Ben Pollack Shares The Proper Deadlift Setup (AVOID MISTAKES) | Mind Pump
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- เผยแพร่เมื่อ 21 พ.ย. 2017
- Ben Pollack Shares The Proper Deadlift Setup and how to AVOID common deadlift mistakes. Ben Pollack coaches us on how to properly set up for the deadlift, both for the conventional deadlift and sumo deadlift
Ben Pollack’s Deadlift Set Up
- Make sure you can get in the right position
- Spine must be in neutral position
- Hips, upper back and neck stack in a line
- NOT pushing butt out or arching upper back
- Power Pillar
- Squeeze abs & glutes
- Pull rib cage down over your hips
Conventional
- You want to be pulling straight up
- Don’t hit your shins
- Midfoot directly under the barbell
- Keep neutral spine
- You NEED to engage your lats
- Pick your hands up to stretch your lats
- Pull lats down into your back pockets
- Stay tight during the descent (difficult)
- Think about spreading the floor apart
- BIG breath into the diaphram
- Set up is CRUCIAL for a good lift
Sumo Stance
- Distribute the weight equally
- Activate lats
- Keep lower body tight
- DON’T lose position at the bottom of the lift
- Keep tightness all the way up
8:44 Conventional (side view)
8:55 Sumo (side view) - ภาพยนตร์และแอนิเมชัน
Just watched a video on Alan Thralls channel where he says the way to know when your in the right position is that your knees should be inside (for conventional) the crease of your elbows. This is a great tip and as you can see at the end of this video, it is exactly where Ben's knees are.
Content is wonderful. His quads were crazy. Thanks for just letting him just talk with no interruptions. Was great
Solid information without any interruptions. His quads are massive.
man this guy is incredible, just watched his world record lifts....huge inspiration! sharpening up my coaching skills, thanks mindpump for this video with Ben, he is the man as are you!
Me when he starts talking: I like this guy, great information
Me when he shows his legs: TEACH ME O YE GOD OF THE QUADS
Ahahahah.
Exactly.
So true
hoooooly quads
Mfker has tree trunks
Hahaha!
Jesus. This video seriously helped me with my form. Less lower back pain = more successful deadlifts. Thanks duuuude
SO GLAD we could help, D!
I love Ben!!!! He's a great teacher when it comes to lifting. He keeps it simple and brief!!!
Awesome! Truly appreciate the work and dedication you all put into the video.
Truly, one of the best instructions out there for doing this exercise. I've always failed to do it appropriately, until I watched this! Thanks!
That was probably the best form Ive seen on the deadlift love the foot position point under the bar...Thanks
Great advise !! Proper form is indeed key to lifting more and reducing risk of injury !! 👍👍👍Thanks for sharing !!
Both queues helped with staying tight and locking in much appreciated
I really appreciate this vid, deadlifts are tomorrow and im gonna recap on these. This is an awesome tutorial without all the extra crazy or unnecessary shieaaat
Grateful for this video. It fixed my deadlift!
Those side takes at the end, were wonderful. Excellent video.
Wow..fantastic explanations that are so helpful!
So well explained. Thank you!
Great content guys! That lat cue is gold, just smashed a new DL PR!
First guy to ever say squeeze the rib cage and abs!! This is huge for me also because I naturally have a huge arch in my back...the harder I lock my spine the more arch I have...horrible for deadlifts. I always squeeze my ribcage down so my hips feel like the a curled under me...really they are now straight. Great video
Matt Otero I have the same issue but I honestly thought it was due to hip flexibility
Wow so awsome thanks so much for showing the proper form on how to do dead lifts I will make sure I will do it the proper way from now on holy moly he has amazing legs .
The lats, I think, is what Ive been missing, thanks! God bless!
Just went through ur channel nd few of the past vids. Man ur content is really awesome...
Keep up the pump 💪...
Have you heard their podcast MIND PUMP? It's awesome as well.
awesome video. Thanks so much!
Such a boss. Respect!
Thanks. Great info
Ben turns sideway to show you from the side the proper spine position. Editor's reaction: switch camera, so you can't see him sideways..
Amit Raam They dun goofed lmao
Exactly what I thought...
