Everyone's deadlift looks different. 1:09 Ditch the running shoes and dealift barefoot or with flat hard soles. 1:47 Feet position. Feet right under hips, toes slightly out 2:26 Stand as close to the bar so it is exactly above mid foot, about an inch away from your shins. 2:45 Hand width, natural hanging width 3:47 Hip Position 4:36 Head Position 5:25 Starting Position 6:24 Standing up 9:09 Quick recap of it all 9:28 Train untamed
As someone who has been in and out of the weights room for over 20 years and has each time had to stop deadlifting due to lower back pain, when I got to a certain barbell weight, this video is the single most useful piece of advice I've ever seen on the exercise. At 53, I'm back in the gym, deadlifting more than I've ever been able to lift. And no back pain! Mr Thrall, probably understand these compound lifts better than anyone else on TH-cam.
Anthony Dang, any external rotation of your leg or "Abduction" will activate your glutes. Similar to those machines you'll find in most gyms where you sit down and open your legs up like a pregnant woman. This is another reason why I squat with my toes out.
can u help me with something? i can't activate my lumbar spine when deadlifting, i can arch my lower back when i'm standing but not in the deadlift position is it flexibility?
asafor6 at least the upper ones, but stretch the whole hamstring anyway. the sad truth is... you should stretch and foam roll every muscle in you body,, otherwise you won't have good flexibility... but that's a lot of work :P also a technique que, brace your hip flexors while in the bottom position of the deadlift, that might help you create a lumbar arch.
No matter how well you do it, I always watch these videos before I dead lift just to help me to not make mistakes. It keeps me humble with this lift as it's the king of compound lifts. Got to respect it or it wil mess you up.
Incredible -Been lifting my whole life (46 yr male)Never been able to perfect the deadlift or know anyone who can teach it like you.Your awesome .Thanks so much!!!
The first real video that breaks down the deadlift. I've seen so many videos that contradict each other with no real validation on why one person is right or wrong. This one makes perfect sense and is much easier to follow. Bravo.
This is the most complete deadlift form video i have found after searching for many hours. Alan is thorough, not annoying like others, and has so much knowledge to share. Thanks man!
Alan!! Thank you for this video!!! SO helpful. I reached a new PR today of 215! Honestly was starting to think I would never get past 200. Thank you for all these tips and reminders. Felt great today! Your voice was in my head while I was deadlifting today. 😊 thank you!!!!!
Tom Lee like anything else it takes time to recover. Make sure you're getting adequate rest and eating enough protein to give your body the fuel it needs to grow your foot back.
Thank you so much for your videos Alan; I hit a plateau a few weeks ago whilst my personal trainer was away on holiday, so I binged watched your videos in my spare time. I said nothing, but when we met up again after two weeks my trainer said " you've been watching Alan Thrall's channel haven t you?" I asked how he could tell, and he said that there is so much garbage on you tube, that to improve that much I must have been watching the only descent ones out there, yours!
Honest to god this is THE most helpful and no BS guide I've seen for dead-lifting on youtube. It seems so many youtubers are adamant that there is only one correct way. This gave all the important parts to watch for, and was very simply explained. subbed!
You're becoming my favorite TH-cam weight lifting instructor. Love your simple visual explanations and that you give us different options instead of "do it this way"!
Your videos have made me a better person in so many ways. I used to be intimidated by my lack of technical knowledge in a gym, but your light hearted approach in your instructional videos has shown me the way to not giving fucks and finding my own way. I'm in the best shape of my life, your videos inspired me. I never repay you for making these videos. Thank you so much.
So glad I found this channel, brilliant instruction and humor. At 55 finally learning how to lift right after watching and training the last few weeks, shoulder and back pain fading to nothing, strength coming up. Tried so hard to lean up in the past now its just happening and I am not really trying. Best lifting instruction on the net I have found.
Alan, you are the second high performance resistance coach to emphasize to me a neutral spine and tucking the chin to maintain that alignment. I have gotten back to deadlifting and that feels so much more comfortable, along with firing the glutes at the top (I used to be one of those head up guys). And thanks for the reminder to put the bar down. I have been doing too many touch and go sets.
