Optimizing Your Deadlift Setup For A Strong Lockout
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- เผยแพร่เมื่อ 21 ก.ย. 2024
- To finish off my series of proper setup on all 3 lifts, we come to the conventional and sumo deadlift. In my latest TH-cam video, I dive into all the nuanced details of how to optimize your setup to create a strong lockout. And while your first instinct may not be that you need lockout help, the fact is that any optimally positioned deadlift is going to create more difficulty off the floor and an easier time at lockout. The setup on deadlift is maybe even more important than the other two lifts, as the setup really sets the tone of the execution for the rest of the lift. If we nail our setup, everything else tends to fall into place. Within this video, I take a look into why people struggle at lockout and the 4 common mistakes we see that leads to this improper positioning. I break down 3 examples of submitted videos where we see these faults to give a full analysis on. I give a step by step process for how to set up, starting with understanding how to hinge, where to place the bar in your stance, how to tension, how to pull in, and how to maximize all of this to create the most efficient pull. From there I finish with some programming tips to engrain these patterns and technical breakdowns of 7 of my lifters and what they do right to help create a good setup, strong positions, and efficient deadlifts.
#deadlift #deadlifttechnique #deadliftsetup #deadliftlockout #deadliftform #powerlifting #powerliftingtechnique #powerliftingcoach #sumodeadlift #conventionaldeadlift
Video Summary:
1:30 - The mechanics of struggling at lockout
3:38 - 4 common errors that lead to lockout issues
5:26 - Video review and feedback of 3 lifter examples
20:53 - Understanding the hinge pattern
24:10 - Finding your midfoot (when I say "shoelace" I am referring to the top of the shoelaces)
28:48 - Find tension and setting the hips
33:05 - How to pull in to lift the bar
35:00 - Find the right hip height
37:13 - Patience as you pull
39:40 - Allow the head and chest to lead
41:10 - "Leg Press to a Hip Thrust"
42:26 - Deadlift variations to improve setup - Pause Deadlifts
44:43 - Tempo Deadlifts
46:37 - Programming below the threshold of form breakdown
48:33 - 7 lifter breakdowns of examples of good deadlifts
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This stuff is gold and free, what a time to be alive
Great to hear, glad you enjoyed!
Thisvid taught me very well about foot position 24:27
Glad it helped!
This is by far the most helpful deadlift video on TH-cam
Awesome, glad its been helpful!
I literally found every problem in my positioning and a solution to all of them in this video thank you very much man
Awesome!!!
I’ve just found out that I’ve been pulling wrong my whole 2 years of lifting. I have pulled 300kg conv and 310kg sumo (22yo, 76kg) but with horrible technique. Really appreciate the stuff you put out, very excited to work on my technical skills now. Nori got me into following you on ig/yt and I can see why. Sending much love from Aus, keep it up I appreciate it tremendously.
That's a darn good pull, so you are at least doing something right. But hopefully this can help you take it to the next level!
Sooo?
@@pavlejovicic2463 pulled 320 @ 80kg hahaha convy. Gonna have a crack at 325kg in comp in a few months time
I was lucky to never have learned 'wrong technique', since i just recently started consistently deadlifting. It was hard, but i've finally come to a poiint where i can comfortably deadlift. I used to hate deadlifting because it just felt so unnatural, but not anymore. All thanks to your videos!
You are welcome!
Incredible, I've been lifting for a while now but this info is outstanding. Thank you! I've learned so much from just one video.
Awesome to hear it was helpful!!
Thank you for choosing my video, and this video really helped!!
Glad I could help!
This is so good, it should be illegal not paying for these videos 🤯
TH-cam pays me about $10 a month haha.
Probably the best video I've seen on the topic!
Thanks man, glad you enjoyed!
Oh look its Mehar
Underrated channel.
Thank you!
3rd time watching this, and boy do I got a lot to work on
Never stop improving!
Really tkanksful for this video✊ really have a hard time finding good starting postion on sumo Deadlift explain alot why i am a long arm deadlifter but alway feel hard to lock out a heavy deadlift
Great to hear, hope this helps spark some good improvement on your deadlift!
Another insightful, easy to understand and practical video! You're a legend Steve, keen to implement what I've learned.
Thank you!
Had a really frustrating fail at 505 in the last video I'd uploaded. Kind of classic upper rounded back, high hip, very strong hamstring conventional puller. Off the floor until lockout it felt like 405 but as soon as it slowed I was completely done. I'm so conflicted on whether i should be doing a form change vs some direct glute work. Honestly probably both, since highbar squat is the only lower body accessory I have with some glute engagement. Though im fairly new to deadlifting and i was told not to mess with things too much given the progress and just keep getting stronger.
Hard to say without seeing your deadlift, but if things are progressing well I agree with the latter statement. Lockout very well could always just be difficult based on your leverages.
@PRsPerformance sigh I guess. Total deadlifting time isn't a year yet. Switched to a higher hip position like 4-5 months ago. Had like 20lbs weight change over the time as well, so it could easily just be that I'm not even all that comfortable in exactly my pull technique with my current cues. Coach just said he doesn't want me overthinking and to retake it next week but it's so frustrating being able to fail a quickly moving lift 7/8 of the way up cause of lockout and grip issues. Especially since I'd done 480 for 2 @rpe 7-7.5 a month ago so I'm certain I have the strength for 505 and more already.
This is everything I needed man, thank you so much
You're welcome!
