Powerlifting Leverages
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- เผยแพร่เมื่อ 27 พ.ค. 2014
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Always been happy about my long legs. As soon as i started squatting I changed opinion.
Doesn’t this depend on your femur to tibia ratio? Not leg length?
@@urbrodieaj2363 really depends on your leg to torso ratio. If you have long legs but a long torso then its not as hard as someone with long legs and a short torso. Having a long torso allows you to stay morr upright during the squat.
@@SKgyebaek A long torso requires you to bend over more not stay upright. That is what he said in this video.
@@kevinthomes1046 as i said it depends on your leg to torso ratio. go look at guys like lu xiaojun. he has very long torso with short legs which means he barely bends over at all during back squat.
@@SKgyebaek You are correct. My statement was wrong.
Wow this has got to be the most under utilized channel on TH-cam. I'll make it through the whole playlist within the next week or two. Thank you for all of this valuable information.
Thanks!
I have long legs and arms but a short torso
I have long legs, short torso and med/long arms. When people say to 'squat down' to conventional deadlift I find it so much harder than when I lift my hips a little higher and pull from there. This video explains that really well to me. Thank you!
i think i have prety short arms and after i passed 5plate deadlift, sumo felt a lot more comfortable for me, it was very very hard for me to keep my back perfectly straight on a conventional but pulling sumo is now more comfortable on the back and less tiring for me overall.
Wow dude your channel is absolutely phenomenal. You are the next big youtuber that's going to arise in the fitness community, I guarantee it.
-Alex
AlphaDestiny what a plot twist
TimsTuts 😂😂
Aged like milk
I guess Im randomly asking but does any of you know of a way to get back into an Instagram account??
I stupidly forgot my account password. I would love any help you can give me!
@George Logan instablaster ;)
I've only watched 2 videos of your channel yet, but already realize what a gem I've found. Amazing content. Exactly what I was looking for.
Honestly you earned my sub! You go more in depth on lifting and form than anyone Ive seen on youtube.
The first weightlifting video I've seen that accurately applies the principles of basic physics. Well done brother.
Best powerlifting advice channel on TH-cam.
This is outrageously good content. Thanks for the great info, and good luck with the channel. I'll be spreading the word that this is the place to come for the analytical lifter.
I hope your subscriber base goes from strength to strength... I have a feeling it will!
Thanks!
Dude this video was really informative and easy to understand. Props to you bro and keep that good info up.
You're the man, Izzy! We hope to see more content from you soon!
Awesome video. I have terrible leverages for DL & I knew some of the exact reasons how that affected the lift but now I know more, thanks. Watched, learned, liked & subbed
PLTW - WOW! I have been looking for this biomechanics explanation for so long. I am hoping to start powerlifting soon.
Thankyou so much- just what a novice needs.
Nick
Great video...a very informative 9 minutes well worth watching. Viewed it a few times and am finally getting a handle on what leverage is all about...thanks.
This is really good stuff, most informative...
Exactly what I need, fantastic job!
Fantastic video and narration. Thank you
Terrific video, learned a whole lot from this.
What a great vid. Thank you!!
Just subbed man candito sent me love your channel so far been watching videos and really like all the info
This video is genius bud thanks!
Thanks,
Great work
IMPORTANT QUESTION!
I've found an article claiming that the moment arm in conventional and in sumo is actually the same, because we should measure the distance by the line crossing our femurs; all the way from hips to feet. Which statement is true?
ok the arm length has less to do with forces based on angles but distance the weight travels and greater starting leverage
I have short arms short legs and a longer torso so in bench and squat I do really well while I struggle to deadlift
great video
hey just found this Video by accident and WOW thats really good Information! :) subbed here, want more, going to watch like 20 Videos this evening :D
Thanks for sharing
Super
awesome info...you seem to have a solid understanding of bio mechanics. Any resources you'd recommend to someone looking to learn about that field on their own?
Check the description box for a link, but Starting Strength, in my opinion, is actually a great resource for this. I don't even care about the program in the book. The biomechanical analysis is by far the most useful part of the book.
So moment arm means keeping the bar close to your shins in a deadlift for example? I've read that book numerous times but couldn't really understand it?
Think of moment arms in terms of wrenches. You are the bolt. The longer the arm of the wrench trying to turn you, the harder it is going to be for you to resist being turned. You want to minimize the distance between the joints and the bar for this reason.
PowerliftingToWin so in squat terms what does that mean?
***** I might not be quite right but in Starting Strength it talks about how the bar needs to be directly over the middle of the foot. If the weight moves forward or backwards, the squat becomes a lot harder.
