How To Deadlift: 5 Step Deadlift

How To Deadlift: 5 Step Deadlift | 2022

Рет қаралды 470,531

Күн бұрын

This video is a revised, improved, more current version of my last how to deadlift video that I made 5 years ago.
00:00-00:55 Intro
00:56-03:09 Deadlift myths
03:10-03:58 5 step deadlift set up
03:59-04:43 Step #1 - finding your stance
04:44-05:04 Step #2 - hands
05:05-07:30 Step #3 - bend your knees
07:31-09:51 Step #4 - feel heavy in your hands
09:52-10:24 Step #5 - drag the barbell up your legs
10:25-10:40 breathing
10:41-10:54 lockout
10:55-12:01 lowering the barbell
12:02-13:12 grip options
13:13-14:27 closing statements
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Пікірлер: 1 100

@AttackingTomato Жыл бұрын

After loading up with 415 I think I've got the not moving the barbell part down

@OMAR-vk9pi Жыл бұрын

That’s the most important step good job!

@Rascon5 Жыл бұрын

I'm still working on it, The platforms at my gym that I prefer are pretty bowed. I find good spots but after the first rep I feel like the bar isn't where I prefer.

@newwindboy Жыл бұрын

I think people don’t get the joke🤣

@Doggomorph Жыл бұрын

@@Rascon5 it's everywhere I deadlift at the black surface of my platform instead sideways

@kgviel8763 Жыл бұрын

DO NOT MOVE THE BARBELL!!!

@heyitsmort7744 Жыл бұрын

“Create more physical independence” is a KILLER description of the goals involved in fitness

@zombieslayerII Жыл бұрын

Love this Alan. Would love if you revisited all the “101 lifts” again. If only for motivation, these are great.

@Tweel_Weight_Plate Жыл бұрын

@freedomfitnessequipment Жыл бұрын

Yes!!!

@vicmantiri6782 Жыл бұрын

Yesssss

@MrDW72 Жыл бұрын

DO NOT MOVE THE BARBELLL

@brandonpaulin1595 Жыл бұрын

I second this 🖐🏼

@giantbombzilla Жыл бұрын

The original led me to powerlifting via the course of events which follow: interest in how to deadlift correctly --> Original video -> Austin Baraki feedback video -> starting strength content -> powerlifting programming exploration-> barbell medicine podcasts and youtubes -> barbell medicine group programming -> USAPL competition -> writing my own programming -> 5 comps down and still getting stronger and better at powerlifting in my late 40s. I kid you not that the original video led me down the path to where I am today. Thank you, Alan.

@caraelaine4198 Жыл бұрын

AMAZING

@YashGadwal Жыл бұрын

Man, this is some really motivating stuff. I'm in my mid 20s, but I can only hope that I'll have the same motivation as you have when I'll be in my 40s, cheers!

@arturoperez3826 Жыл бұрын

this is awesome! im there with you intil group programming. I have bought templates but thats as far as its gone.

@illustriousindividual1077 Жыл бұрын

the alt-lift pipeline

@dinokong0128 Жыл бұрын

same here man, that's how I started too. time flies

@NotHPotter Жыл бұрын

This method is incredible! Ever since I stopped moving the barbell, I can keep adding more and more plates onto the bar and hit multiple new PRs in a single day! Not moving the barbell is absolutely the best way to deadlift.

@georgeharrisonOK Жыл бұрын

I can load tons of weight if I don't have to move the barbel!!

@jeltoninc.8542 Жыл бұрын

I put so much weight on my barbell last year that it still hasn’t moved.

@evanwilliams5678 5 ай бұрын

I have a bad habit of wanting to roll it into myself, and I have noticed my lifts feeling better when leave it still but I have to consciously think to NOT MOVE THE BARBELL😂

@sonesetu2987 14 күн бұрын

It's good ...load more weights and then don't move the barbell

@mikemiller2530 Жыл бұрын

I love how humble Alan is. I can’t imagine someone watching one of his videos, and not be encouraged and confident in trying to lift. Very inspiring good sir 🫡

@donaldkasper8346 Жыл бұрын

Wait a minute, you mean that bearded guy and this guy are the same guy?

