what's up everyone morey croson here from the performance lab of california and we
have another new breakdown for you today and it is on deadlifting it's hard for me to even watch
or even look at this picture right here but it is deadlifting and some of the differences
that that we'll see in the gym between doing a deadlift like this really being banging it so
it's a primarily hamstring and glute exercise in comparison to doing it like this where it ends up
being primarily a back exercise so we'll go right into the information here you know going into what
what makes a deadlift a good deadlift is from the beginning and this is where primarily what I what
I tell people is as you're going down you wouldn't really want to make sure you're maintaining your
shoulder blades together and a lot of times I'll see people where they're they're gonna
keep like their neck and head up and eyes up as they're going down a little show an example
of that and that really negatively impacts the overall movement you really want your head and
you can see how my alignment of the spine is how it stays the same throughout and I'm keeping the
bar very close to my body throughout the actual movement this makes it so now I could really hinge
in that hip we don't want to make it look like a squat where you know you're letting that that but
kind of sink down you want to just be pushing your butt straight back as you're maintaining
that position within your your chin your spine this makes it so I'm very very straight when I
get to the bottom I'm and again look at my being able to maintain that the shoulder blades together
and keep the back nice and long and extended throughout the movement then when I'm coming
forward and coming upwards and really put a big emphasis on driving the weight down through the
heels and maintaining a fairly even pace between the rise of my shoulders and the hip I guess would
be really extension at the same time right so I don't want to end up going where my shoulders are
coming upwards too fast because what'll happen then is then your your hips will stay stay back
in your shoulders end up coming up which will create a roundness in the spine you want to be
pretty well synched up and that your shoulders are coming upwards as your hips are driving through
to make sure you have the right right position I'm going to move this one so you know some of
the things that we can end up doing wrong right here's an example we're really keeping that that
head and neck up you can see you know you can still maintain a good position within the spine
even when you're doing this it just ends up being harder to maintain that same flat back you can see
this you know where my back looks like that there and comparison to how it looked at the bottom here
see I'm going to see how it's more flat than this one in comparison to this one so there's a little
bit of a range difference and ends up happening when you really keep that that chin up and then
as you initially lift you end up just putting a little bit more pressure right on like the the
sacral lumbar kind of Junction like right above the sacrum is where you really feel it when you
have the chin up in comparison to you know if you have your chin a good position and you're able to
disperse the weight a little bit better okay this one I really over exaggerated just really
poor technique so you can see on the way down I just allowed my spine or my shoulder blades
to disconnect right and this will end up I see this all the time when when kids first
start dead lifting their first day dead lifting this is what they do they allow their shoulders
to get away from each other and they allow their back and people really send me videos two of them
dead lifting and they'll back will look like this so that's why I felt like there's a need
here I need to be able to give you guys some information on how the proper way to deadlift
days I mean you can just see where you know how big of a difference it is when you're here
a competitor in comparison to here I mean it's just way better way cleaner of a movement when
you're able to maintain that spine position in comparison to this where you're just completely
out of whack as you're going through and then now it makes all the pull having the lower back I was
joking with with Wes and telling them how my back is like actually messed up because of just doing
these deadlifts I mean these are really really bad deadlift so that's part of the reason why I
mean you can see here this is where I let my my chin come up to and that's just really not good
when you're coming through and yeah mess up my batteries doing it for one day one day of these
these exercises and old mess you up you don't do it the right way alright now I'm gonna just go end
up going right into traditional deadlifts we'll go and transition these over so our tiel's and
then and traditional so traditionally you could just taking it from the ground a little bit more
of a knee bend when you're doing the traditional deadlift I did kind of mess up here in that oh
this one was about work you might my chin tucked into my body the big thing I would say when you're
doing this is you really want to maintain the same amount of lift in your hips as the lips
and the shoulders the same thing that I was kind of talking about last time the speed now it's a
more of an upward speed where that RDL you know you really shift the hips back and so then it's
the speed of the shoulders as you're driving your hips forward and through now it's kinda more of
like the raise of your your shoulders and making that sync up well with the raise of the hips cuz
what'll end up happening is that people will end up extending their knee too early and the movement
and if you get your knee extension in that just because your shoulders start or stay down for too
