How To Deadlift With Perfect Technique (Step By Step)

Рет қаралды 1,704,534

Ай бұрын

How to deadlift with perfect technique. Here are my 5 steps:
First: set your stance. Start with your shins about one inch from the barbell and your feet at hip width. For a sumo deadlift, you’ll take a wider stance but I’ll cover that separately. The bar should cross the middle of your foot. Point your toes slightly out.
Second: grab the bar. Set your hips back with nearly straight knees. Don’t make the common mistake of squatting down. A deadlift isn’t a squat. Grip the bar with your hands just outside your shins. An over/under grip, hook grip or strapped grip will keep the bar from slipping. Let your shins make contact with the bar - they should be pointed straight up.
Third: pull the slack out. Instead of ripping the bar, pull tension into the bar gradually.
Fourth: pull. Lift your chest up while thrusting your hips forward. Keep the bar in contact with your legs.
Fifth: lockout. Stand up straight and lift your chest up. Don’t shrug or squeeze your back at the top.
Lower the weight by setting your hips back and letting your knees bend. Keep the bar in tight so it lands back over the middle of your foot.

Пікірлер: 587

@walter7454 Ай бұрын

Everybody gangsta until Jeff starts doing lengthened partials on the deadlift

@kakkakontent Ай бұрын

I LOVE SCIENCE 😍😍😍

@prod.bycresusatthebeach7753 Ай бұрын

@@kakkakontent🤓🤓🤓

@nattyfatty6.0 Ай бұрын

Everybody uninterested until shitness effluencers they like start profiting off of concepts I've spoke about for years, without giving credit

@jerisjeris5965 Ай бұрын

don't hate the player, hate the game @nattyfatty6.0

@dethdaemon Ай бұрын

@@nattyfatty6.0Dude thinks he deserves credit like anyone watched and copied his 24 subscribers account 😂 I'd love your confidence dude, but it's more like delusion at this point

@nephh_e Ай бұрын

bro is actually a mini pekka

@steffensaelens6664 Ай бұрын

Fr bro

@neff7857 Ай бұрын

lmao, love the Clash reference😂

@bosyogurtlight Ай бұрын

That's Gregg Douchead lol

@jalapenochips2408 Ай бұрын

is it required to stretch your nike socks up to your knee to deadlift

@mpownage4806 Ай бұрын

@@jalapenochips2408prevents the bar from sanding your shins over longer time

@MarcAlcatraz Ай бұрын

Bro is built like a lego man

@donaldkasper8346 Ай бұрын

Very tiny. Looks like 5'4". I am 6'5" so I have double the lift range he does. Still image I am looking at now, his elbows are way bent out to start gripping the bar.

@Bread011 Ай бұрын

@@donaldkasper8346pretty sure he's 5 6

@donaldkasper8346 Ай бұрын

@@Bread011 One third the screen is floor so video is shot from the floor to make him look taller.

@Sora-o 14 күн бұрын

@@Bread011he looks shorter than 5’6

@komi9261 12 күн бұрын

@@donaldkasper8346 We will all die and turn to dust and we came from sperm, no need to have an ego over people because of their heights

@mrnonews Ай бұрын

The clearest deadlift tutorial I've seen

@arkatoz Ай бұрын

alan thrall's is better

@tedp9945 Ай бұрын

Probably because he copied Mark Rippetoe

@arkatoz Ай бұрын

@tedp9945 of course. He is a starting strength coach so teaches Mark's method.

@n_-_- Ай бұрын

Hmm. I think you should also see Davis Diley

@Ultrabenbooyah Ай бұрын

@@arkatoz DO. NOT. MOVE. THE. BAR. BELL.

@h34rt5k Ай бұрын

The editing is always so good

@disneymeta3397 Ай бұрын

That is one complicated lift. Needed editing. All for one lift 😂

@dity. Ай бұрын

Jesus Christ changes everything He loves u & type n upci church locator 4 church near u try Acts 238

@Abhiadventures07 Ай бұрын

I started doing deadlifts because of your programme. Thank you Jeff. Because of you I saw results and really got fond of lifting and now it's the most vital part of my lifestyle.