@winnguyen443 11 ай бұрын

New to the deadlift at 64. Countless tutorials. This is the one I watch before my workout. I’m enTHRALLed !!

@JNearzy Жыл бұрын

Step 1. DO Step 2. NOT Step 3. MOVE Step 4. THE Step 5. BARBELL

@szarystudent Жыл бұрын

Instruction unclear, moved the barbell.

@nextnash14 Жыл бұрын

That audio was taken from a seminar where Alan, Austin and Jordan were teaching an elderly lady how to deadlift.

@davidskold8140 Жыл бұрын

I roll the bar.

@ladyt618 Жыл бұрын

I want it as a notification sound for my phone 😂

@iannielsen4651 Жыл бұрын

Louder for the people in the back

@TheNunakun Жыл бұрын

I'm back in the gym after 4+ years of inactivity and laziness. I forgot everything haha. This is gold. Thank you.

@Participant616 29 күн бұрын

Did she hurt you bad bro

@biggyzboy Жыл бұрын

I was focusing on keeping my back too strait throughout the whole lift for the longest time until I found out it was hindering my movement. Great tips. Thank you for the video.

@juanmoorethyme3119 Жыл бұрын

So, move the barbell?

@minormist Жыл бұрын

As always, a great deadlift tutorial. I can vouch for the deadlift’s healing powers. After taking it up again a couple years ago, routine back and knee problems became only occasional annoyances. Deads and squats have been key to improving my joint health, despite the naysayers warnings.

@Pile_of_carbon Жыл бұрын

Hell yeah! Deadlifting and squats are THE exercises IMO. No one has bicep curled their way to a healthier life.

@OMAR-vk9pi Жыл бұрын

@@Pile_of_carbon actually I did

@Pile_of_carbon Жыл бұрын

@@OMAR-vk9pi I stand corrected then. =) Tell me more if you feel like it.

@MrPianoMatt12 Жыл бұрын

@@Pile_of_carbon i did too. curls cured tendonitis for me lol

@swansong5960 Жыл бұрын

@@Pile_of_carbon Hammer curls helped strengthan my arm and prevent repeated hyper-extension in my elbow from tennis and boxing.

@jeanvictorhajjar Жыл бұрын

It was this video 5 years ago that made me love deadlifting, you were the first guy who correctly taught me all the basics for all major lifts 🙏💪🏼🤟🏽 keep doing what you do Alan!

@kamo7293 Жыл бұрын

DO NOT MOVE THE BARBELL! love it. I've been deadlifting the same exact way since learning it from the previous video. I finally got to 1x bodyweight edit: so an interesting thing about the heavy in hand cue is that if you do it on light weight say less than 50% 1rm then this cue will actually levitate the bar nd plates by an inch. I get that when I warm up

@vyepez500 Жыл бұрын

Keep pushing mate 💪

@LyubomyrSemkiv Жыл бұрын

I’ve recently naturally discovered “feeling heavier in your hands”. Without this, I tend to get erector muscle strain: sudden increase in load results in abrupt stretch and strain in weakest point for me - lower back. But if I load slowly and progressively it is much safer for me.

@elementaming2497 Жыл бұрын

I had you review my form a couple of years ago before my first power lifting meet. You told me the toes pointed out tip and it’s been a game changer. Thanks, Alan for all the knowledge and support over the years!

@Harry_16710 Жыл бұрын

Watching the 2017 video improved my deadlift immensely. This is a great update, Alan. 👍🏼

@NONO-hz4vo Жыл бұрын

What I like about these is it gives me a lot of queues to help teach others outside of what I think is useful. Your experience as a gym owner and going to events\conferences is now being handed down to many others and in turn passed on. This is great for keeping us all safe in our quest for greater "physical independence". Thank you Alan!

