4 жыл бұрын

Fabulous ya captain best regards to you

@sersolo3112 5 жыл бұрын

Thanks coach

@kadeshaderow 5 жыл бұрын

Loved the Drill Instructor voice at 2:00

@Jess-Rabbit 5 жыл бұрын

Oh man I was hoping the deadlift event would be the weekend after this because I will be in town visiting. Would have loved to spectate!

@MrRyan1011 5 жыл бұрын

You’re fucking awesome Alan

@GBG585 3 жыл бұрын

This makes me wanna get out and deadlift so bad!

@jasonluckett2263 5 жыл бұрын

There was something I was supposed to always remember... I must have forgot

@crocodilecrox3758 5 жыл бұрын

Awesome helpful tips here loved death painkillah at the end!!! \m/

@dmx952 5 жыл бұрын

Great stuff Alan! I hope we can get that deadlift tutorial on the BBM channel some day lol

@lindabarnes5299 2 жыл бұрын

WHOA!! Now I know what I've been doing wrong!! THANKS!

@nimmron 4 жыл бұрын

The knees and elbow tip was pretty good.

@unclepoopoof25 5 жыл бұрын

didnt even drag out to 10 mins, mad respect

@alwayssullyinaz3924 5 жыл бұрын

Hell yeah Death's cover of painkiller! Brutal album

@elel5274 3 жыл бұрын

damnn I feel stupid af, I couldn't even learn to how deadlift from my coach but this video actually helped a lot thanks Alan🔥

@bartnieuwendijk1024 5 жыл бұрын

Well this guy (and atlean x) are the only guy's i take powerlifting advise from, for sure!

@Meddixi 5 жыл бұрын

I found that I can go pretty heavy with squat-> deadlift. But other way around is just a no go...

@anders-2295 5 жыл бұрын

LiveToLearn same!

@Sator810 5 жыл бұрын

Squats seems to be a good warmup for pretty much anything

@pantelisgeorgios1 5 жыл бұрын

LiveToLearn when i do squats then i cant deadlift for shit. My Hamstrings are already destroyed from the squats lol

@grimtrigg3r 5 жыл бұрын

Opposite here

@sanpevo9951 5 жыл бұрын

Same dude. I deadlifted with good form and grip last week and squatted after and i was like oh hell no, Compared to when i squatted and then deadlifted (my dumbass started with wide grip) but I was still able to push through.

@dowhatyouwill 4 жыл бұрын

Oooooh is that Death's cover of Judas Priest's ''Painkiller'' I hear at the end of this vid? Yasssss! Also, thanks for the ''deadlift on the same day as squats'' question. Really helped!