How To Deadlift With Perfect Technique (Step By Step)

Рет қаралды 2,996,020

4 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: 820

@walter7454 4 ай бұрын

Everybody gangsta until Jeff starts doing lengthened partials on the deadlift

@kakkakontent 4 ай бұрын

I LOVE SCIENCE 😍😍😍

@prod.bycresusatthebeach7753 4 ай бұрын

@@kakkakontent🤓🤓🤓

@humanspecieseradicationmedia 4 ай бұрын

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

@jerisjeris5965 4 ай бұрын

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

@dethdaemon 4 ай бұрын

@@humanspecieseradicationmediaDude 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 4 ай бұрын

bro is actually a mini pekka

@steffensaelens6664 4 ай бұрын

Fr bro

@neff7857 4 ай бұрын

lmao, love the Clash reference😂

@bosyogurtlight 4 ай бұрын

That's Gregg Douchead lol

@jalapenochips2408 4 ай бұрын

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

@mpownage4806 4 ай бұрын

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

@mrnonews 4 ай бұрын

The clearest deadlift tutorial I've seen

@arkatoz 4 ай бұрын

alan thrall's is better

@tedp9945 4 ай бұрын

Probably because he copied Mark Rippetoe

@arkatoz 4 ай бұрын

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

@n_-_- 4 ай бұрын

Hmm. I think you should also see Davis Diley

@Ultrabenbooyah 4 ай бұрын

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

@cureforintroversion1262 4 ай бұрын

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

@MarcAlcatraz 4 ай бұрын

Bro is built like a lego man

@donaldkasper8346 4 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 3 ай бұрын

@@donaldkasper8346pretty sure he's 5 6

@donaldkasper8346 3 ай бұрын

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

@Sora-o 3 ай бұрын

@@Bread011he looks shorter than 5’6

@komi9261 3 ай 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

@h34rt5k 4 ай бұрын

The editing is always so good

@TrumpProject2025 4 ай бұрын

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

@dity. 3 ай бұрын

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

@Abhiadventures07 4 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 4 ай бұрын

Nice

@vincnt9537 4 ай бұрын

Yes, deadlifts are vitals

@bobdarrick2628 4 ай бұрын

@@vincnt9537trap bar deadlifts

@benrice1629 4 ай бұрын

No you didn't tho

@Testosteroneisnaturaltrump2024 4 ай бұрын

@@benrice1629 how do you know

@hb6688 4 ай бұрын

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

@Neonpleco 4 ай бұрын

Barr🏴‍☠️

@jangingout 4 ай бұрын

Not all Canadians are newfies, but all newfies are Canadians

@nuclearpistachio 3 ай бұрын

bær

@randallgoulet1550 2 ай бұрын

He says it just like 2% of all Canadians

@evenscesar8174 3 ай бұрын

I need to wear socks like these to keep my shins from getting scraped up

@amandaroy9656 4 ай бұрын

Production quality of your shorts is UNREAL 😍✨🔥

@vasthefox 4 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 4 ай бұрын

U could do trap bar deadlifts instead

@rinvfx 4 ай бұрын

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

@TrumpProject2025 4 ай бұрын

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

@bobdarrick2628 4 ай бұрын

@@TrumpProject2025 it’s not worth it. But trap bar deadlifts might be.

@ElectorNiklas 3 ай бұрын

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

@kartikk127 4 ай бұрын

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

@sc2youtube744 26 күн бұрын

Seriously this would be amazing

@leodegas7731 3 ай 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. ✌️

@aminopro9426 4 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

@mattb9664 16 күн бұрын

Such a good exercise for the back, bottom to top. It elongates my spine for about 3-5 days and prevents cracking. Not sure there are any studies done but when I mention my benefits on various chiropractor channels or chiropractors channels posing as PTs, I would get disregards and shoe-away (like 'you were lucky') type comments. This exercise essentially keeps your back feeling like a mid-20s to mid-30s person for days after doing it.

@krishnamoorthi9486 6 күн бұрын

Hats off to the awesome editors. Looks so cinematic.

@Joe.0oo 4 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

@dannyazucena3376 Ай бұрын

My favourite exercise. At 58 years old, still no lower back pain.

@beboysub 23 күн бұрын

Jeff is the man

@Chuubie 3 ай бұрын

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

@Mrempoleon100 3 ай бұрын

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

@cj5376 4 ай бұрын

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

@lemonhead2833 29 күн бұрын

Jeff in sweats 🤤

@iveyhealth2266 12 күн бұрын

I'm 5'7, thanks for the motivation man. 💯🏆😎💪🏿

@RahulNigam25 4 ай бұрын

Beautifully demonstrated Jeff !! Short and Simple 😄👍

@Lintahlo 3 ай бұрын

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

@amixofgeekcontent 3 ай бұрын

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

@mehressagreen4615 29 күн бұрын

Clearest DL instructions ever seen

@theyetti90 4 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.

@mrkirksey 4 ай бұрын

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

@blackink4554 Ай бұрын

This helped me so much in understanding how to deadlift. Thanks for the guide!

@joes6143 4 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.

@MattVibes 4 ай бұрын

When he deadlifts it looks so smooth and perfect

@FanAuthor1 2 ай бұрын

I pulled my back doing Trap Bar deadlifts as a beginner by lifting too heavy in bad form, so I've been scared to return to it. I really appreciate Jeff's breakdown of how to approach a regular deadlift, as I'm resuming the lift now that my back is recovered. Will be following this as I get used to doing the movement. :)

@natemcintire8126 4 ай бұрын

Deadlift has always been one of my favorite exercises!

