Stronger Deadlift - GUARANTEED! (3 Monster Moves)
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- เผยแพร่เมื่อ 26 มิ.ย. 2018
- If your goal is to increase your deadlift then don’t overlook the details specifically accessory lifts. In this video I’m going to show you the top three exercises for increasing your deadlift without focusing solely on the actual movement. Joining me, once again, in the X-Box for today’s video is accomplished powerlifter and overall strong dude KC “That 1 Legged Monster” Mitchell. KC shares some of his favorite accessory lifts that he’s been using to smash records and build a monster deadlift.
60% off all AX programs - athleanx.com/x/403-workouts
When it comes to deadlifting one of KC’s go to accessory lifts is the Pendlay row. The Pendlay row differs from other rows by starting from a dead stop on the floor. The goal here is to go heavy and be explosive. This not only builds back (and grip) strength but helps groove the pattern of being explosive at the start. If you can’t generate max force at the start of the movement you don’t have to worry about the rest of the lift because the weight isn’t going anywhere!
Another of KC’s favorite accessory lifts is the straight arm push down. We’ve talked at length about the importance of straight arm scapular strength on this channel and how it correlates to other movements and overall upper body health. Want a big deadlift? Well, all that scapular strength you’ve been building will come in handy here too! Having a strong scapular will allow you to keep your lats tight and keep the bar close to your body.
One of the biggest mistakes made by athletes new to the deadlift, and even some experienced lifters, is bar drift. A strong stable scapular will engage the lats and help provide a tight compact upper body that doesn’t leak energy.
KC’s final accessory lift for building a monster deadlift is the high pull. If you’ve been watching my channel for any length of time you know that I do not recommend doing upright rows. It’s not because they don’t work but because of the compromised position they put your shoulder in. All of that can be mitigated by simply switching to dumbbells and maintaining a ‘thumbs up’ grip.
Even though your traps are busy stabilizing the upper body in the deadlift they’re still playing an important role and you need them to be strong. This safe alternative to the upright row allows you to load up and hit them along with the rest of the upper back. The deadlift is all about using the power of your posterior chain and hips and transferring that into the bar.
There are people out there that will tell you to ignore the accessory lifts and focus on the main lift alone. These are usually the same people who have maxed out on their strength or have developed some interesting and unhealthy compensations for performing exercises.
There are some very important accessory lifts you need to do when you are trying to increase your deadlift. If you feel your lifts have been stuck in a rut, give these three lifts a try. If you want a program that focuses on your whole body, then head over to athleanx.com and start training like an athlete. Details matter when you train like an athlete, and when you pay attention to the details, all of your lifts will increase.
For more videos on how to get a better deadlift and the best workouts for building size and strength, be sure to subscribe to our channel here on youtube at / jdcav24 - แนวปฏิบัติและการใช้ชีวิต
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Thank You for the aforementioned accessories.
@@youarerightboss q
@@georgebc4353 q
InstaBlaster...
I feel my side delts pumped after those dumbell high pulls
Jeff "Casey has one leg, what's your excuse?"
Me "My leg hurts."
K.C. Mitchell
😂😂
I have a 3rd leg and still cant lift that much 😂
@@johnhackler620 how old are you 10?
"I feel twice the pain he does"
Exercise Movements in the video (Notes to Self):
Pendlay Row 2:26
Straight Arm PushDown 7:06
Straight Arm PushDown (Jeff-Advanced version) 8:11
Dumbbell High Pulls 10:20
Following the comment...
Thank you, that's all I needed to know
Lifesaver
God bless 🙏
I feel my side delts pumped after those dumbell high pulls
6 Plates with one leg...
Zain Ali I think it was 7 plates
Savage
Zain Ali 12 plates altogether
Imagine if he had both of his limbs..
His metal leg is helping him
Immediately added 500 pounds, 10/10 IGN
Big props to the monster for adapting and overcoming. 👍🏻
K.C. is amazing. He doesn’t let his injury hold him back. Great role model for us all.
Power lifts are mere accessory exercises for his mental power and strength. Truly inspirational for all!
Some people deadlift to get stronger, Jeff gets stronger to deadlift.
Ok
SayNoobB4ULeave what?
Makes no sense delete your comment
Its okay man, I get it.
If you don't get it, you don't understand the lift.
I work at a morgue so technically I deadlift everyday.
Most underrated comment.
Im deadass laughing right now
Holup
😂😂
That’s gold
I warmed up with lat pull downs and bent over rows before my deadlift yesterday and i pulled 315 for reps very easily. I was shocked. This really works. I usually never warm up and i struggle when i build up to 315, i could have done more weight the way i was feeling. But wanted to save energy for the rest of my workout. Thank you for this video!
Go all in! Hope you reached your dead lift goals. My dead lift went from 405 to 500 fairly quick. No straps or belt. Straight grip. This video is the reason.
I was involved in a car accident and my back was injured and I was still able to reach my goal and rehab my back!
@@SimplyCarReviews that’s awesome man, hope you’re doing well!
@@SimplyCarReviews hey man! Would you do this exercises prior to your deadlift? As a warm up? Like 2 sets of each? Or would you do them on non dead lifting days? Thanks for the help
What kind of weight and reps do you usually do?
This is really interesting @JayJay. Tomorrow I'll reverse the order AXs PPL - Program and start with the "accessory" exercises having the "the big ones", i.e. deadlift & Pull-ups; BenchPress&OHP and Squads as the finishers.