Love your informative videos!
Always love your supportive comments, appreciate it!
Should I be externally rotating as much as possible when I'm setting up for my deadlift? I don't have a problem with lockout but when I'm starting my pull I notice I er more and then the weight comes off the floor.
Thanks, love coming back to your videos to try ingrain the tips u give into my lifts
No, not as much as possible. Drive the knees towards your toes, foot angle with dictate much of where the knee travels.
🔑 🔑 🔑 my lockout has become more of a problem as I’ve progressed over 600 and I’ve known it was probably my setup but this video really helped me understand what I need to change. PRs Saturday!!!
Awesome, big pulls incoming!!!
this is amazing info
Thank you!
Isn't this the way jamal browner lifts? Hence his speed of the floor and trouble lockout and very heavy loads?
Great channel BTW...
Yes, he does tend to over tuck the pelvis a bit and it tends to be more prevalent with hook grip than with straps, which is common for sumo pullers.
Quick question, I just started transitioning to sumo but I feel pain in the groin and hip flexor area when wedging and opening up my hips. I can barely do 78% of my conventional with sumo because of this. I think I have better sumo leverages and also the hip anatomy to get into the position I want to but is it that my hip flexors and adductors are weak? If so how would you reccommend I build up that strength? I initially planned on deep leg presses with pause and smith reverse lunges to strengthen these muscles through accessories. Also, how would you program a transition to sumo and what time frame can one realistically expect to reach their conv. level/ exceed it with sumo? I'd really appreciate your take these. Thanks!
Need to start slow. Go light with sumo and build up tolerance over 2-3 blocks before actually pushing it. In these cases I'd typically program sumo as a light secondary day and let it slowly build up.
hey man great video currently in lockdown but gyms open in 2 weeks so trying to learn better form, from analysing old lifting videos of my conventional dl i tend to have a decent starting position and don't have lockout problems but i notice as i start the movement w my body moves forwards, is this because the bar isn't over mid foot and I'm sitting back more so i compensate to get bar alined properly by leaning as i start?- i have v long legs and short torso and small feet relatively so maybe my mid foot is more in front idk. keep up the content thoroughly enjoy this long form content:)
In some manner your center of gravity or starting bar position is slightly off. So as you lift things have to shift to adjust into place.
Excellent video! Going to help me with my dl a lot. One question: In which phase would you recommend to brace? In knees forvard phase or before?
Typically I like bracing at the top before the setup, but to do so you need to have quick and efficient setup so that you are not having to brace for too long.
Great video thank you very much ! Question where would be the best spot to brace for the sumo set up ? Thank you !
That is partially preference, but I would say most sumo pullers tend to brace at the bottom due to sumo requiring a longer setup. Top bracing doesn't work well if you have to hold you breathe for 10 seconds while setting up.
Thank you for such a great video hopefully I can apply this to by lifts. How would one go about choosing foot width? I saw on instagram your advise toes forward but how would I go about choosing ideal width ?
A general start for stance with on conventional for most people is to use their jump stance. So if you were to go and jump, look at your feet placement. Typically thats goes to be about shoulder width or slightly inside shoulder width. Other factors then includes making sure that stance allows the arms to freely hang and not be impeded by the knees.
Hey man, I have trained super heavy deadlifts today and I have had a super rough lockout on my sumo deadlift and I hitched the bar so It wouldn't have counted in comp, but I don't think that I had any knee cave or that my back went into flexion or my position changed I just had a rough time locking out and I didn't grip the bar too narrow aswell I didn't have problems at the end just above the knees, So what do you think is it the positioning I need to imporve on/widen my stance or just hammer some erectors?
I unfortunately cannot answer that question from a comment and no video, but improving initial positioning off the floor will never hurt.
@@PRsPerformance What happened I realised when you talked about the knee to hip relation and stuff I know that I locked out my knees before my hips and back and just started hitching there
36:35
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i can rackpull less somehow. maybe im too reliant on the initial leg drive?
It depends on where you are starting, but for conventional, a mid thigh rack pull isn't that much easier than off the floor for some.
@@PRsPerformance i get weaker the higher up i start the rack pull.
41:00
🙏🙏
Hey, why is it optimal to make lockout easier than off the floor? If I fail something off the floor but had lockout strength to spare, would it not make sense to start in a way lockout gets harder but off the floor is easier?
In the sense of this the weight you lift doesn't change, you'd just be transferring the sticking point. But if you can lift the same weight in both manners, having the sticking point at lockout leads to more potential issues for red lights. IE hitching, ramping, up and down, not locking shoulders back, etc.
@@PRsPerformance That's a part of the trade off I didn't consider. Thanks for the insight.
34:00
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How to engage lats in deadlift. What is the best cue
I actually rarely cue the lats, not because they are not important, but because if you everything else correctly, that tends to take care of itself and create the correct tension due to position. If there was a cue though, it would be to picture your arms as a window, and pull your chest through that window.
@@PRsPerformance thanks for the reply
I think about pulling my shoulders down, I'm sure u've heard it before. It makes ur torso lever a bit shorter and engages the lats if u keep them down
@@PRsPerformance Never heard this cue before, amazing
you look small, no offence..
Holy crap, I had no idea, thanks for letting me know!
@@PRsPerformance no offence meant! i am geniuenly curious why powerlifters who no doubt are strong as hell, look half the size of fitness models who probably can't lift half the weight you guys can?