I got the 45 degree back raise tip from you like 8 years ago I swear and it was one of the biggest and most effective things that made my deadlift skyrocket. Can't recommend that exercise enough!
front squats have done wonders for both my squat and deadlift. If you're tall and lanky they're kinda hard to learn but once you do I feel like they'll benefit you much more than a stocky lifter.
They're a legitimate exercise, but I see a lot of guys have a lot of difficulty staying upright with these and getting into position. But they no doubt fry the upper back and quads.
@@MeharBhogal its still underrated in powerlifting but i think one day people will catch on but hip thrusts will fix lockout issues better than anything. Big problem is that people don’t do them seriously enough. You should be repping your deadlift max for 10+ on hip thrusts
Pete, i've been doing your back raises now for a month. It works... I was stuck pulling 585-610 for a long time and today I was able to max out at 645, and broke off the floor with 662.5/300kg but just didn't have the power to lockout past the knees. The ease, explosiveness and quickness of the reps off the floor blew my mind. It was definently the result of your back raises, and now any folks who approach me at the gym asking me what they should do for Deadlift Accessories, I credit you, guide them to your channel and tell them about the Rubish Raises!
Would you consider making a brief video on how you were training on gear vs off? Like programming, volume, how often youd max our/amrap, accessories... would be interesting to know the difference.
Snatch Grip deadlifts work wonders for me combined with 45 degree back extensions. I got my Snatch grip deadlift up to 220kgx1 and hit a beltless conventional with 237.5kg. I never got injured with Snatch grip and it helped me progress on the conventional without actually training conventional.
For me doing the leg press unilateral, one leg at a time is way better than normal leg press overall. You put less stress on your lower back and it's a great thing to do at the end of your workout. Probably also a better option for athletes.
This is a great list, I like you didn't copy the other S tier templates everyone else is using. Keeping it simple and informative with lots of first hand experience to back it up.
Have been struggeling with deadlifts for a long time, switched out my standard romanian DL´s for 45 dgr backraise once a week. Went from 500lbs to 595lbs in about 2 months. Thank you
Good mornings were almost a game changer for me. They must have addressed a particular weakness. The speed at which I could pull weights past 495 increased considerably and I could actually pull 495+ with a straight back after implementing these (was a 600 lb deadlifter before implementing good mornings but was always somewhat catbacked with weights over 5 plates). I gained roughly 20 lbs on my max and heavy weights just felt safer.
My squat and deadlift have blown up since I added weighted 45 degree hypers. Maxed 501 on squat last May and 507 deadlift. Hit 573 on squat and 635 on deadlift this March. From a strength aspect and a positioning standpoint, they have been a HUGE help.
I do most of these...really good choices. Ive done a 405 back raise again...got inspired from you talking about them. I think im gonna throw in some long deadlift pauses for my backoff work with lighter weights to get some direct time under tension on my back and get more resilience. Im about to turn 40 so I really have to keep the mobility work and rotate my weights or I get all kinds of snaps haha. Banded deadlifts are great too. I spent a period doing 3x4's, 4x4's stuff like that with about 50lbs band tension and it dramatically raised my deadlift power in a month or two. I was at around 600 on deads and after that band work got 585x4 on a deficit.
Can definitely agree with most of this list My deads about 500lbs rn and I've gotten most of those gains from pause deadlifts, cheat rows I've never really had either good upper back development or good deadlift progress with so it's interesting to see some lifters swear on them and some swear off of them. Only thing I can't really agree with is the front squat, it took me about a month or so to learn the technique, and past that point they were a great lift that didn't tax my lower back as much as normal squats and allowed me to focus more on the quad. Great list pete!
Goodmornings helped my deadlift more than anything. I only deadlift once a month due to previous injury I don’t pull often but my deadlift went from 600 to 727 in just a few years at 198. Goodmornings, 45 degree extensions, pull throughs, hamstring curls
How about deadlift partials tho? Rack pulls below knee + halting deadlifts above knee. For stimulus variation, fatigue management, sticking points, etc. Or swings a la Andy Bolton, snatch pulls, high pulls, etc.