Dude...I was told to watch this video and I am very much impressed and grateful. This was by far the most informative dead lift video I have watched. My biggest mistake was locking my knees too early and not taking advantage of that leg drive at the bottom. Thanks for the advice man, I do deads in a couple days...will record myself and keep this advice in mind. Awesome video!
I just wanted to say I love your videos. They are very clear and easy to understand for newbies as me. Thank you so much for taking the time to make them.
Good God Alan, you could really sell DVDs with your lessons... I've seen a lot of DL videos and this takes the cake on applying everything correct for each and every body type! I deeply thank you for your efforts!
Fuck it, I'm videoing myself deadlift at the gym tomorrow and I don't care what anyone thinks. Gonna video my squat as well. If I have to deload to get my form perfect then so be it. I'm in for the long haul and check my ego at the door. Thanks for such awesome videos Alan.
This is a really helpful video. I am definitely guilty of doing the stiff legged deadlift and it's no doubt been holding me back. This is a channel I can see myself coming back to again and again!
Wow Alan, great video. I never knew you could get your hamstrings tight in the setup, until now. I've played around with just 80lb and I tell you, my hamstrings are more sore than after my regular sets of 250lb. What helped me is to do an "isometric leg curl" so to speak, in the bottom position to achieve that tightness, then just break off the floor with quads and glutes. Hope the weight increases!
Great video, Alan. Though briefly mentioned, this was the first time I'd ever head of pulling the slack out of the barbell at the bottom. I applied it during some clean and snatch work today and noticed immediate improvements in technique. Thanks.
Great video mate,I'm just starting out with my 17yo son and looking for someone who's not full of shit to get us going. You came reccomended and you seem to know your shit so thanks again. If you have any advice for a 42yo and more importantly a 17yo ide appreciate it a hell of a lot. Cheers Brad. PS subbed mate cheers
Hey Brad, I'm 46 and have been working out for almost 2 years now. One thing to remember is that at our ages things will progress much slower than someone who is 17 years old. Things like job stress and less than ideal hours of sleep will slow things down, also, just being older will slow things down, but don't give up. You will make gains. When starting up, I would really recommend starting with very high reps and sets (5x10 or even 10 x 10) and moderate weight until you get a good feel for the moves and get your form down. Starting out with something like 5x5 when you don't have good form and trying to increase the weight by 5 to 10 lbs every week will greatly increase your chances of injury (especially if you are over 40). When starting out you will make quick gains doing just about anything, so take advantage of that you learn and practice the correct form to help prevent injury when you start lifting heavier weights. Good luck!
Watch a few of ur videos now really enjoy watching them! With good information also! Been messing around with my deadlift recently trying to find out what's most comfortable and when I'm at my strongest! To be honest a lot of the time it's my grip that lets me down!
holy crap this is useful! I give up doing these so much because i feel like im going to hurt myself (i feel myself using too much lower back). cant wait to use these pointers to help improve my deadlift. Thanks very much! subscribed.
Great video, I especially appreciate how you don't overgeneralize. One point I would make in addition is that which hand you use the mixed grip when you use that style is also a bit up to preference. When I first learned everything I read always said off hand and it never felt right for me when I used it. At the time I thought it was the only proper way to do it, but later learned that others (including some proficient powerlifters) used their dominant hand in the supinated position for the mixed grip instead. I've found that works a lot better for me even though obviously it is hardly the most important point for the lift.
I always go to you for advice. Glad to see this video after coming off a knee injury. I think my biggest problem is i was doing touch and go with 315 because my ego was probably too big to work up slowly again so I tried getting back to my old self too quickly. Therefor i was losing tightness in the lift. Thanks man
4:38 - 4:46 Head in a neutral position and look slightly down. This is correct and appropriate. Any time one has the head tilted back, or worse, throws the head back as they move, is asking for trouble because where the head goes, the rest of the spine will likely follow. I have said it before and it stands up well under repetition: Strong core and spinal stability will make this move, as well as the squat and overhead press, a joy to train. Training postural would help many people, as well.
Thanks. I was under the impression I had to keep my hips higher, but either my body proportions or hamstring flexibility wont let me do that without rounding my back. This video has showed me that is not the case. Once again, thanks for another great vid !
thanks Alan, I've been training for a while now and yet I've noticed I'm doing the odd thing wrong on the deadlift. you have helped straighten out the mistake. 👍
Watched all your how to videos.... best how to videos I have watched on youtube, and I watch a lot of videos! Thanks man. I have the problem where my knee angle opens up before my hip angle and I do not know how to fix it...