@tarcisbecher8606 17 күн бұрын

Until now, the BEST video i've found explaining each aspect of the deadlift!! (1 year studying here and there about it)

@Anthony-mc1nl Жыл бұрын

Awesome work Alan. I actually hurt my lower back doing deadlifts few months ago and watched one of your videos where you had said don’t panic which was great advice. Have not deadlifted since but after watching this I might go back and try again. I watched one of old videos and I noticed my knees were way ahead of my arms when bending over which I think loaded my back too much. I also never took slack out of the bar. Your videos are so helpful thank you!

@reef6826 Жыл бұрын

I started the gym maybe 3 months ago, the days I dead lift have become my favorite days, its my favorite exercise by far, there is something about lifting that weight staring at yourself in the mirror and seeing your life flash before you eyes that feels so good!

@OMAR-vk9pi Жыл бұрын

Look away from the mirror

@ant-dev Жыл бұрын

@@OMAR-vk9pi why

@1thevm1 Жыл бұрын

Holy cow Alan looks rejuvenated, almost like he's 20 years younger!

@simonchilli2088 Жыл бұрын

Before I hovered the mouse over the video I didn't recognise him. I'd forgotten he'd had an haircut.

@Wattyb2 Жыл бұрын

Yeah, beard was shit.

@chrisneale6781 Жыл бұрын

Didn't even recognize him!

@brittsworld5662 Жыл бұрын

Swear I was like who is that

@Bathoggywinger Жыл бұрын

Thank you for updating this Alan. Found myself going back time to time referencing Anthony's video for deadlift mechanics due to some back pain. Its great to see you add your vastly accumulated experience to the lift.

@rvr4617 Жыл бұрын

Great video as always. Thanks for putting emphasis on not focusing to much on the having your back as flat as a plank. This is very important since so many KZfaqrs preach the opposite. For a while it made me injure my lower back almost every time I deadlifted heavy and at some point I almost gave up. When I shifted focus to making my back as strong as possible everything changed. It now has become my best lift!

@jd0879 Жыл бұрын

The new look should be the permanent look. It’s amazing. Plus I learnt how to use deadlift properly with your vid in 2020. Thanks for the update

@cuck1ngfunt Жыл бұрын

Amazing timing, was just about to record myself for a form check on Monday. Thanks Alan. Looking good!

@morpheusmatrix7338 Жыл бұрын

Man it’s good to have you back! I’ve been deadlifting since the past 5 years thanks too your inspiring deadlift videos :) cheers from Denmark. Can wait to try this out.

@nolangimpel39 Жыл бұрын

Alan, you are the person I credit most with my outlook towards fitness. I really appreciate the work you do man. The short hair looks great by the way.

@Snookbone Жыл бұрын

Excellent guide Alan. Just to be safe I also don't move the barbell during the lift as well.

@beclops Жыл бұрын

Yeah I kinda wish he mentioned that, apart from that it's a great video though

@BM-si2ei Жыл бұрын

The deadlift is unique in that the set up is all that matters, no lifting required. Think yourself strong.

@redbeard3946 Жыл бұрын

Just imagining someone standing in front of a barbell 24-7 not doing anything while they somehow magically gain muscle mass is killing me.

@atytyanik Жыл бұрын

previous video was extremely useful. thanks for this newer version

@weaponson3-158 Жыл бұрын

Wow! I’ve been guilty of overthinking many things about the death left set up. Your cue about knees in line with elbows with shins touching the bar is huge for me. Takes the guesswork out of it. Thank you!

@jpwhitcomb Жыл бұрын

I appreciate the guidance about keeping your back rigid. The deadlift is the most mentally/emotionally challenging lift for me because I worry about back injury if my form isn't absolutely perfect. Knowing it is okay to have slight curvature while remaining rigid will help me get past this worry and add pounds to the bar.