I deadlift every other week…. First 3 workouts are deficit no belt for sets of 5….. then the next 3 are triples and doubles off the floor with a belt….only assistance exercise I do afterwards is the 45 degree back raise! Definitely a game changer
Someone might call Cailer Woolams barbell bend over rows "cheat rows", but he says they are the BEST deadlift accessory exercise. Whether best or not, I think barbell row (Cailer style) is right up there.
Great video as ever. I think the key is often with these kinds of things it’s different strokes for different folks. I recently trained with Andy Bolton and he said leg pressing did wonders for his deadlift; in fact I think it was his main accessory movement for the deadlift and he wasn’t a bad deadlifter 😅
Nice list Pete.I miss RDLs on here tho,they are similar to 45 back extensions but I feel my glutes a lot less in them tho i can go heavier.I am really curious as to where would you put zerchers from the floor on this too
Zerchers aren’t a very good deadlift accessory. They hit the same muscles, but there’s a ton of exercises that do that and are also way more deadlift specific. I don’t think anyone who’s really good at zerchers from the floor really thinks they’re an amazing deadlift accessory anyway.
I've never liked them myself. The inward rotation of the shoulders and upper back, loading weight directly onto a joint, not being able to maintain a gooda locked thorasic retraction all are just bad ideas. I classify this for the general person as a dangerous lift and should remain on IG for those people looking to hurt themselves
I could make a more comprehensive list with some of those, but I didn't want to make it too long. Now, I do not really have experience with Zerchers, but I think RDLs actually have some merit. I'd put those in the Decent category.
@Pete Rubish I tried them before and didn't like them at all for all the above listed reasons. Unless competeing in a zercher squat competition i see no reason to do them since literally everything they could possibly do can be achieved with other way better lifts.
45 degree back raise has always been my favorite DL accessory. I’ve used it since you first showed it on video way back. I actually just pulled the trigger on a commercial unit from Fray fitness. I didn’t feel comfortable going way over the limit on the Body Solid and heard some complaints about the Titan V2.
Great video, thanks Pete. Any thoughts on using a snatch grip for BB hypers, or do you find the specificity of DL grip width is more important than the extra ROM?
Thanks a lot for this. I train at home with limited equipment - I have a rack and adjustable bench. Thinking I could perhaps perform the 45° back extensions on the bench inclined as it's a relatively wide bench
Say a guy doesn't have a 45 degree bench available, but does have a GHR/Rev hyper combo, figure it'd have similar benefit to do back raises on that? I could build a 45 degree outta some left over 2x4's, but I'm honestly running outta basement space lol
with 300 kg+ Back Squats I feel my upper and lower back trained really well. and yeah it develops more powerful hamstrings, quads and glutes which can't be bad for deadlifts either. I must say I also like bench press bc with heavcy weights it taxes my lower back, my lats, my core and extremly my hamstrings to a degree of cramping bc of legdrive, also quads involved and upper back stability + also trains shoulders, biceps and triceps which I somehow utilize with super heavy deadlifts. so it gives me kind of an overall balanced strength and it isn't so taxing for the cns. but ofc is still is in the "not great" category specifically for a better deadlift.
Just reporting back from my back extension journey i got to 100KG x5 and still honestly no change in my deadlift beside the lower back endurance is quite amazing now. I will continue doing them because gluteus and hamstring gains were quite good too.
Then lower back, glutes and hamstrings are not your “weakness”, if doing back extensions didn’t noticeably increase your deadlift. Could be you upper back that is the weak link in the chain. You should video yourself deadlifting and analyze which part of your deadlifting is slower/faster. Off of the floor/the lock out.
Your technique might need some work too. No hate but if your hamstrings, glutes and lower back are getting noticeable gains your deadlift should DEFINITELY be going up
Super interesting how massive dead lifters can vary in their training approaches, Eddie Hall has said you won’t reach your full potential in terms of deadlifts without frequent heavy leg presses but you place them much lower, just an observation
I hate front squats with a passion. I got quite pronounced collar bones, so the bar ends up pressing directly on them, which hurts, even with a light load. I also have horrible balance. So, I just can't load them heavy enough to get anything out of them. It turns into a balance exercise with a bit of torture in the mix. No thanks. Progressing completely fine without them. 45° hypers are great though. Haven't got space to set up with a barbell unfortunately, so I usually bear hug a dumbbell and pause at the bottom of them.