This video really helped me with my deadlift. I pulled 395, sadly I ran out of weights.. I never thought I’d deadlift 395 with my conventional. Thanks. I’m 14 also
Very nice video. Never been friend with the deadlift, but tried your tips yesterday. Quite comfartable exercise for me now....I owe you a beer! Thanks!
Dang, this video helped me out a lot. Especially with the hip placement. When I first started my hips was way down, and when I tried correcting it, it was too far up, and my scapula was in front of the bar.
@Alan Thrall I would just like to say thank you for this great advice and amazing video. Your deadlift tips have helped correct my form, use my lats more, and literally lift more weight off the floor. I've only been working out half a year now and I was able to finally reach 130lbs with perfect form and high volume. I still have a long way to go and thank you again for making a big difference with not just my life but everyone else's who takes this awesome advice . Please keep creating these wonderful videos! :)
I'm a beginner and I've found that I can deadlift much better with a wide stance, rather than with a narrow one as he shows in the video. I also can use the posterion chain much better with a wide stance.
Flip since studying this vid my glutes and hams and middle upper back ache live they never have b 4 im having to strip right back and relearn my deadlift but im glad i am My butt was popping up too early b 4 cos my hams are weak so my upper body took over Thanks man i needed this
anyone else come back every month or so to refine their Deadlift and check for any cues they forgot? I know that's what I do/am doing right now
i rewatch this video after my deadlift session everyweek
i watch it before every session
I've been doing that since I've started deadlifting. I've been lifting for about 5 years on and off.
Absolutely
Still do.
Everyone's deadlift looks different.
1:09 Ditch the running shoes and dealift barefoot or with flat hard soles.
1:47 Feet position. Feet right under hips, toes slightly out
2:26 Stand as close to the bar so it is exactly above mid foot, about an inch away from your shins.
2:45 Hand width, natural hanging width
3:47 Hip Position
4:36 Head Position
5:25 Starting Position
6:24 Standing up
9:09 Quick recap of it all
9:28 Train untamed
+Too Long Didn't Watch perfect name to post content correlation
As someone who has been in and out of the weights room for over 20 years and has each time had to stop deadlifting due to lower back pain, when I got to a certain barbell weight, this video is the single most useful piece of advice I've ever seen on the exercise.
At 53, I'm back in the gym, deadlifting more than I've ever been able to lift. And no back pain!
Mr Thrall, probably understand these compound lifts better than anyone else on TH-cam.
Anthony Dang, any external rotation of your leg or "Abduction" will activate your glutes. Similar to those machines you'll find in most gyms where you sit down and open your legs up like a pregnant woman. This is another reason why I squat with my toes out.
can u help me with something?
i can't activate my lumbar spine when deadlifting, i can arch my lower back when i'm standing but not in the deadlift position
is it flexibility?
asafor6 yes, too tight hamstrings most likely, otherwise too weak low back muscles
which part of the hamstrings should i stretch? the upper ones?
asafor6 at least the upper ones, but stretch the whole hamstring anyway. the sad truth is... you should stretch and foam roll every muscle in you body,, otherwise you won't have good flexibility... but that's a lot of work :P also a technique que, brace your hip flexors while in the bottom position of the deadlift, that might help you create a lumbar arch.
thanks for your help, but how do i brace them?
Your videos are pure internet gold. Thank you for making them.
No matter how well you do it, I always watch these videos before I dead lift just to help me to not make mistakes. It keeps me humble with this lift as it's the king of compound lifts. Got to respect it or it wil mess you up.
Incredible -Been lifting my whole life (46 yr male)Never been able to perfect the deadlift or know anyone who can teach it like you.Your awesome .Thanks so much!!!
The first real video that breaks down the deadlift. I've seen so many videos that contradict each other with no real validation on why one person is right or wrong. This one makes perfect sense and is much easier to follow. Bravo.
Fucking love your videos man. Assertive voice, no bullshit, straight to the facts.
By far the best compound exercise form videos I've ever seen. Thank you man
This is the most complete deadlift form video i have found after searching for many hours. Alan is thorough, not annoying like others, and has so much knowledge to share. Thanks man!