long so you go right in the knee extension right into raising up your hips now that makes it so
you end up rounding your back more but you can see here where I was going and keep kept a good
distance there now as soon as my that bar crosses my knees now I'm really driving my hips forward
and through to maintain a good back position as I'm going through the actual lift okay we'll go
here this first one here I allow my chin to get a little bit further away from me as I'm lifting up
overall not bad though a little bit more extension in the knees right so my shoulders slowed down a
little bit a little bit more extension the knees which made it so I put just a little
bit more pressure in the back you see note here I I lost my the positioning right so you can see
the difference between how this one how my shirt looks here and there's a little bit more space and
comparison to how my shirt looks here and just how my my shoulders are a little bit higher in
this one in comparison to this one so there's just a little bit of a difference if you end up raising
up or extending your knees a little bit too early I exaggerated it more and more as we go where I
start to really you could see how much I extend my knees there and then from there just start try
to lift you can see the difference between what my spine looks like here right we're at kind of
a similar standpoint here or so you can see what it looks like here in comparison to when I just
go into a large amount of knee extension right away and then really have to drive forward and
through with my back this put a lot of pressure onto my back almost as much as the other ones
when I when I did it so you know you really got to be careful with this exercise there's so many
games that you can get from it is the same one where I really extend in my knees just look at
the original movement the difference in the original movement where I'm going here boom
slight extension the knees in comparison just like immediate extension the knees again I see this a
lot guys I see this tool I know it looks really bad but I see this happened to people a lot so
you got to be focused and be aware of what's going on and when you're when you're deadlift
hasn't I say it so it's a great exercise you can get so much benefit out of it but if you're doing
it incorrectly then you're gonna end up having back problems you're gonna have to really messing
yourself up and long term so just make sure you're doing it controlled make sure you you understand
what are the differences between having the right mechanics and not having the right mechanics now
I start going into really letting my my chin go and then also extending the leg now I really I'm
basically only pulling now with my lower back when I do this with my head and I also extend
my knees right away I'm just putting the lever only on my lower back in order to try to lift it
all right and so that ends up being the big a big difference between you know your overall form is
where is the position of your head and neck where is the position of your shoulder blades and then
what is the overall speed and the relationship between the movement of your shoulders and the
movement of your hips because if your hips are moving way faster than your shoulders right you
can see this happening your hips are moving faster than the shoulders then that ends up
being a big problem especially in the traditional deadlift because now you're gonna end up in these
types of positions here we're just putting all your pressure on the lower back and the issue
is is that from like a powerclean perspective they actually kind of teach you to drive up and
have more extension within the knee because now once you get to this position now you get back
underneath and you pop you know you you bend your knees again and you you get the bar up
and underneath it but the issue is is that it only is that part of the movement right so just there
is when you do the power clean whether or not get right back on either so it doesn't put as
much strain on the lower back but net if you go and continue to deadlift like that the reason I
says I had a client that said oh yeah that's how how I would start to power clean it's like okay
well that makes sense if you're taught to power clean like this and you're putting yourself at
risk for for problems and you're gonna end up having problems right so just make sure that
you're thoughtful of how your back is when you're doing these exercises like done making this to
make it so you can understand a little bit more you know one thing with the RDL to traditional
deadlift kind of seen the difference there but the more important thing is when you're doing
these deadlifts RDL traditional deadlifts I mean straight leg whatever the case might be anything
that you're doing a deadlift you have to be aware that there's a pressure there's a certain amount
of risk that you're putting yourself in with in your lower back and while it does build up your
lower back and your glutes on your hamstrings and so it's normal to feel some soreness in your lower
back but if you're blocking away from a deadlift work out saying man my lower back is sore and
not feeling soreness in your hamstrings and your glutes then you're probably not doing the exercise
right and hopefully this video will really be able to help you out all right as always guys
thanks for watching these videos if you have any questions you could always reach out to me
and you know check out some of the stuff we got going to have a lot of cool stuff going on with
speed a lot of some cool stuff going with ro I'm just really trying to provide as much value in
the e-commerce online world as I can right now so there's anything that we could help you out
with let us know we'd be happy to do so as always thanks for watching these and we will talk soon