What if you have neither long nor short extremities?
damn informative video...what technique would you recommend for the short arm conventional deadlifter with short legs also to be in a better position
This is the question I was hoping to find an answer for!
Sorry if this is a stupid question but what is it about having a more horizontal back position that makes it harder to keep your back flat during a lift. I mean it makes sense, I could feel that that is the case when I lift but I'm wondering if you have a more detailed reason for what is behind that? Thanks :)
Look at the angle between the lower back and upper legs. its very small and therefore requires great hip mobility. when rounding the lower back you make that angle larger, so less hip mobility is required.
Whatever i read/see at the Internet speaks about: Long Limbs and Short Torso; and the opposite, Short Limbs and Long Torso.
The Third Body Type is the intermediate.
I am not like that, my brother is not like that, and many other people i know are not like that.
I have Short Arms (especially upper arms), Short Torso and Long Legs.
I'm good at Bench Press and bad at Deadlift and Squat.
I'm also good at Pulls and Dips (again, i have Short and Thick upper arms).
I am not a powerlifter, i just like strengthlifting/strengthbuilding.
Izzy, please, come back:(
Awesome video! I love your channel. I have short arms, a long torso, and long femurs, so I have to deadlift very horizontal. However, my back bends alot and I have trouble keeping the bar close to me from the ground to my knees. I think it may be due to my body imbalances. I did bro splits when I was in high school. Any advice on which parts of my body I can work on to help me keep a tighter form for my deadlift to specifically address this issue? I feel like every channel has different advice for preventing back rounding and back rounding occurs in different ways and for different reasons to different people, so it is very hard for me to fix it.
4x12 Romanians 3x5 rack pull at the knee
I have longer arms however I deadlift in a even more squated position but also more like a short arm deadlifter it just feel like I get a better workout from it
It’s still easier for you to keep your back for though. I tend to avoid deadlifts because if the weight even comes close to my max it becomes too hard for me keep my back flat in that position. And I’ve injured myself several times. I think i need to get a trap bar
My gf is 176cm, im 189cm. Our hips are the same heigth when we stand next to eachother.. i guess my torso is long af
This is a great vid but how about things like torso length? I have a relatively long torso and no particularly long arms. How would this affect my deadlift? I do notice that I always feel a lot of stress on my back doing conventional and its very hard for me to keep a flat back.
That is always a technique issue.
This is a great point. I would think torso length as well as leg length also comes into play. For example I have short legs, long torso in relation to my legs, medium length arms. Squatting I need a more upright stance at the bottom to keep effective bar path. I have a great conventional deadlift but much less effective sumo. I believe my short legs comes into play because my arms dont have to be as long to have a shorter moment arm during conventional deads, but my short legs hurt my sumo because I dont have the leverage to get the weight moving off the ground. Am I losing my mind?
@@samsoninthepit Your conventional is naturally going to be stronger due to your lengthened torso being bigger than your legs like you stated. Sumo requires more stress on the glutes, hamstrings and quadriceps and at times (depending on depth) can feel almost awkward, like a squat. I dont think you're going crazy. You're going to be stronger genetically with a conventional more than a sumo because with sumo for your genetics having shorter legs is going to increase that range of motion. For myself, I have a long torso and also very long legs, so I suffer with conventional and have to do much wider stance sumos with a big 90 degree depth to exert power up along that axis when performing a lift. I deadlift with my glutes almost touching my heels when setting up, but my strength is maximised as I can still keep that leverage and moment arm to a decreased level due to my long arms and torso. All about genetics dude. Your conventional you will be generating more torque.
Ginj thank you!!
@@samsoninthepit anytime man. Just remember the laws of leverage. For you having a bigger torso than legs you're going to have to naturally rely on exerting more power through your back than through leg drive. Focus on appropriate lat contraction, shortening that moment arm distance by dropping the glutes and hips, and focus also on your hip/foot and shoulder position when setting up.
Why am I just finding you now? CanditoTrainingHQ sent me. Great stuff.
Or just hold the bar in front of you in the lock out position. The closer the bar is to your knee, the better your leverages. If the bar is at your groin at lock out, your leverages are not as good.
I am short and I have short arms and gave up on deadlifts because I was always doing them incorrectly and harming my lower back
Excuses for shit form
very important video...
So do shorter arm people benefit more from going sumo deadlift.
stefan ten hoven yes
I’m trying to find the best knee flexion angle for my two foot vertical jump in relation to my femur to tibia ratio
Still interested in that Topic? Reply and then you Can hit me Up on Instagram, I might help
@@kakasvk easy bro what’s ur gram
@@urbrodieaj2363 lazyjumper.exe
why did you stop making content?
i have short torso, long legs and long arms, my pressing is the worse, having long legs interfere in a negative or positive way for squats and deadlifts?