Yea im replacing the back ext with SLDL coz they take too long to set up at my gym to the point where i get a back pump before doing my first set. Sldl I can do right after my main pulls just strip off weight
can either do stiff leg deads, I prefer to do them from a small deficit but most people don't have the mobility for that. Another thing worth doing is pause deads. On concentric, pause off the floor for ~3sec, lock it out, control the bar down and pause just below the knee for another 3sec, lock it out, and then repeat. Beltless is the way to go on those imo, they will humble anyone.
Biggest mistake I made leading up to a push pull meet was to stop squatting. I thought I could up my deadlift volume that way but I ended up just spinning my wheels.
Pete, do you do anything for grip strength? I've used heavy wt bb holds in the rack at the end of a workout or try it with fat gripz but wonder if there's a secret to holding a heavy barbell. Cheers👍
Hi Pete, with the 45 degree hypers, can you recover from them quicker than deadlifts? How do you program them? Add a few sets after your deadlifts or do them on a separate day??? Cheers👍
RDLs are King for a STABLE deadlift. More stability, better technique. I have RDL'd as much as 365 on a triple set and in that time, my deadlift got stronger on even the lowering under tension. Looks impressive when you are doing it with 500+ and everyone else is simply dropping 315 and less. 😂
Hey Pete, i’m currently “powerbuilding” and basically trying to get stronger on SBD while also training for size. I’ve heard that doing direct tricep work like push downs or skullcrushers might have a good carry over to my bench but i’m afraid that my arms will get bigger than my rear delts/ shoulders and ruin my aesthetic. Is the carryover to my bench worth it?
There's no need to do paused deadlifts for more than like half a second. For one, it's not necessarily recommended to hold a heavy deadlift at a compromised position. In my opinion, I wouldn't want to hold a deadlift more than any longer than I need to. And two, you're just aiming to PAUSE the deadlift, that means stop the momentum. You just need to stop the momentum and then go. And when people argue you don't have to go heavy I say this; yes, but it can't be that more less than your training weight, even if you're only doing 180kg, that's still holding 180kg at a compromised position, and I'd you can deadlift 300kg and you're doing 180kg pauses, well then that's not a very efficacious set then, is it?
![โรงเรียนดัดสันดาน นักเรียนเถื่อน..!! [โรงเรียนไดเม่]](http://i.ytimg.com/vi/vRKPeXn4Fl4/mqdefault.jpg)
My favorite variation is pulling in front of my washer and dryer. Doing that added 80lbs instantly
Incredibly underrated variation. The problem is most gyms don't have the equipment for it...
I got the 45 degree back raise tip from you like 8 years ago I swear and it was one of the biggest and most effective things that made my deadlift skyrocket. Can't recommend that exercise enough!
They are the real deal! They've been a staple of my programming for years!
@@PeteRubish how many sets do you do?
Can already tell this is gonna be a good one
Facts
Thank you very much brother!
front squats have done wonders for both my squat and deadlift. If you're tall and lanky they're kinda hard to learn but once you do I feel like they'll benefit you much more than a stocky lifter.
They're a legitimate exercise, but I see a lot of guys have a lot of difficulty staying upright with these and getting into position. But they no doubt fry the upper back and quads.
I’ve noticed stronger glutes = stronger deadlift. RDLs, leg press, hip thrust. Underrated and stigma of guys doing these movements as “feminine”.
There's a video of Pete doing over 550 lbs deadstop hip thrusts. It's one of the most impressive things i've ever seen
yea, I think hip thrusts are a pretty decent assist exercise for deadlifts
Ehh. Not sure about hip thrusts. Shortened glute max isn't usually a weak point.
