I Ranked Every Deadlift Accessory Best To Worst

Рет қаралды 45,760

9 күн бұрын

In this video, we dive deep into the world of deadlift accessories, ranking them based on their effectiveness in addressing weaknesses, building strength, and enhancing overall performance. We'll discuss essential accessories like barbell rows, good mornings, Romanian deadlifts, and more, providing insights into how each one targets specific muscle groups and contributes to a stronger, more efficient deadlift. Whether you're struggling with lockout issues or need to improve your starting strength, we've got you covered with detailed analysis and expert tips.
Join us as we break down the pros and cons of each accessory, offering practical advice on how to incorporate them into your training routine. Learn how to identify and address common imbalances and weaknesses to take your deadlift to the next level.
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Пікірлер: 307

@mitchellhooperstrongman 7 күн бұрын

Check out www.lhbk.shop and grab your new favourite workout apparel! While you're at it, stop by moosecoaching.com/ and take a look at the available programs!

@torringtonstonekeeper 7 күн бұрын

Great info. Keep kicking ass moose your the strongest man.

@stefanteaca142 7 күн бұрын

The Booogz, El Ricko de la Sticko, Sticky Ricky, the Scientific pencil necks nightmare. Right in the first video shown, ,respect for that !!!

@nbs90 5 күн бұрын

Too bad he is so desperate for money he is getting pretty cringe with his latest Videos, i mean come on where is the old hardcore eric

@slee2695 4 күн бұрын

Roid head who tried to cancel Alex Leonidas a few years ago...a-hole

@slee2695 4 күн бұрын

He tried to backstab Alex Leonidas..he's an awful person

@panchaluitG 3 күн бұрын

@@slee2695Alex is a beta, and Eric hates betas.

@slee2695 3 күн бұрын

@@panchaluitG you know we can see your picture right?

@jasonm8920 7 күн бұрын

It's awesome you used the Bugz as an example. " ALLLLRIGHT FELLAS! WERE GONNA HORESECO*K THIS KETTLE BELL LIKE A REAL MAN ". Classic...

@jordanking3715 7 күн бұрын

love the bugenhaugen clips. Please do a collaboration with Him!

@sslc55 6 күн бұрын

This would be an amazing video!

@c---R 6 күн бұрын

Hope bugz does a reaction to this like he does nippards lol

@Linkolite 6 күн бұрын

@@c---Rhe just did!! Seconds ago

@slee2695 4 күн бұрын

No..after Alex Leonidas interviewed him he ended up stabbing Alex in the back...accusing him of faking his lifts

@anon1231 4 күн бұрын

@@slee2695 whaaat? We're can I find this?

@matthewmorrisonguitar 7 күн бұрын

seeing eric on here multiple times is amazing

@contentkeeper8769 6 күн бұрын

Eh, is it?

@MS-gu2ux 5 күн бұрын

@contentkeeper8769 Yes

@slee2695 4 күн бұрын

The guy who tried to cancel Alex Leonidas after Alex was kind enough to feature him on his channel?

@StaleyTraining 4 күн бұрын

Eric who?

@literatureconnoisseur Күн бұрын

@@slee2695 listen here pencilneck get alex's balls out of your mouth you've posted like 15 comments crying

@handcannon11 7 күн бұрын

Love seeing Eric on here

@Fortress333 6 күн бұрын

He was horse-c*cking some big weights, as usual, and none of it RPE (unless measured as RPE 10+++MAX).

@contentkeeper8769 6 күн бұрын

Too bad he isn’t very smart.

@handcannon11 6 күн бұрын

@@contentkeeper8769 How is he not smart?

@rickjames8087 6 күн бұрын

@@contentkeeper8769 i learned alot from him

@eunjangdong8843 6 күн бұрын

Pencilneck scientist spotted

@nationaalherstel7444 5 күн бұрын

THANK YOU FOR BEING MY FRIENDDDDD

@NickJennison 7 күн бұрын

The impression I have been given is that an SLDL starts from a dead stop on the floor without a controlled eccentric, while an RDL starts from the hang, with a controlled eccentric but doesn’t touch the floor. You might draw an analogy to rows. SLDLs are like Pendlay Rows, while RDLs are like Bent Over Rows.

