Deadlift Series #5 - New PR!! PLUS How I Use Leg Drive to Increase Strength and Speed Off the Floor
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
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Many lifters have trouble with the deadlift right off the floor. On top of poor bracing habits or a weak midsection/upper back, this often comes down to finding a proper set up so that the legs can be used to push through the ground. A stronger, faster, and more consistent deadlift at the start of the pull is going to be the key to getting the most out of your deadlift program and pulling big weights in the future!
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My deadlift has been lagging behind my other lifts. Pushing down through the floor and leaning back has immediately made a difference. I went up 50 lbs on my 5 rep working sets the first time I used those two cues. This is the best powerlifting info out there. Honest, intelligent and no BS. thanks Bromely!
Bromley- you like explained my deadlift to the tee. I was having the same inconsistent results. I followed your cues and my deadlift shot up like you would not believe. I was tripling was I could not get off the floor the week before. Turns out all this time I was PULLING and not breaking with my legs. The leaning back was huge also. I want to thank you, you changed everything for me.
Love your videos man! Keep em coming, big fan from Peru! 🙏💪
Dude this is the best deadlift video I’ve ever watched
I've heard all this info and Q's before, but your delivery just made it click for me. I just dead-lifted after watching this and I hit a PR from my last training session and the weight just flew up, it felt almost easy for me. Thank You So Much!
This is exactly what I have been looking for, looking at very efficient lifters like strongman Rauno Heinla using his legs like he is squatting when deadlifting but I never figured it out how he does it. This is the first time someone have explained this in a good way, thank you.
Oh man, I can't tell you how validating this video has been for me. I have watched a lot of how to dlift videos but none ever mentioned putting weight on the heels or touching the bar with your shins. Both of those things my body naturally wanted to do every time I went to deadlift. I never knew if I was deviating from the correct protocols and establishing bad habits. Now I know I'm okay to do this way. Thank you!
Everyone needs to see this video for a conventional deadlift. Thank you for your solid advice!
This was by far the most helpful deadlift video on TH-cam. Thank you.
What I do in deadlifts is just pulling and my numbers aren't going higher.
Did u improve? If yes then how much
you deserve a million subs, alex! great tips!
Thank you my back position in the deadlift looks exactly like yours and i was always trying to mimic the setup of tall lifters with long arms. I will be implementing your cues from now on
I’m absolutely loving this channel. I incorporated the cannon ball breathing in my last DL session and didn’t even need a belt!
What's cannon ball breathing ?
Great video. I'm a few pages into the ebook, looks like a really good and relevant resource.
Never heard that 90 degree rule but so obvious when u think about it. Great advice.
Great video Bromley! Stay strong my man!
Big thumbs up. I tried this deadlift style today and boy I feel the launch 🚀 right as I leg press the weight up. Feel much more explosive. Thanks Alex Bromley.
keep the videos coming alex and watch your subs grow!, great content and no bullshit advice.
This is some solid advice !! , thank you.
I'll try this next week!
My journey of deadlift has moved from absolute-beginner-stiff-leg to more strongman style. I stayed long time hips high, but when I started doing powercleans, my deadlift form started to be more hips back and hips down. Yesterday I finally tried this "strongman method". I felt it in my quads, what I have only felt before during sumo or trapbar DLs. I am guilty of being very posterior dominant lifter, my DL is way higher than my squat, so this new way of DLing felt weaker. But I'm gonna start honing it down, because it hopefully addresses my weaknesses (quads).
Earned yourself a new subscriber.
This is my favorite cue video of all time 🙏🏽
You have a new sub from Norway.
Nice lift, nice tips. Preciate ya, pimp
Damn this is a great video, thinking of the deadlift as a push is very helpful.
This guys channel is gold. Idk how he doesn't have a million subscribers yet (except he doesn't have cool trap/edm music and edits thtoughout his videos)
Great info
Just Found Some Solution For fixing some of my problem. Thanks mate.
That’s exactly how you do it.
Brilliant!
I live in Daytona and didn't know the worlds were gonna be here. unfortunately i'm going to Orlando for a concert after work that day, would of been cool to check it out.
This is great, thanks man! Following the first rep, how do you achieve the same level of tightness for subsequent reps?
Who am I to argue with this guy, but this is opposite of what Barbell Medicine Crew (700lb lifters), Barbell Logic, SS, Jeff Nippard etc. explain I'll give it a shot, but this is very, very different.
when you are using figure 8 straps, do you breathe and brace before setting up the straps or after setting up the straps? Thanks.
Kinda cool crossroads that the cannon ball breathing is very similar to the breathing we were taught in choir
Now that you mention it.... one of the very talented strongwomen in our area was a choir girl before she started lifting..... coincidence?
Thank you for the video. What is the bracing sequence if you are using straps and can’t brace at the top?
Hey man, great video, thank you. Side question: are you also taking online clients? haven't found anything on the website....