@@bloba6969 thats not even that crazy for a hip thrust to be honest. Even random idiots can rep 700 easily
@@MeharBhogal its still underrated in powerlifting but i think one day people will catch on but hip thrusts will fix lockout issues better than anything. Big problem is that people don’t do them seriously enough. You should be repping your deadlift max for 10+ on hip thrusts
Pete, i've been doing your back raises now for a month. It works... I was stuck pulling 585-610 for a long time and today I was able to max out at 645, and broke off the floor with 662.5/300kg but just didn't have the power to lockout past the knees. The ease, explosiveness and quickness of the reps off the floor blew my mind. It was definently the result of your back raises, and now any folks who approach me at the gym asking me what they should do for Deadlift Accessories, I credit you, guide them to your channel and tell them about the Rubish Raises!
Would you consider making a brief video on how you were training on gear vs off? Like programming, volume, how often youd max our/amrap, accessories... would be interesting to know the difference.
That's actually a really good video idea. I'm going to put that on my list!
Snatch Grip deadlifts work wonders for me combined with 45 degree back extensions.
I got my Snatch grip deadlift up to 220kgx1 and hit a beltless conventional with 237.5kg.
I never got injured with Snatch grip and it helped me progress on the conventional without actually training conventional.
Where do you put RDLs, stiff legged deads,snatch grip deads? And what do you think of hip thrusts?
For me doing the leg press unilateral, one leg at a time is way better than normal leg press overall. You put less stress on your lower back and it's a great thing to do at the end of your workout. Probably also a better option for athletes.
I could definitely see that being the case. They have merit, they're just not quite up there with my favorites.
The Miagi dojo of deadlift. Thank you Pete ! 🙏😌
Never seen the 45 degree extension yet. Gonna implement those on my schedule. I always just do some lat pulldowns and some rows
This is a great list, I like you didn't copy the other S tier templates everyone else is using. Keeping it simple and informative with lots of first hand experience to back it up.
Have been struggeling with deadlifts for a long time, switched out my standard romanian DL´s for 45 dgr backraise once a week. Went from 500lbs to 595lbs in about 2 months. Thank you
What weight and reps were you using for the BR's ?
@@ReDeV7 My gyms rack is shit so I can’t fit a barbell, so I just stacks bumper 45’s on top of eachother. I use 3 45’s and a 25 for 8-12 reps
smh
@@SOC-ir6im ???
@@ReDeV7 dude went from a 500 to 600 pull in 8 weeks thanks to back raises lmao cmon man!
Nice list.
RDL are great for me.
Interesting list Pete. I'm happy I mostly agree, except for front squats.
hey pete will you do a video on LEO? would be interesting to hear your opinion what happened, how did u meet him and your experience. thoughts?
Best:
- 45 degree Barbell Extensions
- Back Squats
- Pause Deadlifts
Decent:
- Banded Deads
- High Deficit Deadlifts
- Nordic Curls
- Glute Ham Raises
- Hamstring Curls
- Lat Pulldowns
- Cable Rows
- Bulgarian Squats
Not Great:
- Belt Squat
- Cheat Rows
- Leg Press
- Front Squat
- Reverse Hypers
- Good Mornings
Thx so much for making this video. I'm revamping my whole gym routine to incorporate several of these!
thanks for making this, pete. as someone gunning for a 300kg deadlift right now, I appreaciate all your tips.
Yes sir! Glad it could help!
4.5in deficits & pauses are probably my favorites. I also really like the hybrid Dimel/RDL
They are amazing CJ! You know that based on your deadlift going up from them!
Thank you for your time Pete I got a lot of info!
Good mornings were almost a game changer for me. They must have addressed a particular weakness. The speed at which I could pull weights past 495 increased considerably and I could actually pull 495+ with a straight back after implementing these (was a 600 lb deadlifter before implementing good mornings but was always somewhat catbacked with weights over 5 plates). I gained roughly 20 lbs on my max and heavy weights just felt safer.
I think they work well for some guys as I know Jason Blaha and Alex Leonidas swear by them. I just like some of these other options better!
Been training with Pete for nearly 3 months now. I no what this one's about 😛
@@naturalaesthetyxx yes very happy with my progress so far. Have some huge goals to get to. I think petes the man for the job.
My squat and deadlift have blown up since I added weighted 45 degree hypers. Maxed 501 on squat last May and 507 deadlift. Hit 573 on squat and 635 on deadlift this March. From a strength aspect and a positioning standpoint, they have been a HUGE help.
