Hey, what's up guys, I'm Scott from Muscularstrength.com and in today's video
We're gonna go over proper deadlift form so that each and every single one of you right now can go to the gym
Execute this exercise properly and not get injured
And the reason why I'm making this video is because I had just talked about the podcast
With Joe Rogan and Rob Oberst and I want to kind of follow up on that with a form video
Just so that you guys know what proper form is now I have made videos in the past
In fact, I have a really great one
Which I'll link to at the end of this video that goes over in detail
All the fine points of how to set up for a deadlift
The thought process behind this video is that you guys have already seen that one, but you're still having a hard time
Executing pulling the weight off the floor without doing it in two movements
Deadlift should be one movement. It should be here two here. A lot of you might have your feet in the right position
You're flexing your back
You're keeping your chest up you're taking in a breath and keeping your core tight
But you're still doing this and then this and that's the hardest part to get rid of and unfortunately
That's when the injury happens as well because instead of pushing through your legs
You're pushing through here and then pulling with your back and then what happens boom you get an injury
But before we get started as always if you guys enjoyed my content
Please show your support click that subscribe button tap that notification though
And while you're at it tapply tap that like button too. Okay, so
Whenever I train my clients guys
The I always seem to be repeating the same few tips on the same few exercises. And one of those exercises is the
Deadlift now whether you're doing conventional or sumo, and for those of you who are unfamiliar
Conventional deadlift your feet are about shoulder width you get into this position right here and you're pushing through and coming to the top
sumo deadlift is a little different you go out to the sides like this and you kind of
twist your legs and get a lot of tension here and
Then pull out and come to the top now for those of you who's sumo deadlift
You probably don't have as much of a hard time
With that 2-step motion going to the top just because of the position you're in in this position
It's kind of hard to do the deadlift just by bending over and lifting with your back
Like way harder than doing it the conventional way, so you're probably already used to
Contracting your glutes and your hamstrings at the same time in order to lift that weight up
but for those of you doing conventional it takes a bit more mind muscle connection to bend over and then
contract and push through your legs
well, having your hamstrings and glutes work together because essentially what's happening when you're not doing it correctly is
you're contracting and pushing through your legs and activating your hamstrings almost like a Romanian to here and
Then pushing through to get to the top
now the reason why this happens to a lot of us is because
When we go to the gym we tend to do a lot of exercises that train the hamstrings and the gluts separately
All right, you're doing some exercises specifically for your butt and there's some exercises specifically for your hamstrings
But you're not doing a lot of exercises that force those two muscles to work together, which is how they like to work
They're meant to work together. So what you need to start doing is incorporating some exercises into your current routine
That's gonna reteach your body how to make these two muscle groups fire at the same time and there's two exercises in particular
That can really help out with this.
And the first one is a deficit deadlift, and now a deficit deadlift can be performed a few different ways
All right, you can either stand on a plate like I'm going to or you can basically just get smaller weights
so for example if your gym has
Twenty fives. Alright, you can put a 25 on the bar and you can see that it's a lot shorter
So it's going to bring the bar closer to the ground because in order to perform a deficit deadlift
All we're doing is bringing the barbell closer to our feet. So when I stand on this plate right here
I'm bringing the Barbell close to my feet and that's where I wanna be
Now the width of this plate is the stance that I normally use
So if your stance is wider
And you're probably going to have to do it the other way or else you won't be able to stand properly
now the reason why a
Deficit deadlift helps is because it's gonna force you to get a lot lower than you normally would in
Order to access to execute this exercise properly
Normally you'd be about here which means your butt's already kind of in the air. It's about parallel
with the floor and then
You come up but because we're getting so low
Our butts going basically below our knees and in order to keep our chest up and push through
We have no choice but to really fire our hamstrings and glutes as hard as we can in order to maintain that position
It's actually very similar to what the bottom of a squat looks like because in a squat
That's what you're doing
Those two muscle groups are firing together at the same time or at least if you're doing ass to grass like I do
Because you're here and you're here pushing to the top
But when you're dead lifting on the deficit you're going from here to here. So it looks very similar
Another big change obviously is the foot position when I squat my feet are here when I deadlift my feet are here
So by doing deficit deadlift and adding them into your routine now, obviously
You don't lift the same weight you go lighter with this exercise
but if you can force yourself to get super low and if you don't have the flexibility, this will force that
Flexibility, okay
If you don't have the flexibility to get to here yet over time
It will happen trust me because I never used to have this flexibility either but you keep your chest up
Keep the rest of the form, correct. So you're locking out your arms. You're flexing your back chest up and you're pushing through
Flexing and squeezing your butt at the top as hard as you can
And then control on the way down and that's important guys. Don't just lift and then stand there
I want you to squeeze your butt cheeks so hard you can't even get a credit card in there
Alright like someone's trying to credit card you while you're dead lifting it ain't gonna happen
It's gonna get declined as soon as it gets to the cheeks. That's how you perform this exercise properly
The other exercise is gonna be a glute bridge and for a glute bridge and you guys will see me talk about this before
You don't want to do it the way Brie Larson's trainer tells her to do it. No, no
But
When you glue bridge guys
You don't want your feet way out here. Okay, that's gonna put a lot of unwanted tension on your lower back
It has nothing even to do what your hamstrings or glutes this will activate but having your feet further away from the bar
Puts way more tension on your lower back and you're gonna get hurt. I want you guys to grab your heels
like this and
pull them in as tight as you can and
Then get into position push the barbell into your thighs
Extend to the top and make sure when you get to the top
You're flexing and squeezing your butt as hard as you can once again deny that credit card right here and then come back down
Come back to the top flex and squeeze your glutes come back down
and as long as you're pushing through your heels and flexing your glutes, you're gonna feel hamstrings and glutes activation
I'm not saying that you need to stop deadlifting right now if
anything the best way to do to do this moving forward would be
Lets say deadlift is your first exercise
Maybe two sets of the deficit two sets of the glute bridge eight to ten repetitions
Moderate rate just to activate the area because if you stop dead lifting and just do these exercises it kind of defeats the purpose
what we need to do is activate the area get those muscles used to working in tandem with each other and
Then go over to the deadlift and apply
what we just taught our body how to do so
if you're still having a hard time with deadlifts and you're feeling it in your lower back and everything else is
Lined up you got the right shoes. You got the right belt. You're keeping your chest up you're taking in a breath
You're flexing your back
You're keeping your arms straight, but you're still having a hard time because your butt's going up before you come up like this
Deficits and glute bridge. Hope you guys enjoyed today's video
Be sure once again if you enjoy them tap that subscribe button click the notification bell smash
The like button and as always more good stuff coming soon
See you guys. If you want a refresher course on every single thing you need to know about the deadlift
You should really watch this video over here
I'm telling you guys it will change your life or if you want the article version for a quick read click the link below
Download my app join for free go to the article section type in deadlift, and then you're there. See you guys next time