Lmfao
😂
Andrew
What an excellent video! Ben is such a beast, and explains his technique very clearly as well.
Best DL tutorial I've seen
Those quads! Great guide! Thanks.
Awesome! Really breaks it down into manageable chunks. Thanks for the awesome content.
I wish my HS strength coaches would have had this knowledge.
Ughhh I need to meet this guy in person!!! 🙌🙌🙌❤️❤️❤️ Not sure what makes me more excited the quality of his instruction or his physique.. incredible.
This instantly helped my Deadlifts
Real nice job.
Awesome info
Immaculate Technique!
ace
Thank you loved it. I'm just about to start training for my first comp at 63
Great thanks
Is the thing with getting the lats engaged why many powerlifters put their arms out before gripping the bar?
Man, those quads are jacked
Thanks!
Nice guy.
Nice job.
Great job. I was tayght to use reverse handgrip for deadlifts in my training in the seventies.
I might one hand facing out and other hand facing in.
I took a few of Ben’s cues and tried them in my deadlifts this weekend. At first it felt super awkward putting my hands up in the air when making sure to involve the lats, Felt like everybody was staring at me but what the fuck ever because I feel like I got more out of the three sets that I did then the last three months I’ve had of deadlifting on my own. I have slight muscle soreness in some of the back muscles that I don’t feel very often, which I know muscle soreness is not a good measure of how good a workout is but i feel (could be wrong haha) like i might have been working more muscles then when i deadlift the way i was before.
Very good form...
This guy is really knowledgeable and freaking strong unlike some so called fitness experts here on TH-cam that most people follow like athleanx shit and fake natty bodybuilders.
That side view at the end...my dude might have the prettiest most aesthetically pleasing deadlift I have ever seen.
Thankyou very much. I deadlifted frm 75kg to 125kg @ 68kg now by improving my techniques
gold.
Great video Ben very informative Lets crash those deadlift prs
Great!
its actually easier to tighten after u grab and "pull" the bar, whithout lifting yet, just feel the weight, inhale into diaphragm tighten the lats and core, then lift
Yeah that works better for me
I'm glad you mentioned this; because his method of taking a breath and tensing on decent feels awkward and unnecessary.
100% agreed!!
I also don’t agree with Ben’s “don’t sit back” set up. Sitting back let’s you pull with your shins vertical and knees back and let’s you pull your lats tight and brace as you take a big breath and “hinge” off the floor. Sitting back doesn’t mean squatting into the bar it just means moving your hips back
@@samsoninthepit Hips should be back and up. Your back should be set at 20-30 degrees. Ben means don't sit back as in don't take a squat position with back at 45 degrees. This causes the hamstrings to slack; which in turn unsets the back angle.
I'd also add that a good cue to think about is pushing your stomach into your thighs. This will help activate the muscles of the lumbar spine.
Fuck his videos are so simple and effective.
Great explanation and demonstration. Thanks.
1:24 Power pillar is also a great nickname
the man is a phd and built like the hulk impressive accomplishment God bless him with more.
I used to grab the bar, do my ten reps and then let the bar drop to floor after these ten. Now i started to do a small pause: i let off the bar after each rep in order for my back to rest a bit. How do you recommend doing the deadlifts?
Salute 🏋♂️
Rippetoe goes into detail on need for shoulders slightly in front of bar, ie arms aligned with scapula on the lift. Have tried both, following this and not. Rip is right. The bar rises inward, *into* your body naturally when shoulders are initially in front. Just think this point needs mentioning here.
7:05 “you can lift the weight without having to actually think about the actual lifting part” ok, thank you. Makes sense lol
Are the lats key to not having to much emphasis on the biceps and triceps? trying to find why i have bad tricep pain the day after deadlifts.
Learnt some nuggets here
please advice breathing techniques, is it breath in while lifting and breath out after dropping the weights? I get dizzy after one life, what did I do wrong? please advice. Thank you.