Good mornings are my go to exercise. Lighter than rdls so less systemic fatigue, but huge soreness the next day.
I do most of these...really good choices. Ive done a 405 back raise again...got inspired from you talking about them. I think im gonna throw in some long deadlift pauses for my backoff work with lighter weights to get some direct time under tension on my back and get more resilience. Im about to turn 40 so I really have to keep the mobility work and rotate my weights or I get all kinds of snaps haha. Banded deadlifts are great too. I spent a period doing 3x4's, 4x4's stuff like that with about 50lbs band tension and it dramatically raised my deadlift power in a month or two. I was at around 600 on deads and after that band work got 585x4 on a deficit.
Can definitely agree with most of this list
My deads about 500lbs rn and I've gotten most of those gains from pause deadlifts, cheat rows I've never really had either good upper back development or good deadlift progress with so it's interesting to see some lifters swear on them and some swear off of them.
Only thing I can't really agree with is the front squat, it took me about a month or so to learn the technique, and past that point they were a great lift that didn't tax my lower back as much as normal squats and allowed me to focus more on the quad.
Great list pete!
Loved the video and the clear explanation for every workout. Already been working in most of these workouts but forsure adding some into the rotation!
Awesome, glad to hear that!
great stuff pete 45 degree back raises is my favorite accessory for sure
Goodmornings helped my deadlift more than anything. I only deadlift once a month due to previous injury I don’t pull often but my deadlift went from 600 to 727 in just a few years at 198. Goodmornings, 45 degree extensions, pull throughs, hamstring curls
And banded speed pulls
How about deadlift partials tho? Rack pulls below knee + halting deadlifts above knee. For stimulus variation, fatigue management, sticking points, etc. Or swings a la Andy Bolton, snatch pulls, high pulls, etc.
Rack pulls below the knee can be pretty taxing if your overloading them. I love them I just don’t do them very often mabi every 6 weeks
I deadlift every other week…. First 3 workouts are deficit no belt for sets of 5….. then the next 3 are triples and doubles off the floor with a belt….only assistance exercise I do afterwards is the 45 degree back raise! Definitely a game changer
What about snatch grip deadlift, it forces you to start lower and engage more the back.
this is brilliant...THANK YOU
How do you incorporate the 45-degree back raise into your routine? Should I do them after deadlifts, or on a different day?
I like leg press alot as a deadlift assistance movement, Andy Bolton style.
Someone might call Cailer Woolams barbell bend over rows "cheat rows", but he says they are the BEST deadlift accessory exercise. Whether best or not, I think barbell row (Cailer style) is right up there.
Great video as ever. I think the key is often with these kinds of things it’s different strokes for different folks. I recently trained with Andy Bolton and he said leg pressing did wonders for his deadlift; in fact I think it was his main accessory movement for the deadlift and he wasn’t a bad deadlifter 😅
Nice list Pete.I miss RDLs on here tho,they are similar to 45 back extensions but I feel my glutes a lot less in them tho i can go heavier.I am really curious as to where would you put zerchers from the floor on this too
Zerchers aren’t a very good deadlift accessory. They hit the same muscles, but there’s a ton of exercises that do that and are also way more deadlift specific. I don’t think anyone who’s really good at zerchers from the floor really thinks they’re an amazing deadlift accessory anyway.
I've never liked them myself. The inward rotation of the shoulders and upper back, loading weight directly onto a joint, not being able to maintain a gooda locked thorasic retraction all are just bad ideas. I classify this for the general person as a dangerous lift and should remain on IG for those people looking to hurt themselves
I could make a more comprehensive list with some of those, but I didn't want to make it too long. Now, I do not really have experience with Zerchers, but I think RDLs actually have some merit. I'd put those in the Decent category.
@Pete Rubish I tried them before and didn't like them at all for all the above listed reasons. Unless competeing in a zercher squat competition i see no reason to do them since literally everything they could possibly do can be achieved with other way better lifts.
45 degree back raise has always been my favorite DL accessory. I’ve used it since you first showed it on video way back. I actually just pulled the trigger on a commercial unit from Fray fitness. I didn’t feel comfortable going way over the limit on the Body Solid and heard some complaints about the Titan V2.