@zpineda3294 Жыл бұрын

Good one on bringing up the deadlift myths. You will not believe how many gymbros at my college still buy into that shit in 2022 lmao.

@harleymbaldwin Жыл бұрын

Hey Alan! Looks like you lost some "weight" there!! I am proud to be ONE of those "MILLIONS of lifters" that you coached on the DL - that 1 simple cue you gave me to "drag the bar up the shins" made ALL the difference, and that's something I have carried with me over a year later! How's your C & J and snatch coming? I am headed for a Senior Masters Weightlifting medal in the next year and am really enjoying the journey! Congrats on the new Family "addition" and I hope to see the "new and improved" Untamed Strength one day in the future! A bit of "RIP" channeling was a nice touch Buddy!

@FIGGY65 Жыл бұрын

Thank You for sharing this fantastic updated version Alan! Your new look is all class🤟🏼🤙🏼.

@jayb2661 2 ай бұрын

Absolutely love you Alan! Always re-watch these and your squat videos to keep on track after rest periods/ a while without form checking. Thank you so much!

@spde Жыл бұрын

This is amazing! Deadlifts are something I look forward to training back up to (100 kg - am fine with up to 60 kg but am trying to really NAIL the form). Great video - I don't think it is possible to get enough of the "basics" 😌 Also I WILL NOT MOVE THE BARBELL!!!!

@caramelshorty4154 Жыл бұрын

mega gut gemacht, danke Alan! ❤️

@likelydaily6767 Жыл бұрын

Just came on here to find your old 5 step video to recommend to a new lifter so was delighted to see you’d updated it. Thanks as always

@ricardoveiga677 Жыл бұрын

Great video with useful advice, been deadlifting awhile but I will consider this info, some of it is actually new to me! Thank you Alan!

@wizdiz04 Жыл бұрын

Physical independence. Alan thrall coming through with the wisdom. I've never thought about it that way but being physically independent is one of the main reasons I train.

@1729krish Жыл бұрын

Nice to see Khabib with untamed strength

@synetic Жыл бұрын

this is a fantastic and detailed video - so many "how to deadlift" videos from other people are incredibly basic, and probably harm people with bad form more than they help. Kudos Alan!

@simonpollo Жыл бұрын

Awesome video (as always). Great to see how your queues change over time as you’ve seen even more billions of lifters. Looking forward to the updated other basic lifts.

@markc9949 Жыл бұрын

I'm a 37 year old Dad with two small kids who just started lifting. I'm not fat, I'm actually really skinny, but I want to be able to coach my kids in sports and just be an active Dad. I always wanted to DL but never knew how to do it. I know it's not much, but after watching this video, I easily dl'd 150 lbs where I was previously struggling a bit. This video was INSANELY helpful. Thank you so much for this.

@OmegaDonut 4 ай бұрын

What's your deadlift at now?

@ragnakak Жыл бұрын

That cue to have the front of your knees flush with the front of your arms helped me immensely. I had been putting my knees in between my arms, but right in the middle of my arm crease. Now I'm making gains again because my hips aren't too high and everything just feels better.

@user-nt4sl5hp5m Жыл бұрын

been watching your deadlift tutorials for a while now. I always come back to reference them when I feel like I need to correct my form. going to review this before my deadlifts tomorrow, thanks.

@fireflameft2964 Жыл бұрын

Okay second set and I can say that the "feeling heavy in my hands" is what makes me get into such good position. Thanks!

@jlhopwo Жыл бұрын

This is great! This is exactly what I learned, including "DO NOT MOVE THE BARBELL!" 🙂

@comically_large_chungus Жыл бұрын

One thing to note is if you have longer legs you can set up with the bar a bit more forward than mid foot this is what I like to do. Ben Pollack and Chris Bridgeford talked about this in Ben's newest video.