This guy knows a lot
Alan!! Thank you for this video!!! SO helpful. I reached a new PR today of 215! Honestly was starting to think I would never get past 200. Thank you for all these tips and reminders. Felt great today! Your voice was in my head while I was deadlifting today. 😊 thank you!!!!!
2:20 I tried cutting my feet in half but now I cant stand up!
Tom Lee like anything else it takes time to recover. Make sure you're getting adequate rest and eating enough protein to give your body the fuel it needs to grow your foot back.
I have been trying to get rid of my legs for years but they just keep on following me around.
Your how to videos are simply amazing!!!
Thank you so much for your videos Alan; I hit a plateau a few weeks ago whilst my personal trainer was away on holiday, so I binged watched your videos in my spare time. I said nothing, but when we met up again after two weeks my trainer said " you've been watching Alan Thrall's channel haven t you?" I asked how he could tell, and he said that there is so much garbage on you tube, that to improve that much I must have been watching the only descent ones out there, yours!
Honest to god this is THE most helpful and no BS guide I've seen for dead-lifting on youtube. It seems so many youtubers are adamant that there is only one correct way. This gave all the important parts to watch for, and was very simply explained. subbed!
I really hope this channel goes places
Joonya Osemwegie 100%
It did
Lol
Give this man a medal!
You're becoming my favorite TH-cam weight lifting instructor. Love your simple visual explanations and that you give us different options instead of "do it this way"!
Your videos have made me a better person in so many ways. I used to be intimidated by my lack of technical knowledge in a gym, but your light hearted approach in your instructional videos has shown me the way to not giving fucks and finding my own way.
I'm in the best shape of my life, your videos inspired me. I never repay you for making these videos. Thank you so much.
This is def the best how to deadlift video ive seen on youtube by far. Very nicely explained and demonstrated
Move the Floor, not the Barbell-Brilliant
So glad I found this channel, brilliant instruction and humor. At 55 finally learning how to lift right after watching and training the last few weeks, shoulder and back pain fading to nothing, strength coming up. Tried so hard to lean up in the past now its just happening and I am not really trying. Best lifting instruction on the net I have found.
for the last three years I have watched so many videos, this one is the best, im shocked none of the other pros make such sense. Thank you.
This guy is quite possibly the best weight lift demonstrator and exercise teacher on the internet.
Alan, you are the second high performance resistance coach to emphasize to me a neutral spine and tucking the chin to maintain that alignment. I have gotten back to deadlifting and that feels so much more comfortable, along with firing the glutes at the top (I used to be one of those head up guys). And thanks for the reminder to put the bar down. I have been doing too many touch and go sets.
One of the best deadlift vids I have seen in the two years of learning the perfect deadlift technique.
Dude...I was told to watch this video and I am very much impressed and grateful. This was by far the most informative dead lift video I have watched. My biggest mistake was locking my knees too early and not taking advantage of that leg drive at the bottom. Thanks for the advice man, I do deads in a couple days...will record myself and keep this advice in mind. Awesome video!
Those cuts on the shins; respect.
Ben Yeung LOL. more like lack of protective gear.
Literally the best explanations of all basic exercises on all TH-cam. You, sir, rock.
This is one of the best "how to" deadlift videos on TH-cam. Thanks Alan!
Best how to deadlift video on TH-cam by far. Fixed my form and my deadlifts are alot better. Thanks Alan, my lower back thanks you lol
Best deadlift video I found, desperately looking for deadlift form videos and this was perfect. Thank you.
#1 recommendable videos for technique and pointers on how to perform proper lifts
I just wanted to say I love your videos. They are very clear and easy to understand for newbies as me.
Thank you so much for taking the time to make them.
Because of your advice Alan I smashed the 6 plate mark!!!
Thanks dude and 300KG is coming soon because of you! :)
I've searched for about a month for the perfect explanation!! It's about damn time! Thank you!
Probably the best DL instruction I've ever seen.
Good God Alan, you could really sell DVDs with your lessons... I've seen a lot of DL videos and this takes the cake on applying everything correct for each and every body type! I deeply thank you for your efforts!
Your "how to" videos are the best on youtube! Thanks!