@Testosteroneisnaturaltrump2024 Ай бұрын

Nice

@vincnt9537 Ай бұрын

Yes, deadlifts are vitals

@bobdarrick2628 Ай бұрын

@@vincnt9537trap bar deadlifts

@benrice1629 Ай бұрын

No you didn't tho

@Testosteroneisnaturaltrump2024 Ай бұрын

@@benrice1629 how do you know

@leodegas7731 29 күн бұрын

I do my deadlifts like you, but I remember when I first started deadlifting at the age of 58. I was afraid so I did a lot of research. I looked at ( i guess ) famous coaches for powerlifting. I remember using the legs to get the weight moving from a dead stop was one of the biggest help for me. My core wasn't developed yet. Now 4 years later (age 62) I do more of a rdl style with no belt, i do 400lbs sets of 4. Definitely not an expert, I am just telling you my experience with this lift. I was afraid of it, and now i love it. It just feels so good. 😊 Oh, and on days that I don't feel like being in the gym, the checklist is the most important thing. I think it saves me from injury when my head is not in it while i do my beginning sets and warm-up. ✌️

@amandaroy9656 Ай бұрын

Production quality of your shorts is UNREAL 😍✨🔥

@kartikk127 Ай бұрын

Wow. This is incredible. I would love a shorts playlist for all major exercises.

@cj5376 Ай бұрын

Jeff is the only dude you need to tell to skip leg day

@hb6688 Ай бұрын

The most Canadian pronunciation of the word ‘bar’ ever 😂 love it, Jeff’s the man eh 💪🇨🇦

@Neonpleco Ай бұрын

Barr🏴‍☠️

@jangingout Ай бұрын

Not all Canadians are newfies, but all newfies are Canadians

@nuclearpistachio Ай бұрын

bær

@randallgoulet1550 3 күн бұрын

He says it just like 2% of all Canadians

@vasthefox Ай бұрын

I was reluctant to try this exercise before because I was not well instructed. I am thankful to Jeff for changing this. I am excited to get into dead lifts now.

@bobdarrick2628 Ай бұрын

U could do trap bar deadlifts instead

@rinvfx Ай бұрын

just start light and work ur way up, there's no risk of injury with light weights

@disneymeta3397 Ай бұрын

That is one complicated lift. Needed editing. All for one lift 😂

@bobdarrick2628 Ай бұрын

@@disneymeta3397 it’s not worth it. But trap bar deadlifts might be.

@ElectorNiklas Ай бұрын

work with a trainer to get started. risk of injury is high with deadlift, but it's worth it to learn it

@aminopro9426 Ай бұрын

Not squatting down is correct depending on your purpose of the exercise. If you want to lift as heavy as possible, then having legs in 45 degree angle can help you use more leg drive and lift heavier

@cureforintroversion1262 Ай бұрын

“A deadlift is not a squat” Words to live by. Thank you Jeff

@joes6143 Ай бұрын

A game changer for me was to make sure your knees/legs are touching your arms when pulling up. When doing that everything felt tight and solid.

@Joe.0oo Ай бұрын

Wish I saw this 2 days ago… my back and shoulders and dead rn. My gym buddies are apparently all wrong with form, so thanks for sharing lol

@MattVibes Ай бұрын

When he deadlifts it looks so smooth and perfect

@RahulNigam25 Ай бұрын

Beautifully demonstrated Jeff !! Short and Simple 😄👍

@natemcintire8126 Ай бұрын

Deadlift has always been one of my favorite exercises!

@theyetti90 Ай бұрын

You should do more of these. Great for the youth, and a good reminder too. I don't do that grip anymore after watching someone rip their bicep, though. I do double overhand now.

@Lintahlo 22 күн бұрын

One of the best checklists I’ve seen. 👏👏

@mrkirksey Ай бұрын

Excellent 👌🏾👌🏾👌🏾 1 of the best DLs breakdowns I've seen on the net!

@kayokk- Ай бұрын

Great video👍🏽 We need more of these detailed explanations.

@dusuncesizfilof 11 күн бұрын

Bro this video is very professional and perfect thanks for video

@amixofgeekcontent 13 күн бұрын

keeping the bar against your legs. I was beginning to suspect this, but never actually heard this cue until now. Thanks.

@Chuubie Ай бұрын

I have no excuse avoiding deadlifting now cuz Jeff’s method was super clear🏆

@user-gh5zk3rz8r Ай бұрын

Hey jeff u should make a training vlog.

@barracuda7249 Ай бұрын

A big point for me to get a better Deadlift was to really contract the lat by shifting the shoulder blades back and down plus rotate the shoulder outwards

@Mrempoleon100 Ай бұрын

Dude i might not have the goal the build that much muscle like you...but you are definitely my role model.

@carrieciccolella 5 күн бұрын

Love these videos!

@hotlatte3230 Ай бұрын

This is a great tutorial 👌

@mcbrainstem Ай бұрын

Thank you, I think I was actually kinda squatting into it beforehand

@dominikpecuch2177 Ай бұрын

No mention of the back? I was always told it's super important not to bend.