@j3694 Жыл бұрын

Great instruction! Alan's previous deadlift guide was super helpful for me a few years ago and this is a great refresher with even more helpful information. 🤟

@staceywood4369 Жыл бұрын

Awesome- as always! I learned so much from the first one- it is literally how I learned to deadlift! Thanks Alan!

@deenabdin4864 Жыл бұрын

Hey Alan, great video. I wanted to ask is it bad if I mostly (90%) feel the deadlift in my lower back and barely in my legs&ass? I follow your 5step deadlift setup but not sure if I'm doing something wrong.

@varietychillin9632 Жыл бұрын

“Legs&ass?” lmao idk why but this made me laugh

@comando293 Жыл бұрын

You're going to "feel it" in the weakest component in your posterior chain. That's the part that is benefiting the most from deadlifting. As you get stronger, where you "feel it" will likely change. You are most likely doing everything correctly. Keep lifting.

@deenabdin4864 Жыл бұрын

@@comando293 makes sense, thanks!

@axelgustafsson2932 Жыл бұрын

I just moved the barbell and now I added 20 lbs to my deadlift! thanks Alan!

@BradyHold Жыл бұрын

Alan thank you so much for these videos. I took a workshop with you a few years ago and I still think about it every time I lift.

@tobiasloudil576 Жыл бұрын

Thank you, Alan! Very good video! Clear, understandable and very much good information in a short time.

@mvd3775 Жыл бұрын

Instructions unclear, I moved the barbell.

@Rizzo91 Жыл бұрын

Instructions unclear, barbell was moved.

@blistersteel 2 ай бұрын

Is it still moving ?

@jakewwwjake Жыл бұрын

I plan on starting powerlifting this month. This explanation is so incredibly clear. It immediately gave me more confidence in my endeavor.

@RNR80Z Жыл бұрын

fak..moved the barbell accidentally.

@FitnessComedyParodyMEMECentral Жыл бұрын

Step 1: Find a dead body Step 2: Smelling salt for the smell Step 3: Sumo not allowed Step 4: Lift Step 5: Drop extra hard so Karen can hear

@SueRosalie Жыл бұрын

Alan's original 5 step deadlift video is one of the best videos on the net and was what got me into lifting.

@dwerggalago Жыл бұрын

Excellent advice! Thanks a lot! I always have some trouble finding the right starting point, but your pointer of how far to stand and then moving the shins towards the bar is going to help me immensely. 🙂

@mgonzalez8880 Жыл бұрын

Your original video got me into deadlifting. It became my favorite Excercise and got me into the gym motivated almost every day in 2018 to 2020.. thank you Alan.. i always refer to your tutorials for beginners alike.. You are the best!!! Need to come visit Untamed strength one day and say hello and thanks in person. Keep up the GREAT WORK!

@williamdiment7439 Жыл бұрын

this was the set up that got me to PR my deadlift many, many times. even after years; and my slight adjustments for what i found worked for me (feet slightly wider than what alan has here), it is the exact same setup i use every single time. you won't go wrong following these

@gigidope Жыл бұрын

Glad I found your channel! Thanks for the video! 💯🙏💪

@mellowmoo6747 Жыл бұрын

Another great video. Your original video helped me get my deadlift form down and post lockdown your videos have helped give me the motivation to go back to the gym with the same energy I had in 2017 😂

@h-dgronewold8584 Жыл бұрын

Your first Video helped me to fix my Deadlift years ago. So I bet I will eliminate some issues I have with this one. Thanks and greetings from Germany!

@michaellupu2080 Жыл бұрын

This was a fantastic upgrade! Thank you so much Alan!

@nikkikristine Жыл бұрын

I’ve ALWAYS referred back to your ‘17 video. Love it! Thanks!

@alexandermiller866 Жыл бұрын

I watched this video and felt a lot more confident to push myself. Lifetime PR!!! So thank you Alan!