@krzysztof-michalak 4 күн бұрын

Yes and it is definitely very different in terms of feeling and programming considerations imo

@joel5956 7 күн бұрын

How I do stiff legged DL's is literally just doing regular deadlifts from the floor but without bending my knees as much. If I fail a rep, it will pretty much always be a failure to get the weight to break off the floor. How I do RDL's is I start from lockout and hinge down until the bar is below my knees but the weight is not touching the floor and then I'll lift it back up to lockdown. I cannot possibly fail the RDL in the same position as I would on stiff legged deadlifts. So for me they're different lifts although I have definitely seen people do SLDL's very similarly to how I do RDL's.

@dlkmp7527 7 күн бұрын

Failure position is an interesting take on differentiating exercises, but at least for me, they're "failing" the same way by converging into my regular deadlift form.

@Joe-wt6eh 5 күн бұрын

Absolutely different lifts. Time under tension, start position, muscles favoured (glutes or hamstrings bias)

@c---R 6 күн бұрын

Oh my god I'm so happy someone of your caliber is talking about not understanding the difference between RDLs and SLDLs

@me_too_thanks5062 6 күн бұрын

It's literally the same excercise

@unbabunga229 2 күн бұрын

@@me_too_thanks5062no they’re different haha

@patootie3529 2 күн бұрын

@@me_too_thanks5062RDLs don't touch the floor and SLDL have dead stops on the floor

@Fillegubben Күн бұрын

How I've heard people explain it, and what I've seen for myself is just that on RDL people focus on the eccentric way more, versus the SDL being a deadlift with a somewhat controlled one, and often with the RDL people not starting from the ground, more of a constant tension. To me they feel the same

@tristansaephan300 8 сағат бұрын

@@me_too_thanks5062 no it is not lmao

@SarahJones-ik6jh 7 күн бұрын

Dude, your videos are awesome, keep it real

@RakugothDajjal 6 күн бұрын

4:40 Hooper throwin shade at the sumo bois lol.. I like it 👊😎

@D.Fay_Coe 7 күн бұрын

I had to pause the video twice to go into my google sheets and make changes to my deadlift program. excellent information. thanks mitch.

@jaredchalker7914 7 күн бұрын

The stiff leg deadlift has been my number one deadlift accessory even though I've only been doing it for about a month. Not that it's added a ton of weight to the bar but it has really allowed me to queue hips through instead of hitching my deadlifts at maximum weights. Really really great exercise

@Rykurex 6 күн бұрын

The only thing Mitch missed about Candito's wide stance deadlift is that he was doing it to increase his sumo pull. It's the equivalent of a snatch grip for sumo, definitely A tier!

@MrSocialish 5 күн бұрын

Yep! To his point of the start position (for conventional) being different though, how would the single leg deadlift be ranked higher than this? Lol.

@raducanueduard1337 10 сағат бұрын

This was an amazing video! We definitely want more of these for each major exercise or theme. After all it s an honour to have someone of your caliber and performance to give us his own practival views upon this type of stuff!

@maxglendenning544 7 күн бұрын

Absolutely loved this! I would be so stoked to see more accessory lift tier lists from you!

@asaelrodriguez7279 5 күн бұрын

Man This was awesome I was just looking for this kinda information. If you can would love to see this for the big exercises. Bench, squat, shoulder press. Great content as always

@lucasgraeff5391 6 күн бұрын

the first example being old bugenhagen is insane, I loved it

@neboise1377 5 күн бұрын

Incredibly well informed video great work brother

@bobbybobman3073 7 күн бұрын

Zercher snatches gotta be best deadlift accessory.