Guilherme Augusto i am long torso ,short legs and long arms
I have same proportion and I am bad at pressing too
I’m 6’4 with a 6’4 wingspan and a long torso. My arms seem to be shorter than my legs as my torso is kinda wide. Deadlifting is such a pain, squat sucks too, I’m always afraid of injury and I’ve been having a hard time progressing.
Bench seems to progress pretty consistently and easy however.
Bro same except my bench is a weak point aswell so I’m kinda in a bad spot 😂 well actually I’m 6ft2 with like a 6ft wingspan but I have a long torso so it’s so bad lol
@@jooshualewis1872 dang so everything is weak??? 😂😂
A shorter wingspan than your height should help with your bench.
It’s funny because I’ve been working out for 8 months since this comment and now my squat and deadlift are insanely good but my bench and upper body has gotten weaker. Complete opposite now
@@ates423 yeah bro I’m weak af
@@jooshualewis1872 dang I'm 5'10 with 6'3 wingspan
@@Luckygun6513 daym bro your deadlift must be pretty good, I’m 70kg rn and only bench like 75kg squat is like 120kg and deadlift like 130kg aha my deadlift is so bad cause of my short ass arms and long legs
1k like right here
Realised i have long femurs and short arms being 5’9 which makes my conventional deadlift weak and uncomfortable yet i excel at sumo even though i dont like it that much smh…
We talking statics baby let’s go
I got short arms, so I started elevating my weight during deadlifts by placing my plates on top of thick 45 pound plates (about 3 inches above the floor). I don't consider it cheating and I don't feel myself missing out on any gains. It's the same as if I my genetics gave me longer arms.
I feel like that's how competitions should be. The bar should be adjusted for each competitor in such a way that everyone's leverage, joint positioning, and range of motion is the same. I could be wrong, but I think most people can be accommodated by controlling the starting position of the bar for each person.
It would result in teribble half repping in squats and bench because you cant just make your limbs shorter. See you have to make it fair for everyone. Someone who has long limbs will perform shit in bench and squats and gets most of his total through his deadlift. If some short limbed guy comes along with a monster squat and bench and can do a rack pull deadlift aswell just because of his leverages wouldnt be fair. To make it fair youd have to allow long femur squatters to not even squat to parallel and long armed benchers to not even touch the chest. And thats straight bs and basically the same as starting in an elevated position in deadlifts
@@LolLol-fn9vd on squats and bench I do full ROM
@@alaabarakat8609 i hope so, but starting at an elevated Position in the deadlift is the same as doing a half squat. But thats what you have to decide for yourself. As you said, if you think you dont miss out on any gains you can do it how you want to
@@LolLol-fn9vd I started doing deadlifts without elevating the weight. But elevating the weight so you don't have to change your form isn't half repping. If you have short arms, you either have to lean forward more, and/or squat more to reach the bar, (increasing your ROM compared to the average person), which can shift focus on which muscle is being hit more.
Having short arms and elevating the weight will cut your ROM to the ROM experienced by someone who has average arm length.
You can think of it this way: having short arms will increase you range of motion compared to people with normal arm length. Having long arms cuts your ROM (genetically blessed) compared to a person with average arm length, but that's not considered half repping.
I elevated the weight so that my starting position can be more like that of a person with normal arm lengths, and not to decrease the ROM (but that's just something that happens when you elevate the weight).
Also I wouldn't transfer this logic to other exercises, as I don't see much of an analogy in starting position between deadlifts, squats, and bench press with respect to genetic compensation.
For squats, we compensate for our genetics by using different stances (stance width and foot direction). Our body structures are different. Someone might be able to squat narrow stance with no issues, while another person can get injured from doing narrow stance squats.
Whereas for deadlifts there really isn't a way to compensate, unless you switch to sumo. But if you stick with conventional deadlifts, you either gotta use more effort or less effort depending on your genetics, for the same amount of weight.
Anyways, at the end of the day, what matters is that you see results coming in while minimizing/eliminating sources of injury.
I always had a big bench, and big squat...I could have never got the deadlift over 400lbs and everybody told me I was really low with my back becouse of arms... Maybe the solution is to sumo deadlift?
Probably. Big bench and squat means short arms and and short femurs (legs). That basically means you have so squat all the way down in the deadlift setup to keep the bar over mid foot thus having your hips back by a huge amount. Because of sumo your hips are a bit closer to the bar which imrpoves the leverages. I can imagine that your deadlift will get better with sumo but it will probably still suck in comparison to your other lifts
If moving your hip backward create a longer moment arm, why people still do that especially during low bar squat?