Great video, thanks Pete. Any thoughts on using a snatch grip for BB hypers, or do you find the specificity of DL grip width is more important than the extra ROM?
I personally much prefer the more narrow grip to really overload them, but the snatch-grip definitely has merit!
excellent video
Pete Rubish fuckin rocks! I was just thinking of this.
Thanks a lot for this. I train at home with limited equipment - I have a rack and adjustable bench. Thinking I could perhaps perform the 45° back extensions on the bench inclined as it's a relatively wide bench
Say a guy doesn't have a 45 degree bench available, but does have a GHR/Rev hyper combo, figure it'd have similar benefit to do back raises on that? I could build a 45 degree outta some left over 2x4's, but I'm honestly running outta basement space lol
Building PRs with PR 🏋♂️
Very interesting. Could you do that for Squat and Bench aswell?
I feel like you should get on TRT so we can see how it would work for you. I mean I understand you don’t want to hop on anything but you are the GOAT!
with 300 kg+ Back Squats I feel my upper and lower back trained really well. and yeah it develops more powerful hamstrings, quads and glutes which can't be bad for deadlifts either. I must say I also like bench press bc with heavcy weights it taxes my lower back, my lats, my core and extremly my hamstrings to a degree of cramping bc of legdrive, also quads involved and upper back stability + also trains shoulders, biceps and triceps which I somehow utilize with super heavy deadlifts. so it gives me kind of an overall balanced strength and it isn't so taxing for the cns. but ofc is still is in the "not great" category specifically for a better deadlift.
Rubish RAISES👏👏👏GAME CHANGER🔥🏆🔥
Just reporting back from my back extension journey i got to 100KG x5 and still honestly no change in my deadlift beside the lower back endurance is quite amazing now.
I will continue doing them because gluteus and hamstring gains were quite good too.
Then lower back, glutes and hamstrings are not your “weakness”, if doing back extensions didn’t noticeably increase your deadlift. Could be you upper back that is the weak link in the chain.
You should video yourself deadlifting and analyze which part of your deadlifting is slower/faster. Off of the floor/the lock out.
Your technique might need some work too. No hate but if your hamstrings, glutes and lower back are getting noticeable gains your deadlift should DEFINITELY be going up
@@jermaineayivoh8263 spit on even front squats light doubles makes my upper back sore forever
@@unclefatback that's not hate at all just some solid advice. My technique is okay now with so much room for improvement.
how much are you deadlifting?
Honestly those flat back extensions + barbell hits almost better for me as the 45 degree
Damn I gotta watch it tomorrow cause itll be 23:00 and I need my natural anabolic sleep 😏
Great video Pete! Do you have any opinions on using sleds for training? Not specifically for deadlifts but for general training.
Like others have mention, and anyones that has action on Pete’s advice, 45 degree is the king of accessories !
Do one for bench!
Can you make a tier list on the squat and bench also please?
Super interesting how massive dead lifters can vary in their training approaches, Eddie Hall has said you won’t reach your full potential in terms of deadlifts without frequent heavy leg presses but you place them much lower, just an observation
nice one. what category do hip thrusters fall into?
What do you think of straight leg deadlifts?
Can you do how to build A Stronger Deadlift! The Ultimate Tier List video? Please. Also how to squat and bench? And bench tier list?
Ever try the 45° back extension with a dnatch grip? Gnarliest back pumps
Can you do a video for bench press please?
Hi , i am surprise you didnt mention Dumbell RDL .
What do you think of this exercise ?
Would you do the BB back extensions same day after the main deadlift workout or on a different day?
I hate front squats with a passion. I got quite pronounced collar bones, so the bar ends up pressing directly on them, which hurts, even with a light load. I also have horrible balance. So, I just can't load them heavy enough to get anything out of them. It turns into a balance exercise with a bit of torture in the mix. No thanks. Progressing completely fine without them. 45° hypers are great though. Haven't got space to set up with a barbell unfortunately, so I usually bear hug a dumbbell and pause at the bottom of them.
I hate heavy front squats because they're torturous, but nothing blows up my mid / upper back like they do.