@tylergodfrey5064 7 күн бұрын

I'm scared to think what that would even look like. 😂

@kamkow1 7 күн бұрын

@@tylergodfrey5064 Clarence Kennedy has done a zercher clean in a video with jujimufu. looks goofy as hell

@NeuroLifting 6 күн бұрын

A tip for anyone wanting to measure band tension for any exercise, use a luggage scale which has the hook... when you pull the tension it'll tell you the exact weight at whatever point. Used this for bench press with bands for speed work a few years ago. Cheap on amazon also!

@urgamecshk 6 күн бұрын

The redneck way is to hang the band and put a dumbbell in it until it hits the same length. That's how I measured my pull up assistance

@craigbishop2529 7 күн бұрын

I don't understand everyone questions the difference between stiff and romanian deadlifts. Stiff leg deads hit the floor on every rep. Romanians stay in the air.I thought this was the obvious difference??

@guitarded7131 5 күн бұрын

Really heavy weighted full ROM sit-ups, Lat pulldown/Pull-ups, Goodmornings, Zercher squats and Leg press are the best deadlift accessories in my opinion. I have never tried snatch grip deadlifts but I could see how they would be useful.

@PaulSmithberger 7 күн бұрын

Great video! Squat and Bench next?

@mindfuldrone 7 күн бұрын

Many thanks for this.

@anthonyflores2297 7 күн бұрын

I'm so glad to hear you say that about rdl vs straight leg 😅 I can never sort out what is what and which I'm doing

@clintbissonnette3433 7 күн бұрын

Great timing for ideas before i deadlift tonight

@SeyaDiakite7 7 күн бұрын

Hey Mitch. I’m almost done with that fanart. You’ll love it for sure. Still figuring out how I’m gonna send it to you 😉

@strongmansam289 6 күн бұрын

Hey Mitch To my understanding, RDL is a top-down movement that emphasises the eccentric SLDL is a bottom-up movement that emphasised the concentric That’s how I define them for myself and my clients. Very similar but I make a pretty clear distinction with regards to the starting point and the emphasis.

@williambittner4601 7 күн бұрын

I have found banded deadlifts to be great as a priming exercise before a rep-work-focused deadlift workout. Generally, on my last few warm-ups, I will throw the band on, with the last warm-up being the working weight plus band tension.

@nato600 Күн бұрын

Hey Mitch, can you do a Squat, Bench and OHP "accessory best to worst" videos in the future? Love the content. Keep up the good work. Regards, Nate

@t6c756 7 күн бұрын

Looks good!

@gygii9557 6 күн бұрын

Cool video ! Hello from France !

@TheYoona12345 Күн бұрын

Thanks for sharing

@Robin24204 4 күн бұрын

Mitchell: "we have removed all deadlift variations" Also Mitchell: adding 15 deadlift variations, lmao

@walatalalaw 7 күн бұрын

Probably controversial, but what about nordic hamstring curls? High stress and tension on the hamstrings, which is often a weak muscle group for lifters. I’ll admit it’s a bodyweight exercise for most people, but few other exercises hit the hamstrings as hard

@sagebauer1077 7 күн бұрын

that's one of those "bodyweight exercises" that lots of people can't even do with their bodyweight. even guys that are super strong might fail because of their higher bodyweight...

@jamieganderton 4 күн бұрын

Agreed

@kristophervelez7490 7 күн бұрын

I’m a huge fan of straight arm lat pull downs

@juggernautathletics 6 күн бұрын

Great content! Can we get a video for the overhead press?

@shades4313 7 күн бұрын

Stiff leg deadlifts are basically like a normal deadlift (from the floor, deadstop each rep) just without any leg drive, knees relatively straight. RDLs are when you start from the top, go down til about mid shin (or lower) then reverse back up. So they actually are quite different with different benefits

@michaelhurley545 4 күн бұрын

I agree with your top picks a little surprised with leg press maybe i need to start throwing those back in..