Hands down the best deadlift 101 video along with the one from Brett.
Hello Alan, I tried to deadlift and squats today with your tips and it I finally felt great improvements in my form! Thank you :)
Im just starting all over after a several year break, and I really enjoy your videos. Thank you!
I like all of the random kegs in the background. Another solid video. Thanks Alan.
Man you need more subs man.
Damn you have the most watchable techniques videos on TH-cam bro !
great instructor. Very concise. Doesn't overload us with info.
Thank you for all of your uploads coach. Exactly what I needed.
Excellent instruction, comprehensive and presented in the right order.
Fuck it, I'm videoing myself deadlift at the gym tomorrow and I don't care what anyone thinks. Gonna video my squat as well. If I have to deload to get my form perfect then so be it. I'm in for the long haul and check my ego at the door. Thanks for such awesome videos Alan.
This vid made we want to go to my gym ASAP and do some sets of heavy deadlifts.
LOL omg when he walked out with the cushions strapped to his feet xD
This video got me started doing deadlifts. Thank you, Alan! Greetings from sweden.
This is a really helpful video. I am definitely guilty of doing the stiff legged deadlift and it's no doubt been holding me back. This is a channel I can see myself coming back to again and again!
Wow Alan, great video. I never knew you could get your hamstrings tight in the setup, until now. I've played around with just 80lb and I tell you, my hamstrings are more sore than after my regular sets of 250lb. What helped me is to do an "isometric leg curl" so to speak, in the bottom position to achieve that tightness, then just break off the floor with quads and glutes. Hope the weight increases!
Great video, Alan. Though briefly mentioned, this was the first time I'd ever head of pulling the slack out of the barbell at the bottom. I applied it during some clean and snatch work today and noticed immediate improvements in technique. Thanks.
Brilliant dead lift tutorial mate ! That hip drive cue I.e thrust towards the bar once bb had cleared knees, always eludes me!
Thanks for making this video. You showed me that I was dropping my hips too much when I dead lift.
Haha, I've been using the ol' hook grip lately too, Karl
Alan, can you please post a video "how to sumo deadlift"? Thank you.
+M Zoyta but bros dont deadlift
+Lolek Bolek ed coan does
Great video mate,I'm just starting out with my 17yo son and looking for someone who's not full of shit to get us going.
You came reccomended and you seem to know your shit so thanks again.
If you have any advice for a 42yo and more importantly a 17yo ide appreciate it a hell of a lot.
Cheers Brad.
PS subbed mate cheers
Hey Brad, I'm 46 and have been working out for almost 2 years now. One thing to remember is that at our ages things will progress much slower than someone who is 17 years old. Things like job stress and less than ideal hours of sleep will slow things down, also, just being older will slow things down, but don't give up. You will make gains. When starting up, I would really recommend starting with very high reps and sets (5x10 or even 10 x 10) and moderate weight until you get a good feel for the moves and get your form down. Starting out with something like 5x5 when you don't have good form and trying to increase the weight by 5 to 10 lbs every week will greatly increase your chances of injury (especially if you are over 40). When starting out you will make quick gains doing just about anything, so take advantage of that you learn and practice the correct form to help prevent injury when you start lifting heavier weights. Good luck!
This video is THE best in explaining the Deadlift technique. Thanks a bunch!
you how to squat and how to deadlift videos are the best on youtube!. Great videos!
Sheesus, went from struggling with 200lbs to exploding off the floor with 200lbs, back pain gone to boot. Thank you, magical barbell Viking!
Watch a few of ur videos now really enjoy watching them! With good information also! Been messing around with my deadlift recently trying to find out what's most comfortable and when I'm at my strongest! To be honest a lot of the time it's my grip that lets me down!
Alan, thanks for the amazing content. My lifts have all gone up since I found your channel.
holy crap this is useful! I give up doing these so much because i feel like im going to hurt myself (i feel myself using too much lower back). cant wait to use these pointers to help improve my deadlift. Thanks very much! subscribed.
Great video, I especially appreciate how you don't overgeneralize. One point I would make in addition is that which hand you use the mixed grip when you use that style is also a bit up to preference. When I first learned everything I read always said off hand and it never felt right for me when I used it. At the time I thought it was the only proper way to do it, but later learned that others (including some proficient powerlifters) used their dominant hand in the supinated position for the mixed grip instead. I've found that works a lot better for me even though obviously it is hardly the most important point for the lift.