Excellent video. One quick question, how do you keep everything properly engaged at the bottom of the deadlift while applying wraps to the bar as you would unconsciously relax when focusing on this task?
th
Quads alert! Love YOu
Nice
I am doing this before I deadlift this week
Great tutorial, thanks Joe Rogan
I always feel like If I'm only an inch or so away from the bar, I can't get low enough to grab it, I feel I can't reach. I'm 6'2 so my back kind of looks rounded even though I stick my chest up, roll my elbows back and push feet into the ground. Any help from anyone?
I love the red color short.... Where to get them?
Never seen that design of reebok crossfit shoes before , COOL! #conversehybrid
What type of shoes is Ben wearing? Cons?
I’ve never had such bad leg envy!
Great fucking vid
those QUADS!!!!
Check out those quads.. 7:23 😮😯
Great video Ben. Do you have a way to determine the "appropriate leverages" for conventional or sumo? I'm 6'3'' and way more comfortable SUMO dead lifting, however, I don't want to neglect conventional. My back is just very horizontal in conventional. Then I see guys like Brian Shaw and Thor... and think suck it up buttercup.
James Keeton determine appropriate leverages? Not sure what that means
I'm 6'7" and i deadlift conventional. all the best competitive lifters, even the ones who use sumo in competitions, train with heavy conventional pulls
If your back is horizontal when you do conventional you need to puff your chest up and get your ass down. Start in a position so that your waistline is on the same level as your knees, get your upperbody straight and then pull👍🏻
Because you have a larger structure, you'll want to widen your conventional stance to be able to leverage and get under the bar.
Check Stefi Cohen, she linked a chart to figure this out by measuring your torso , arms, legs etc to see what would suit you best. th-cam.com/video/fQZ-RwYVLlc/w-d-xo.html
Should we point our toes straight forward or slightly out?
Crest Fallen depends on your stance. In a sumo deadlift most people have their feet at quite the angle but in conventional stance it’s usually better to have straight feet or a very slight angle.
Depends on you. Try both. Its gonna come down to the mechanics your body functions best with to execute the lift.
Forward for close, out for Sumo.
If you find you toes pointing out even in close/normal stance you may be a wee bit duck-footed. For posture problems try gravity boots/inversion therapy in conjunction with ELDOA method, fixed me up big time.
You want to keep them slightly out on both sumo and conventional, during sumo you have a wider stance which makes your toes point out more but in conventional you want to point your toes out just a slight bit to activate the glutes -/ hips
how to avoid hitting knees on the pull?????help.
Jesus H Christ that outer sweep
I have long torso and very short legs and short arms ... how should I deadlift, ? Conveniently or sumo??
sumo
Conventional because it’s cooler and, not as quad dominant I feel like it’s way easier too set up for as well watch the 5 step dead lift Allan thrall he explains that all body types can dead lift conventional
Cant wait for the Squat Squat Squat… =)
coming soon...
His vastus med. 😍
you mean lateralis
jerrythemailman how do you know she didn’t mean medialis...you can see both.
I love Deadlifts I'm 6'3 with a size 15 shoe bit of a disadvantage but i still love it i only do sumo should my toes be pointing out?
It's all about technique.
Like the socks
Oh and lastly, be an f'in beast!
Sabretooth is jacked as shit.
The problem is I've got short arms and long legs. This means I have to approach it slightly differently than the guy in this video since he's got long arms and medium legs. Not sure what to do differently, but I try to do it as it's typically, it does not feel or look right.
Jacob Rachiele watch alan thrall's 5 step dead lift
I can dance my lats
7:22 the reveal
what shoes are those ?
@David D www.amazon.com/Reebok-Mens-Crossfit-Lite-Training/dp/B00P2LDSTW
Fuck Yea MP Mafia all dayyyyyyy
I can bounce my lats. So much I pretty much do fuckin lateral raises with em
He sounds like Jujimufu.
How is this guy only 190lbs??
yandereSyndrome he's only 5'8 and he's very lean so he looks extra jacked
Dude is a monster 198lb?? He looks like 250 and lift that much what a freak. He kind looks like the wolverine.
Jose Romero guy cuts close to 30lbs for competition.
Power Tower
5:58
I only take a breath and tense until I've got down and locked my upper back before take off. Obviously everyone has different methods..
Love pollack. But the juice is real with that dude.