@deadtoyou6660 7 күн бұрын

The RDL definition seems to have changed because back in the day it was pushing your hips as far back as possible without a ton of knee bend to get maximum tension on the hamstring and glute

@shades4313 7 күн бұрын

That’s still what it is

@Adam-bw6dj 6 күн бұрын

That's still what it should be, people just butcher it almost by turning it into a conventional deadlift without touching the floor. Then say its useless when they can't feel their hamstrings.

@chonkeboi 3 күн бұрын

I always thought that Romanian deadlifts start up and don’t break the eccentric concentric chain whereas stiff legged deadlifts are essentially deadlifts with straight legs.

@spikethebulldoghackett70 6 күн бұрын

Actually like swings for deadlift, it's not about the weight but developing explosiveness. Goodmornings are hard to do with heavyweight and got no carry over. Trap did nothing for me. My deadlift accessories are. 1. Bent over row partials - is much heavier than regular rows and aids much more in maintaining form in Deadlifts. 2. Partial Squats - leg drive off the floor 3. Shrugs - gets bar unstuck off thighs 4. Hip Thrusters - makes lockout better

@Truckster1 15 сағат бұрын

Nailed it!

@VincentK.McMahon 17 сағат бұрын

Mitch you forgot standing box sits definitely a top tier accessory for the deadlift

@Mr-mopar 3 күн бұрын

I like using a litter kettlebell for my warmups..helps with my hips engagement.

@xSpecterx99999999 7 күн бұрын

What do you think of a no/minimum eccentric deadlift? Basically drop the weight at the top, or lower very quickly with little resistance?

@neosilver7259 6 күн бұрын

Deadlift is the best accessory for deadlifts! :D

@Flahtort 3 күн бұрын

It would great to hear what accessory are in first place! I'm bodybuilding-minded folk and in bodybuilding we dont have accessory, we just have an exercise and stimulus.

@robinrozsypal984 7 күн бұрын

As I understand it, Stiff leg deadlift starts from the ground, with your hips high, you concentrate on the concentric phase and the excentric phase is only done with control but not excessively slowing the descend and every rep starts from the ground with the bar being motionless. On the other hand, Romanian deadlift, which you normally still pick from the ground with first rep, starts at top, you focus on the excentric phase, slowly descending with your hips going backwards to feel hamstrings as much as possible and finishing the rep with concentric phase before touching the ground and loosing tension. Stiff leg deadlift would be used primary to strengthen lower back a whole back strength and rigidity and romanian deadlift would be used primary for hams hypertrophy and strength.

@timbeech2056 6 күн бұрын

As a controversial one, where would you rank front squats? I remember reading a Tom Hibbert article where he advised using them as a deadlift accessory. Front-loaded movement with a high requirement for strength in the upper back, core and quads.

@drip369 7 күн бұрын

Kang squats&rucking helped my squat&deadlift While I understand your sentiment with the good morning, they probably made the list because of how they help strengthen the brace of the upper back

@Mr.PotatoAWESOMEFitnessTips 5 күн бұрын

I'm starting to think The La Stick is the favorite fitness youtuber of most of your fitness KZfaqrs hahaha maybe behind Juji

@kaismqadir 7 күн бұрын

Jefferson snatches are the best 💪🏽

@Priority64 Күн бұрын

First time here, you seem awesome. You are also an unit - subbed.

@mitchellhooperstrongman Күн бұрын

Awesome! Thank you!

@martinnilsson5295 7 күн бұрын

Stay humble and stay long in this business Mitchell it Will be epic

@imccrae1 5 күн бұрын

People who ACTUALLY deadlift....😆 You're my hero. Don't change 😍

@alex23011 6 күн бұрын

only 5:13 in and ive seen the Mountain Dog twice. insta like. RIP Mr. Meadows.

@ariesprime6060 2 күн бұрын

Great video, as always. Surprised there were no mentions of hyperextensions and sumo deadlifts.

@1XxXFreestylerXxX1 7 күн бұрын

How strong would you be if you tried for 1rm Sumo Deadlift?