@princellasmith7562 Жыл бұрын

This is the best deadlift video I have watched on all of KZfaq. I am down 58lbs and really working on some toning, now, so this helps.

@packercards87 Жыл бұрын

Appreciate the updated video Alan!

@briannnaaX 4 ай бұрын

This is the video. Thanks, Alan. Earned a new sub as well as my respect.

@alwr Жыл бұрын

The best and most helpfull video on deadlifts I have seen so far! 🎉Thank you sir!

@lastsecondshot5779 Жыл бұрын

Literally just watched a Mark Rippetoe video earlier about how to deadlift, and now you post this! I’m a beginner and really worried about injuring myself doing a deadlift because of improper form, and this video helped calm my nerves a lot! Thanks Alan!

@borysZ Жыл бұрын

Glad to see the classic motto is still applicable in current year

@Dan_the_cobbler Жыл бұрын

Can't believe it's been over 5 years since I started watching you dude, Congratulations on your long success. I now have my own KZfaq channel which has been carreer changing, competed in both strong man and powerlifting, all of which you we're an influnce for, Thanks man and hope to visit Untamed one day :)

@THEMASKFHC Жыл бұрын

Thank you so much for this video Alan, I finally was able to deadlift decent weight without severely straining my back. It felt amazing! I owe it to your amazing advice!!

@slipstreamperformance5151 Жыл бұрын

Alan has taught me so much about lifting .I love this channel!

@timneubeck Жыл бұрын

Thanks! I'm looking forward to my next deadlift session even more now!

@bigchung5803 Жыл бұрын

Another great video. Would love it you revisited all the other lifts as well!

@RagereaverNL Жыл бұрын

Thanks a lot for this! I usually teach beginners and the extra cues from this video will be extremely valuable!

@zx169 Жыл бұрын

Excellent, can't wait to try it out next session

@JohnKostarasskn Жыл бұрын

That was great man. Thank you

@marcosmorales659 Жыл бұрын

Great video, excellent instruction, super motivating!

@claudiamarianidamato9499 Жыл бұрын

I’ve learned so much from you throughout the years. Thanks so much

@juanoots2127 Жыл бұрын

I learned how to Deadlift using yours/Austin Baraki's method of set-up. Its what i reference to anyone who asks me how to deadlift. Thank you for years of education. Completely changed my life. Training UNTAMED

@sr.angrygatito6697 Жыл бұрын

Awesome content as always too

@muhammadsaad1928 Жыл бұрын

Sir, thank you very much. Helped me refine my technique and increase my lift. Really appreciate it

@tomharrison2423 Жыл бұрын

Thank you! Very informative video.

@MoreBuffMoreMuff Жыл бұрын

I love the "your back is bending, whether you think it is or not." This is 100%

@philg6046 Жыл бұрын

Appreciate it Alan! Good stuff brother

@jakestanley190 Жыл бұрын

I always show newbies your OG video, and now I'll keep doing it.

@arunnernamedrobin5286 Жыл бұрын

This is a great video. Thank you.

@vliegh Жыл бұрын

Thanks Alan. The original version helped me plenty, but this remake is very useful!

@jerseyjim9092 Жыл бұрын

Great deadlift tutorial Alan. A back condition has kept me away from deadlifting for over a year. I've recently starting nursing myself back with the trapbar and I'm looking forward to getting back to the bar.

@pinkflower3341 Жыл бұрын

Good video thanks for clearing everything up, very helpful!!!

@ahheng6402 Жыл бұрын

Just started deadlift a few months ago on top of my body workout. I am confident to increase weights after watching this. Thank You

@d3f3kt57 Жыл бұрын

This video is excellent, not just for beginners but for more experienced lifters as well. I find that after some time of focusing on progressive overload my technique on barbell lifts can take a hit. It's good to come to these videos and review what I could do better to improve my technique.