I do, but I don't advertise because I like to keep my client load small/manageable. If you are interested, message me on IG @empire_barbell
konstantine konstantinov also reccomended trap bar deadlifts with bands to make it extra hard at the start
Bands will overload the top no matter how you set them up (I've racked my brain over the years to figure out a way to overload the start). But banded trap bar deads are a great way to expose yourself to weight and teach your hips to fire through.
@@AlexanderBromley Would think deficit deads would come closest ?
Goat
I have a short arms and my lockout is above my groin.
When you walked up to the bar; were your shins touching the bar, while you were standing completely upright?
When I sit back, should I feel tight in hamstrings and glutes? The more "back" I sit the more I feel especially hamstring, is it good and safe for them?
Glutes should be tight during whole movement, even the barbell is still on the ground and then the bar is near the knees squeeze the glutes 100%? Thx
do video how your competing went at that competition :)
will do!
Great video!
How would you program triceps accessory work for a beginner with weak triceps and following a linear progression program ? Which exercise would you use ? What progression ? (Currently following Greyskull LP)
GS LP is a great program; you want to make sure you don't overextend yourself with the accessory. Let clean, fast, precise reps on the main lifts drive your progress. I wouldn't pile on any compound tricep movements, since you press 3 days per week. Just pick one low impact exercise and put it at the end of your M and F day. Stick to 4-6 sets of 10-15 reps. Let the program do it's job and you will grow.
@@AlexanderBromley Thanks for taking the time to reply Alex. I'll follow your advice.
Quick question: once you sit back do you "leg press" up or back?
hi is the ebook still available ? the link is dead
My hips tend to shoot up and I lose all positioning at higher weights, it's very frustrating, looking forward to trying this technique
How’d it go
@@jason6344 working well so far mate, I've dropped the weights down to focus on these cues and everything feels great
@@RobbothePanda how much did u have to drop the weight? Was there a major difference?
@@jason6344 I went from pulling sets of 3 at around 180kg with poor form and started right back at around 120kg for sets of 5, I'm back up now and can comfortably do 180kg for 4 reps
@@RobbothePanda thanks for the replies. I recently strained my lower back but when I’m recovered I am looking forward to apply this form. 💪
I used to have insane drive off the floor, whereas now I find that it's a total grind off the floor even if the lockout is relatively smooth. I'm assuming there's something iffy with my start position, although it is too subtle to really be notable when I try to record it. Maybe this is it.
Is this your version of pulling the slack out of the bar?
I have a very poor mind-muscle connection with deadlift, I'm always unsure whether I'm using my back or my legs in the bottom portion of the lift.
I thought the bar was supposed to cut the foot in half? The idea being you are balanced and pressure is through the middle of the foot. I've heard alot of people say the bar scraping the shins is for those who are born to pull.
BTW strong deadlift. I can see a 750 in the near future. Good luck in the competition!
When the weight climbs up, you have to be set up pretty wonky for balance to be an issue. If you're going off Rips recommendation (I'm not brushed up on his cues at the moment), I believe the shin is supposed to drop to the bar, engaging the quads to start the push through the ground. So even then, the bar stays on the shins.
Doesnt make sense for dragging the bar back to be a 'natural pullers' cue. The point of it is to find a leverage advantage, and natural pullers already have em. I can tell you I am not born to pull and need every inch if setup I can get. Even with all the odd lifts I do in strongman as a frame of reference, I couldn't imagine initiating a deadlift without the bar all the way back.
Bar closer to the middle of your body means easier to pull if it touches your shins when they are straight it should be easier than from just the mid foot
a lot of people said the weight should drop at the mid of your feet not heel，whats the difference？
Pin Zercher Squats?
Okay so I am a fat ass 140kg, and I set back like that 60kg on the bar is going to fly right up? so need to load heavier to trust in the sitting back part? my best is 190x5 for a set of 3 but this was a few years ago and just getting back to lifting after a major depression. And notice since I got fatter I have harder time to setup the need to clear room for the gut.
Breathing e-book link says I can't have access. Is there some magic method to be able to download it?
Random question : should i even try to do pull ups or chin ups when they hurt my shoulder or rows are enough for back strenght to carry over to bench press?
Rows are plenty
I recently just started my own Chanel . This is great stuff !
Doesnt pulling back like that in your setup move your center of gravity significantly enough to the rear to affect your power output?
Is that almost the same principle than wedging?
I have smaller than average hands and it takes a while for me to set up my hook grip. I am not really a fan of mix grip for fear of my bicep.
I can't take a breath at the top and hold it in the entire time I do my hook grip, so I have to breath and brace while already hunched over.
What can I do? Might be a cardio related issue actually now that I think about it.
Setting up a hook grip shouldn't take more than 3 seconds. A lot of people waste time and mental energy fidgeting with their setup. I would tell you to practice setting it faster. You dont need as much time as you think.
please buy his book superior deadlift he has about 3 great program in there drawn up to use . I seen 3 may be more but it is alot of stuff talking about this . but I wrote 3 programs from his book 📖. base strength has a few templates as well.