@PraetorianPat 24 күн бұрын

thank you for making this instead of a 10 minute fuckin video on a simple deadlift like a lot of other channels.

@mcbrainstem 4 ай бұрын

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

@dylanmoureau2062 2 ай бұрын

You mae some the best workout content fr

@carrieciccolella 2 ай бұрын

Love these videos!

@kayokk- 4 ай бұрын

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

@dusuncesizfilof 3 ай бұрын

Bro this video is very professional and perfect thanks for video

@user-gh5zk3rz8r 4 ай бұрын

Hey jeff u should make a training vlog.

@johnhickman930 9 күн бұрын

Thanks for the video 🤟

@RadhikaSharma-rj7bc 12 күн бұрын

I have been told SO MANY TIME by the trainers at my gym to SQUATT while doing deadlift!!!!!! Gonna show this to them 😂

@nasseralsulaitti3332 4 ай бұрын

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

@barracuda7249 4 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

@iveyhealth2266 12 күн бұрын

I've been doing them wrong😮😮😮 Keep bar in contact with legs, got it!

@Deeplycloseted435 Ай бұрын

Been lifting for over 20 years. Never did deadlifts. Squats, ham curls, and leg extensions forever. Been doing RDLs about 3-4 months, and my hammies and ass have gotten HUGE. Also, of note, nagging SI pain has vanished that has been there on/off for years. I LOVE it now.

@iguana4751 3 ай бұрын

Nice explanation - spot on

@nah2860 4 ай бұрын

Loving the graphics to your vids Jeff. Nice investment

@SimonLaPacer 4 ай бұрын

Will this help me get that bakery there?

@janpolansky9668 4 ай бұрын

Doing RDLs would be better but yes it would help

@secretasianman7622 4 ай бұрын

Hell yeah big boi

@hotlatte3230 4 ай бұрын

This is a great tutorial 👌

@user-tc3eu1xl7l Ай бұрын

Great form 👌🏻

@mohamedfasil4932 3 ай бұрын

You helped me a lot thanks

@gouravsoni2884 3 ай бұрын

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

@mightymike889 4 ай бұрын

I needed this

@idlehawk9553 4 ай бұрын

Good enough explanation to feel the tension just from watching!

@robertblevins242 Ай бұрын

"breathtaking "

@AdamKozelka 4 ай бұрын

Very helpful, thank you sir

@elocore1702 Ай бұрын

Thank you. I'm a newbie and i was wondering why my deadlift was so difficult. Turns out I was squatting

@zeldax3kid 4 ай бұрын

Jeff has the most legit reels/shorts

@JuanGabrielOyolaCardona Ай бұрын

Thanks for sharing 😀👍

@Chuubie 3 ай бұрын

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

@yonathan9515 3 ай бұрын

Great video! Sumo checklist, please!

@stevenboelke6661 4 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 4 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 4 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 4 ай бұрын

How is this possible?

@anitatorres527 4 ай бұрын

Thank you

@nathangabrielriegler5553 3 ай бұрын

Thanks Jeff :)

@Ultrabenbooyah 4 ай бұрын

Solid tutorial for the bodybuilding space!

@shapka8 4 ай бұрын

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

@vmvds 2 ай бұрын

i recently started doing this. and was amazed how much weight you can lift !second week i lifted already 90 kg

@brootex6679 2 ай бұрын

Thanks man 🫶🏻

@yojiviriak675 4 ай бұрын

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

@michaelbeholder 2 ай бұрын

Best in the game 😎

@ynnnk1278 4 ай бұрын

Thank you so much!

@heckerson604 4 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.

@michaelbrett171 4 ай бұрын

Thank you.

@dominikpecuch2177 4 ай бұрын

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

@OMAR-vk9pi 4 ай бұрын

false

@dominikpecuch2177 4 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 4 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 4 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 4 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

@danhoffmann1437 3 ай бұрын

good vid!

@koreanational 4 ай бұрын

You tha man

@jaetrnn6000 4 ай бұрын

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

@daviddawn9043 3 ай бұрын

Great .. all tou need

@alantyndall85 4 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.

@devindean1167 4 ай бұрын

Mark rippetoe already taught me these pointers

@nunninkav 4 ай бұрын

Bro Jeff "grip it and rip it."

@xFireboy2010x 4 ай бұрын

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

@ctxmason 4 ай бұрын

FINALLY someone who does it right!

@Shvabicu 4 ай бұрын

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

@Summerbe550 4 ай бұрын

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

@InfinityExt Ай бұрын

Also make sure your shoulder is directly above the bar. One of the most common injury on the deadlift results from people not doing this and breaking their back

@CD_CREATIVE_ART Күн бұрын

Nice loop :)

@calvinathy7881 4 ай бұрын

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

@Ismaschannel 15 күн бұрын

Hello, Mr. Jeff! Thanks for making this video and sharing. Absolute legend in cleanliness of explanation. I have a question for you (or anyone who knows), should my lower back be engaged enough to feel it getting tired after doing a deadlift set?

@BodyByRich 21 күн бұрын

Bro is short king king

@adslusco 4 ай бұрын

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

@andersongomez636 4 ай бұрын

@MajesticNaka 4 ай бұрын

Bro looks like a realistic version of Roblox

@VolkovVelikan 23 минут бұрын

Cool, I’ve been doing right without knowing lol

@FNHot 4 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.