Dude i struggled with that so hard my last training cycle trying to achieve the 3 plates front squat failed but it was definitely nice
Very helpful
Would a stiff legged deadlift be a somewhat bad alternative to the 45 degree raise? setting up at both of the gyms I go to would be a nightmare.
Yea im replacing the back ext with SLDL coz they take too long to set up at my gym to the point where i get a back pump before doing my first set. Sldl I can do right after my main pulls just strip off weight
can either do stiff leg deads, I prefer to do them from a small deficit but most people don't have the mobility for that. Another thing worth doing is pause deads. On concentric, pause off the floor for ~3sec, lock it out, control the bar down and pause just below the knee for another 3sec, lock it out, and then repeat. Beltless is the way to go on those imo, they will humble anyone.
How do hamstring curls and nordics help if the long head isn't trained?
Where do RDLs, SLDLs, and rack pulls rank? Surprised those didn't make the list.
Biggest mistake I made leading up to a push pull meet was to stop squatting. I thought I could up my deadlift volume that way but I ended up just spinning my wheels.
Thumbs up on thumbnail alone.
Different stance deadlift > RDL > Back Extension
Pete, do you do anything for grip strength? I've used heavy wt bb holds in the rack at the end of a workout or try it with fat gripz but wonder if there's a secret to holding a heavy barbell.
Cheers👍
I’m really surprised you didn’t mention pin or block pulls in this list.
What do you think about front squats if there's no issues with technique Pete? Thanks!
S tier - Snatch grip deadlift and barbell side lunges
Doing sets of 5 one week and then sets of 10 the next. Is that a Weekly Undulating Periodization approach?
Ιf pete said that tricep kickbacks help with deadlift i would not question it..i 'd do kickbacks.. period..hahaha
Where do you think you’d rank SLDLs or RDLs off the floor?
Would you ever do 45 degree back raises with snatch grip to increase ROM?
thoughts on romanian deadlifts? unless i missed it on here you didn't mention them
any suggestions on how to complete the 45% back extensions if you happen to attend a garbage gym that doesn't have the right equipment?
Hi Pete, with the 45 degree hypers, can you recover from them quicker than deadlifts? How do you program them? Add a few sets after your deadlifts or do them on a separate day???
Cheers👍
I do them once per week right after deadlifts! I like to do 3x5 one week and 3x10 the next. But once a week will suffice!
@@PeteRubish thanks mate 👍
RDLs are King for a STABLE deadlift. More stability, better technique. I have RDL'd as much as 365 on a triple set and in that time, my deadlift got stronger on even the lowering under tension. Looks impressive when you are doing it with 500+ and everyone else is simply dropping 315 and less. 😂
SSB squats??
Hey Pete, i’m currently “powerbuilding” and basically trying to get stronger on SBD while also training for size. I’ve heard that doing direct tricep work like push downs or skullcrushers might have a good carry over to my bench but i’m afraid that my arms will get bigger than my rear delts/ shoulders and ruin my aesthetic. Is the carryover to my bench worth it?
So superset them with lat and rear raises or something
What about rack pulla.personally I would put them at best because they train Ur grip,upper back and glutes insanely well.
They’re great so long as you’re doing them below the knee and not too often
Are RDLs on the same level as good mornings and what about chest sullortet rows? Dont they do the same as cable rows?
Pete, what about RDLs?
You're the man Pete! Post more videos like this and less Doomsday preppin Bill Gates shrank my nutsack videos. Love u bro,
can you do one for bench?
45 degree hypers have been amazing for my posterior chain
What about RDL's?
How are squats a back exercise ?
Seems legit!
90 degree hyper extension with a slow eccentric?
There's no need to do paused deadlifts for more than like half a second.
For one, it's not necessarily recommended to hold a heavy deadlift at a compromised position. In my opinion, I wouldn't want to hold a deadlift more than any longer than I need to. And two, you're just aiming to PAUSE the deadlift, that means stop the momentum. You just need to stop the momentum and then go. And when people argue you don't have to go heavy I say this; yes, but it can't be that more less than your training weight, even if you're only doing 180kg, that's still holding 180kg at a compromised position, and I'd you can deadlift 300kg and you're doing 180kg pauses, well then that's not a very efficacious set then, is it?
I get way more out of deficits than pauses