@M1keDaly 7 күн бұрын

Good video. Made some valid points that let me see some of them I thought better the same way you do. Want to give the snatch grip ones a try, but I'm unsure if I just replace my deadlift day or do them every other week or something.

@sagebauer1077 7 күн бұрын

personally, I do them on my squat day after squats

@M1keDaly 6 күн бұрын

@@sagebauer1077 I used to as well. I'm in my 50's now and had to slow down a bit.

@SethAKPI 4 күн бұрын

Overall great list. I disagree with good mornings, bent over rows and RDL. For me RDL S, row S and good morning B.

@bbszabi 6 күн бұрын

Regarding Romaniian and straight legged deadlifts, I consder them different: the RDL starts from the top and the plates don't touch the ground - it can be executed with either straight of bent legs (like in a normal DL), while the SLDL for me starts from the ground, just like anormal DL, but it's executed with straight (but unlocked) knees. If you want to make either of them harder, just elevate your feet 2-4 inches.

@doott843 7 күн бұрын

This channel should be over a million subs. Every video I watch I feel this more and more.

@ak-zw8jv 7 күн бұрын

Can you do this for squatting??????? Amazing video

@adamyounk1039 6 күн бұрын

can you do similar videos for the other two lifts? bench and squat accessories.

@ruvimsemenyuk8224 6 күн бұрын

My favorite deadlift Accessorie is a deadlift row

@birdman4birdlegs 7 күн бұрын

No GHR or Nordic Curls?

@heynetalks 5 күн бұрын

Where would you place a suitcase deadlift & reverse hyperextensions in your list?

@MarkT-ci6cr 7 күн бұрын

Can you please make a video on reverse grip bench? I’m limited in equipment so these are my only option to hit my upper chest. I get a crazy good burn and there’s studies that say this is better then incline bench. Can you speak on if this is true? Is it safe on the wrists if you slowly progress?

@SenseiBoom 6 күн бұрын

Do exact the same for the Overhead Press ,Please 😮

@dingleberry10 7 күн бұрын

Do an nfl combine, or go to an nfl practice for fun. Would be a great video!

@Jocorum 5 күн бұрын

What about weighted glute/ham raises, roman chair back extensions, or reverse hypers as effective accessories?

@philipmarais 6 күн бұрын

My gues would be Squats Lunges Barbell rows More Rows (low pulley, pull up)

@houstin7866 6 күн бұрын

Would love a video series on the main lifts. Squat, Overhead Press, Push Press, Log.

@mitchellhooperstrongman 6 күн бұрын

Noted! Check out my PowerLifting Peaking training program & educational PDF on www.moosecoaching.com 💪

@JeffO- 6 күн бұрын

I was looking for back extensions.

@GringoEarthquake 6 күн бұрын

Thank you for bringing out rhe Rdl and Sldl thing. Both amazing moves but people terrorize eachother about the name and overcomplicate forsure

@tommannion3973 7 күн бұрын

Great video as a always Mitch. For me an Rdl starts from the top with a stretch reflex at hamstring mobility limit or tng on the floor. Also done typically with a more anal back position. Sldl starts from the floor with a more liberal comp setup back position with no leg drive. The band setups can be measured using a handheld luggage hanging scale. They are pretty cheap and accurate for replicable setups. I would have liked to have seen various hamstring curl variations and back extensions/reverse hyper included in the tier list as they are a priority over knee extension lifts for a conventional max imo.

@laurabull5566 7 күн бұрын

I’ve been confused about stiff-legged vs Romanian deadlifts too!

@mac5917 6 күн бұрын

RDLs from top and stiff legged from the floor. RDLs originated from the Romanian Olympic weightlifting team and Had a shrug at the top for weightlifting benefits

@0vi0lat0r0 5 күн бұрын

I think you were a little harsh on the Chain-DL. The rubber band one i do understand, but the chain is so diverse. You can fasten large heavy links to the chain at key intervals(Imagine your stop motion DL-lifts you were explaining) while still having a linear increase in weight by the original chain. The increase in weight is something positive. I know Eddie Hall just recently did a strength test where as in the end of his lift he drew 7500n(about 750kg) and having a ~500kg stress att the start of the motion. Maybe it's hard to reach a 50% weight increase with chains, but it's definitely apt when training for max DL and i argue it will definitely help with lockouts. That's how i reason.