Because people are afraid of knee injury since the more forwarded your knee the more stress it gets. And the knees are smaller and weaker joints than the hips joints so its naturally to have more load on the hips, less on the knees
Stepan Pavlovich Thanks, no one else really explained that before, I appreciate your response, it makes sense.
Excellent video! Fully explains why I seem to struggle to deadlift heavy weight compared to my longer arm’d buddies. Fucking T-Rex arms smh
Guess I got lucky in the leverage department. Short torso, long legs, long arms. Conventional and sumo are easy, sumo is even stronger though. Bench and squat on the other hand…. Maybe one day they’ll catch up to my deadlift. I’m gonna come back to this video one day. Current numbers S:405 B:285 D:600
This is why I always hurt my fucking back deadlifting. My arms are short af I knew this was the reason.
Pretty much talked about torque.
colby berger lol wtf😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂 😂😂😂😂😂😂😂😂😂😂😂😂😂no
Noob
@@Weeping-Willow-
yes
How do I determine if my arms are short or long
just look in the mirror you can definitely tell.
Taking me back to ap physics
The long arms are one point but leg length is another problem
My deadlift leverages frickin suck. Thankfully it means I gain on bench and overhead easily.
I wish we could train it'd be like training with Yoda
I cant even deadlift with those proportions without benting my back life sucks.
I am relatively new to powerlifting. my arms are on the shorter side. so when I go to lock out on deadlifts up at the top of the movement often I end up hitting my dick and or balls with the bar. Wtf, right? Its a kinda weird uncomfortable topic . idk if this is common or not
+John Yellowhawk must be awkward at the gym lol
+John Yellowhawk Reason why barbell shrugs sometimes suck lol
Chris Viking
LOL
what's the solution
People think I'm exaggerating when I say short arms fuck up my deadlift, my torso also longer than most people
I think if you added the word anthropometry to title you'd get more hits.
i dont know what the results would be for someone with bad leverages but my lockout is 2 inches above my dick im 5'7 and lift conventional. I've been deadlifting for 11 months and in 3 weeks ill will pull 500.
But how do I stop myself from shitting my pants when I deadlift?
Regards to the deadlift leverages. What if you have long arms AND long femurs. Aren't you just as screwed as the short armed people
Not really because more force will be required even though the angle is the same.
Long torso: good for squat, bad for deadlift
Long arms: good for deadlift, bad for bench
Long legs: bad for deadlift, bad for squat
Logic is flawed. A long torso is bad for deadlifts but a long torso requires short legs. So a short torso is good for deadlifts. And if you have a short torso you have long legs. So long legs arent bad for deadlifting
@@LolLol-fn9vd is it though cause I have a long torso short legs but my femurs are still long compared to the lower portion of legs
@@jooshualewis1872 You still have short legs tho. Even if your femur is long. The comparison is flawed anyways because as you said short legs dont mean short femurs. You have to compare each body part with each other to look at your leverages. For example torso and femur length or femur to tibia length and so on
thats why sumo is better cuz your hips are closer to the bar the closer the better
Damn it sure sucks to have meathook arms
When you have short torso, short ass arms, loooong femurs and long tibia.
Fuck squats and DL….
Sumner is using a low bar position, while Eric is using a high bar position - bad example
Long legs, short arms, deadlift is fucked.
Why I don't do deadlifts: Part 1
the other guy is using low bar and the other is using high bar
+Aldwin Kendrick Sabando In the deadlift? lol
I thought this too haha, clearly a low bar squat is going to increase the amount you are bent over.
+Hip Albatross he is referring to the picture of Eric Lilliebridge and Blaine Sumner. Eric is more upright because he was using a high bar position at that point in his career
Short arms long femurs...should I just give up?
I know how it feels. Your body works against you. You aren't built to squat. With long arms you might make a great swimmer though.
Great mobility and weightlifting shoes are key. Without em you probably won't even be able to reach proper squat dept without putting your lumbar spine in a dangerous position (posterior pelvic tilt, aka butt wink).
Bet you have a nice bench, though.
Just switch to sumo and open your hips up. You effectively shorten your legs.
@@lanyburnett7966 it s terrible also knee hits the bar easily
Умельцы, переведите на русский плииииз
Crawl back into your hole. Slava Ukraini. And stop using the internet, it’s a Western invention
Its so unfair... Every leverages that are bad for Powerlifting, are good in other kind of Sports 😂😂