Fantastic video coach. Any tips on grip strength ? I am doing double over no straps and my grip is the limiting factor at the moment. Tried to hook-grip but i got thick fingers and small hands so it didnot workout.
If you arent using straps, you need to mix grip. If someone can double overhand their max pull without a hook grip, it means they have a very weak deadlift!
Alexander Bromley thx coach. Right now i am doing 405 double over, no straps. I am aiming for higher but my grip is the limiting factor.
@@AlexanderBromley I have a weak deadlift then lol, but I already knew that. My max is 435 and I do it double OH, should be higher but I've messed up my back several times over the past 3 years. I've actually started incorporating mixed grip and definitely feel I can get more locked in. I feel I have the same issue of a very inconsistent deadlift. Was recording myself the other day and realized my hips come up way too soon and its more of a lower back lift. I feel I could easily hit 500 if I can get my form dialed in. Your vids are definitely helping.
Osama A. H. Al Tameemi that’s pretty damn strong
I can get about 630lbs more to my knees than I can lockout, SMH. My 13" deadlift is worse than from the floor. Any ideas? Thinking hip thrusters and pause/stiff-leg deadlifts.
The most important part of a strong lockout is patterning; practice getting your hips through as FAST as possible when the bar gets over your knees on every warmup and working set you ever do. Beyond that, it's hard to pinpoint the issue without seeing it. The glutes not pulling their weight could be it, in which case I would prescribe high rep banded glute bridges and heavy banded trap bar deads. But it could also be setup issues like I talked about or even issues with your upper back/midsection.
I keep pulling cuz I do sumo. How can I push in that position?
The link to the e-book doesn't work
I’m stuck at 180kgs and I’ve not budged since. I will try this and report back
How did it go?
How’d it go?
2 years later
Where's the report?
if you put your weight on heels ,when you begin to push the ground won't your body come to the neutral position then it gets off the floor ?i tried o implement this i didn't feel strong enough in that position ,however if i do the same thing in neutral position while taking the slack out of the bar i can pull it off the floor easy .a reply will be grately appreciated
Everyone is different and it's impossible for me to make a recommendation without seeing you in person. That is just a cue that has worked for me. There's a million reasons it may or may not work for you, from the way you are built to where your strengths and weaknesses lie.
@@AlexanderBromley thanks a lot sir for the reply ,i guess i must continue doing it the way i feel strongest .
He might have his weight on his heels with low hips before the bar leaves the ground, but the hips rise, shoulders move to a point slightly in front of the bar, shins angled forward with bar over midfoot BEFORE the bar ever leaves the floor. Every heavy deadlift will leave the floor this way regardless of setup
Hello. Do you still lift like this Alexander?
Every time I deadlift, my leg drive is weak. They tend to cave in and my legs lock before the bar moves. The only way I’m able to deadlift is using my back but I know I shouldn’t. Someone tell me how to get my leg drive stronger because im thinking about quitting the deadlift.
The backwards lean makes everything worse for me I don’t get it
I can never get my legs into it! So depressing, its like I just don't have the coordination to use my legs
Alex I mad a disrespectful comment on this video I removed . just wanted to apologize I bought all your books an have learned alot from your channel I made a nock on the straps being used but my perception an ego has been checked bro . sorry again
Damn you look so much like Chris Duffin facially.
9:50
Would you say there's a point where you can't get stronger without a belt? I've been at about 3x bodyweight for the last 6 months or so and I once I get to those weights or higher for a max I feel like I just can't lift it. Basically, my deadlift exploded to 3x bw in 2 years and then got stuck, I'm 16 for context if that matters and I'm pretty skinny.
I was going to say, if you 'exploded' to 3x bodyweight in 2 years it means your body weight ain't much. The point of lifting isnt body weight multipliers, lighter lifters will always have the highest strength body weight ratio. The point is to gain muscle and get stronger. Right now your midsection and upper back are likely not strong enough and you will have to thicken out to fix that. To answer your question, no, in fact, your midsection should never be weaker than the main movers. Konstantinovs pulled 940 without a belt and a big chunk of Oly lifters dont wear one.
How to you structure your training around deadlift?
@@jonahs8143 I used to have no program and go through phases of always maxing (sometimes I did AMRAPs) or not training it but recently I've switched to Sheiko and don't feel stronger at all which seems weird because its a real program and my squat and bench are good on it.
@@SGC998 what accessories do you do for deadlifts? Do you do any dynamic work and or rotate some variations?
@@jonahs8143 There's no accessories prescribed and the deadlift work is mainly variations including block pulls, deficits and deadlift to knees
6:12
You mixed?
Would you recommend the insertion of a butt plug for a physical que to push the hip thru?
video starts 5:10
are we not gonna talk about the bulge?
Remember sumo is cheating but somehow wearing a belt isn't cheating. Idiot internet logic.
Get to the point jhc
I feel like I could learn from your videos but it always seems right when I am learning something you discarded all by swearing brother you don't half to take the Lord's name in vain to validate what your teaching
6:13
Tell me you're a hero without saying you're a hero