@MicahSmart 5 күн бұрын

Leg press over RDL and paused deadlift is WILD but it's hard to argue with moose strength

@Kombatwombat93 7 күн бұрын

Romanians start at the top my good sir, while stiff leg is off the ground with very little leg involvement mainly to train the posterior chain etc, while RDLs are mainly a way to strengthen the Hamstrings as we are hinging at the hips sticking out butt out to put load on the hamstrings.

@connor_culp24 6 күн бұрын

Shoutout Rick Boogs!!

@bencoley7024 5 күн бұрын

I believe stiff-leg -- weight touches the ground each rep, RDL-- weight comes to mid - shin only each rep.

@dontyouworryaboutit_ 7 күн бұрын

SDLs to learn what it feels like to build tension through your posterior prior to a pull

@SmartSavage 5 күн бұрын

Did you made any videos about neck training? If not, plz make video about it. I wanna have bulbous rotund, strong neck, just like yours!

@divicospower9112 7 күн бұрын

Globaly agree with you, but if I must choose one exercice, I would go for the deficit deadlift. Where would you rank the glute ham raise?

@jrmiv69 7 күн бұрын

RDL - constant tension,bar never touches the floor SLD - bar comes off the floor on each rep,same body position ,same muscles,slightly different but both effective

@kanesnow879 6 күн бұрын

Completely unrelated but I bought an Airwaav the other day without realising it was your signature one! I just like black and red, lol.

@mitchellhooperstrongman 6 күн бұрын

Amazing 😂 How’s your training going with it so far?

@kanesnow879 6 күн бұрын

Pretty good! Funnily enough I used it for heavy DL's the other day. Definite reduction in RPE on the top set!

@sagebauer1077 7 күн бұрын

What about isolation movements such as quad extensions or hamstring curls? Also curious about back extensions, GHD/GHRs, Reverse Hypers?

@ForwardFormatM 7 күн бұрын

Stiff leg deadlift is a deadlift from the ground with straight legs or somewhat straight. Romanian deadlift is a deadlift that does not touch the ground, and keeps constant tenstion og the hamstring. They are verry different

@dontyouworryaboutit_ 7 күн бұрын

also hard agree with deficits, never noticed it in help from the floor, just my lockout. paused deadlifts, from just breaking it off the floor to pausing mid shin, 100% help off the floor

@aaronbarlow4376 5 күн бұрын

How can you do an eccentric only deadlift? Don't you have to deadlift it up to do an eccentric? I guess they could be 1 rep sets from a rack?....

@DollaritaSteve 7 күн бұрын

For some of us deadlift is hardest off the floor, so I wonder if trap bar would actually be huge for me. When I fail a deadlift it’s like the weight is glued to the floor, but if I can get it just an inch off the ground I will get it the whole way. For context, I’m long limbed and my deadlift is comically better than my squat which I believe is the root of my problem.

@Papolucho702 6 күн бұрын

I’m 6’8” and legally blind, so regular barbell squats are twice as a hard to do for me. Would a belt squat machine be a better bet for me? I’ve been doing them and it seems to be working and I add good mornings for spinal erector work. What do you think Mitchell? I haven’t maxed out in 2-3 months, and just doing many sets for 2-3 reps. Best pull is 570: I did just start doing snatch grip pulls this past Saturday too, so I’ll implement them for a bit too.

@Mr.PotatoAWESOMEFitnessTips 5 күн бұрын

Hey Mitch, I'm a big fan of glute-ham raises while holding the barbell in your hands, arms locked out (Pete Rubish Style)- where would you rank these? Thanks in advance.