@OMAR-vk9pi Ай бұрын

false

@dominikpecuch2177 Ай бұрын

@@OMAR-vk9pi yeah well, try to do non trivial weight and arch your back like a cat, let me know how the surgery went

@OMAR-vk9pi Ай бұрын

@@dominikpecuch2177 are those the only two options in your limited mind? Not bending at all and completely arched 😂you’re aware plenty of elite deadlifters do flex their spine right

@dominikpecuch2177 Ай бұрын

@@OMAR-vk9pi maybe try reading, but this time, try using your brain...you said "false" to my comment which means bending is ok to you...care to elaborate then? so you don't look like complete fool?

@fortnitetrashcan8308 Ай бұрын

@@dominikpecuch2177 a slight bend in the upper back isnt going to kill your back but if you arch it like a cat shitting then yes you'll visit the doctor in no time

@zeldax3kid Ай бұрын

Jeff has the most legit reels/shorts

@adslusco Ай бұрын

Clear and concise and on point. One of the greatest tutorial clips ever made

@andersongomez636 Ай бұрын

@iguana4751 Ай бұрын

Nice explanation - spot on

@idlehawk9553 Ай бұрын

Good enough explanation to feel the tension just from watching!

@mightymike889 Ай бұрын

I needed this

@telepathicmagicshop Күн бұрын

4/5 room for improvement. Thanks these videos are easy to,understand

@alantyndall85 Ай бұрын

A cue I've been given, which seems to work well, is to screw the shoulders into the bar. That keeps the back tight and takes the slack out of the bar.

@nah2860 Ай бұрын

Loving the graphics to your vids Jeff. Nice investment

@mohamedfasil4932 28 күн бұрын

You helped me a lot thanks

@Chuubie Ай бұрын

Need to Airplay this on my gym’s TV so I can be sure I’m doing it right 👀

@FNHot Ай бұрын

only thing I dont do is grind the bar against my shins, heavy weight rips the hell out of them, and Im tall enough that I can leave a tiny space so i dont need high socks to do it.

@AdamKozelka Ай бұрын

Very helpful, thank you sir

@nunninkav5307 Ай бұрын

Bro Jeff "grip it and rip it."

@yojiviriak675 Ай бұрын

Mr Nippard. Please do infodense shorts like this more. Very effective ❤ thnk u

@gouravsoni2884 Ай бұрын

ATHLEAN-X™ | Jeff Cavaliere's tutorial is the one that helped me most.

@nathangabrielriegler5553 Ай бұрын

Thanks Jeff :)

@jaetrnn6000 Ай бұрын

The best deadlift advice Ive gotten is to pull the bar as if it were stuck to the ground.

@stevenboelke6661 Ай бұрын

I appreciate that in your example of what not to do you flexed your elbows. I see too many people do that. Deadlifting isn't especially dangerous, but too many people are scared of a torn bicep when it only happens when the lift isn't performed correctly.

@Gunblastz Ай бұрын

Yeah for that reason it's hard for me to recommend over/under grip to people. Of course it's fine if you use proper technique

@Shvabicu Ай бұрын

@@Gunblastzif you aren't competing in powerlifting, straps are essential. No bicep tear risk, no imbalances due to lifting with different grips and no torn skin due to hook grip.

@vincnt9537 Ай бұрын

How is this possible?

@hereitgosagain12 Ай бұрын

Few things missing; pulling shoulders back to make sure stress isn't falling too much on lower back, keeping balance across feet to distribute weight properly, inhale and tense core again for back security, keep sight on a point at the bottom of the wall in front of you to keep you focused and head upright. Probably a few more I'm missing. A bit more than 5 steps for a perfect Deadlift anyway.

@brootex6679 9 күн бұрын

Thanks man 🫶🏻

@ynnnk1278 Ай бұрын

Thank you so much!

@yonathan9515 21 күн бұрын

Great video! Sumo checklist, please!

@Summerbe550 Ай бұрын

Oh yes, please do this for sumo deadlift, too🙏🙏

@Soulaymane_kt Ай бұрын

"now you have my" 💅 💅 💅

@xFireboy2010x Ай бұрын

Hi Jeff, great vid as always 🤙🏽 What are the shoes you’re wearing please ? Thank you

@Ultrabenbooyah Ай бұрын

Solid tutorial for the bodybuilding space!

@shapka8 Ай бұрын

ai is satanic the logo of apple is the first sin believe in GOD and go forward!!!!

@adthompy137 Ай бұрын

I think proper bracing of the core should be included as well.