Just found out your channel. I just love how smooth your lifts look. Textbook form. Subbed.
I always go to you for advice. Glad to see this video after coming off a knee injury. I think my biggest problem is i was doing touch and go with 315 because my ego was probably too big to work up slowly again so I tried getting back to my old self too quickly. Therefor i was losing tightness in the lift. Thanks man
Thanks for this video! You have a gift for imparting a lot of information in a way that is easy to understand and digest.
4:38 - 4:46
Head in a neutral position and look slightly down.
This is correct and appropriate. Any time one has the head tilted back, or worse, throws the head back as they move, is asking for trouble because where the head goes, the rest of the spine will likely follow. I have said it before and it stands up well under repetition: Strong core and spinal stability will make this move, as well as the squat and overhead press, a joy to train. Training postural would help many people, as well.
This is a great video! I've been doing a beginners linear progression and these videos of yours have been really helpful. Thank you.
Thanks. I was under the impression I had to keep my hips higher, but either my body proportions or hamstring flexibility wont let me do that without rounding my back. This video has showed me that is not the case. Once again, thanks for another great vid !
thanks Alan, I've been training for a while now and yet I've noticed I'm doing the odd thing wrong on the deadlift. you have helped straighten out the mistake. 👍
This guy knows his stuff. Awesome video. Helped a ton!
Best help I've seen on deadlift around these parts. Going to use this tomorrow.
Very informative! Never realized that locking my knees out early was an issue. Looking forward to my next deadlift now that I know this.
Ultimate Deadlift tutorial right here. Good job man.
Thanks man, i followed this today at the gym and I felt a huge difference with the lift. Good vid!
a great tutorial video to deadlift! organized, clear and simple! thank you! also from Sacramento!
Fuck this is amazing. So many corrections to what I've been doing wrong for years.
Excellent work!
Thanks a lot. This is the exercise i've been struggling with the most as a very novice "lifter".
Thanks for the advices Alan. Third video which I watched from you. Practically never done deadlift, gonna go with your tips.
Watched all your how to videos.... best how to videos I have watched on youtube, and I watch a lot of videos!
Thanks man.
I have the problem where my knee angle opens up before my hip angle and I do not know how to fix it...
Best deadlift instructional video I've seen!
Best deadlift how-to ever.
hands down best channel on youtube!
This video really helped me with my deadlift. I pulled 395, sadly I ran out of weights.. I never thought I’d deadlift 395 with my conventional. Thanks. I’m 14 also
Your videos are so so so helpful. Thank you so much sir. I learned a lot from your videos.
Best instructional video on dead lifting I have seem ever! Thanks so much!!
Very nice video. Never been friend with the deadlift, but tried your tips yesterday.
Quite comfartable exercise for me now....I owe you a beer! Thanks!
Dang, this video helped me out a lot. Especially with the hip placement. When I first started my hips was way down, and when I tried correcting it, it was too far up, and my scapula was in front of the bar.
@Alan Thrall I would just like to say thank you for this great advice and amazing video. Your deadlift tips have helped correct my form, use my lats more, and literally lift more weight off the floor. I've only been working out half a year now and I was able to finally reach 130lbs with perfect form and high volume. I still have a long way to go and thank you again for making a big difference with not just my life but everyone else's who takes this awesome advice . Please keep creating these wonderful videos! :)
Great video. I wish I would have had videos like this 10 years ago.
I'm a beginner and I've found that I can deadlift much better with a wide stance, rather than with a narrow one as he shows in the video.
I also can use the posterion chain much better with a wide stance.
This try of "TRAIN UNTAMED" was the funniest!
i love you. your tutorial videos are the best i've seen.
Another very informative video Alan. Love them all. Iv'e learned so much from watching them. :)
How do I know if my scapula is directly above the bar? How can I see it?
You can make a photo of your set up and look at it afterward.
Best video I have watched on deadlift form! thanks man
Flip since studying this vid my glutes and hams and middle upper back ache live they never have b 4 im having to strip right back and relearn my deadlift but im glad i am My butt was popping up too early b 4 cos my hams are weak so my upper body took over
Thanks man i needed this