@shizamza Ай бұрын

I did that shoulder shrug thing before and the next days my traps felt like they were gonna fall off. Tried implementing that more for some trap work but my shoulder joint really didn’t appreciate that lol still getting pretty juicy traps doing stuff the right way

@hernan222 19 күн бұрын

Jeff, i think you already explained it in other video, but i cant seem to find it, on deadlift, how/when you maintain the full stretch? As you always state that its the most important part of the exercise. Should you hold on an specific position? Is it reasonable? Would it increase the danger to arch the back and have bad form? Ps: amazing videos, i apply most of your sugestions while training

@amitbarzilai4032 29 күн бұрын

Could you give one example of perfect for with a larger RPE? I feel like it would help to see these points still apply with higher intensity

@calvinathy7881 Ай бұрын

Bro Jeff is just as jacked as normal Jeff. Guess I’ll have to start my bro split soon 😎

@karanbiswas9956 Ай бұрын

Honourable mention : "Do not move the barbell" IFYKYK.

@schmo7777 Ай бұрын

I do shrugs at top to destroy traps for massage.

@heckerson604 Ай бұрын

“Don’t bend your knees. This is in a squat“ dude I’m 6 foot three. I’m gonna blow out my back if I don’t do that.

@FabEnPeOr2 Ай бұрын

🔥🔥🔥thanks man this is a great video! Do you have a vid or some recommendations for a beginner or pre exercises for someone starting with deadlifts. I have been trai now for 3 months but I am still not feeling ready for the movement and I have had in the past lower back issues for longer sitting or bad exercising... Now I have been great but I dunno how to start

@michaelbrett171 Ай бұрын

Thank you.

@HunterXVII Ай бұрын

I like to pull the slack out before I lower my shins to the bar, but when teaching a beginner its best to teach them to pull the slack out at this videos point because they tend to forget to bring their shins forward :')

@ctxmason Ай бұрын

FINALLY someone who does it right!

@Shvabicu Ай бұрын

There's plenty people who do it right. Just look at ANY elite powerlifter

@SimonLaPacer Ай бұрын

Will this help me get that bakery there?

@janpolansky9668 Ай бұрын

Doing RDLs would be better but yes it would help

@secretasianman7622 Ай бұрын

Hell yeah big boi

@jzayas5698 Ай бұрын

One tip I heard some time ago was that when you go down, imagine you are closing your car door while your hands are busy.

@Raul-ux22 Ай бұрын

Way easier in this video than when I do it 😭

@Kaif2thekiller Ай бұрын

Never forget to engage the core

@somadebnath1535 29 күн бұрын

Barbel was violated

@AT-03nt Ай бұрын

Ngl i pull up these shorts when im in the gym. Trying to make sure im doing it right

@deandrewright9433 Ай бұрын

Can you do a check list for the trap bar?

@baskack 14 күн бұрын

Do actually shrug at top, mega traps same time 🔥

@danhoffmann1437 Ай бұрын

good vid!

@bobdarrick2628 Ай бұрын

Maybe do OHP/military press next

@MotivationUnleashed69420 Ай бұрын

Bro really said "fuck the bar"

@andrewpeterson5882 Ай бұрын

The only thing going on in my head when I set up for a deadlift is Alan Thrall's voice going DO NOT MOVE THE BARBELL

@nasseralsulaitti3332 Ай бұрын

I would add that you would push down with your legs instead of only pulling with your back

@tuny1209 Ай бұрын

I need those shoes!

@TheUnkindness Ай бұрын

Do you do your own editing? Because I'm starting editing myself and I'd love some tips to do things like in this video!

@lyle_james Ай бұрын

I love bro Jeff

@deadsick95 21 күн бұрын

Angle of the feet can vary for each individual, depends if one has anteverted, retroverted or regular femur attachments on the hips (this also affects stance width for conventional). You also missed this in your Technique Tuesday video for the deadlift. You need to address this mate.

@jameshunt3504 29 күн бұрын

I agree with everything he explained except on occasion. I do like to squat down if I'm going super crazy heavy. Especially if a little fatigued, it's, it's not going to hurt anything to get a little more push from the legs on a big lift. Just my opinion and trust me. The benefits have paid off over the years.

@YRO. Ай бұрын

"Pull tension into the baℜ"

@bigJofLA Ай бұрын

I’m curious your thoughts on Olympic lifts.

@Veritasss1985 Ай бұрын

Thank you

@greenamogus Ай бұрын

No mention to engaging the core

@PeterPan-cy7oy Ай бұрын

thx man. i hate this exercise .i always afraid to crash my intervertebral disc

@RaiderDFG Ай бұрын

I gotta start doing deadlifts 🫡

@andym3278 Ай бұрын

Nice panda shoes bro, for real. Also what about lats engagement ? I was told to bring my shoulders down back for proper lats engagement. Is that a thing ?