I’m a proud AthleanX fan and groupie. Jeff is my hero!
I swear to god the quality of this channel is crazy
This has been an awesome series. I love seeing these guests who come from different lifting disciplines or pathways (i.e. powerlifters, strongmen, wrestlers, pro-athletes, etc.). It just shows the diversity of training available to everyone and keeps my own training very fresh and interesting.
His forearms are bigger than my future
SIERRA 02 dead lifting increases grip strength and works fore arms, too
His right forearm is way bigger lol
That's his Jack off arm, that's why it's so much bigger
And your self esteem..........no just kidding
Thomas Bigalow His leg wasn’t the only damaged part of his body
Excellent series. Thank you Jeff and thanks to the Monster for coming by!! This channel is my workout Bible. You're a good dude Jeff. I trust you 100%. I appreciate all you do for us that want to lift and do it the right way. Keep up the great work.
Just did legs, I’m going back to the gym now
Then you probably didnt train legs hard enough
Donovan Smith 6 sets deadlifted 275x6 double overhand now I’m going back for 12 sets
Gotta train for stronger grab, eh?
fla sheringer bodyweight exercises may be good for a beginner, but you're going to see the best results with weights
hi dad how many dirty immigrants are we burning tonight?
K.C. Mitchell is as genuine and kind in real life as he is in these videos. I attended Athlean-X live a few weeks ago, and he was the one who coached me through the course, counted my push-ups and pull-ups, and pushed me harder than I could push myself. One thing I'm a bit confused about, when I asked him what things does he need to worry about that non-amputees don't in the weight room, his response: "My range of motion is a bit different". Looking at his deadlifts in this video, his range of motion doesn't look different from a regular lifter at all, it looks a lot better than most, actually. Perhaps he was referring to a slight forward torso lean which you see when he squats in the squat video. And his bench, looks perfect. I'm not trying to nitpick AT ALL, just curious as to what specifically he was referring to?
I HAD A LOWER BACK INJURY FOR 6 months, COULDN'T WORK MY CORE AT ALL. NOW I AM SEEING ABS BECAUSE OF THIS GUY, IF JEFF TELLS YOU ITS POSSIBLE ITS POSSIBLE!!!
pixie I had one a few months ago, it healed pretty fast but I haven't touched deadlifts since, just rows and squats
Christian 0000 if it's a muscle spasm watch his video "how to fix LOWER back pain?" It really helps.
I love this series! Thanks Jeff!! I've been adding accessory lift, but knowing how they are connected to which major lifts is huge knowledge gain for me.
Until about 2 months ago it was 20+ years since I exercised regularly. I'm working on losing 100 lbs.
That being said, i deadlifted 300 lbs for 3 reps yesterday after warming up with 200 lbs for 3 sets 10 reps. I love your videos.
Im trying to teach my friend how to deadlift. This couldn’t have come at a better time. Thank you Jeff!
Jeff, I LOVED this series with KC. What an inspiration combined with SOLID technical knowledge. Keep 'em comin'!
You read my mind, Jeff sir! Tomorrow is my chest day and the following 2 days after is my deadlift schedule. Never ran out of ideas, true genius! I love the monster guy's sheer determination btw!
I really like that guys monster shirt
Dark Trainer Z yeah but there’s no question he can wear it.
fla sheringer Technically, you can do whatever the fuck ya want.
fla sheringer lmao I’m just playing man. You could do that every day for 5 days a week. It wouldn’t hurt to change some things up after A few months though.
fla sheringer a full body workout isn't going to be optimal... I used to have a workout very similar and didn't see that great of results. I do a push, pull, leg split now, and it's worked wonderfully with me and to get the best results do it twice so do it three days in a row then repeat it again so 6 days in a row. Then I rest 2 days and start it over. If you don't know what a push, pull, legs is you can look it up it would take too long to explain typing it. Hope that helps. It helped me a lot.
fla sheringer calisthenics is definitely good definitely do both weightlifting and calisthenics but when I worked out all body parts at once I spread myself out too thin and couldn't get the stimuation needed to grow. Jeff talks about how he likes a push, pull, leg splits and that he even does them himself most of the time. You obviously don't have to if you like what your doing but I've tried a lot of different things and this way of working out works best for me. You can focus on stimulating only a few muscles a day and still work the same muscle twice a week. Just my opinion though. That's not the only way to workout, but it has seriously helped my gains in the last few years 💪
I salute both honorable men! If I feel like I can't do anything, I just watch these videos to remind me to go get it and grind it out!
I really appreciate this series on the big three. I'm incorporating some of the exercises from the previous videos in my workouts and I hope I can see some improvement :)
Thank you!
I loved this 3 part series, super informative and well condensed into a bite sized chunk i could watch before I went to go lift. I would love to see more videos like these last 3
It took me until the third of these videos to realise that he had only one leg. I honestly thought you called him The One-Legged Monster because it was some kind of nick name unrelated to his actual legs. Maybe a d1ck reference or something
Bobby Jackson LMFAO
He's also got some gnarly muscle damage on his right forearm. Dude is a walking example of perserverence.
Alexander Olsen Haha thought those were veins this whole time
fla sheringer Sounds terribly structured to me, but if you want to stick with that then I'd put the rest days somewhere between the workouts
Bobby Jackson what an idiot!
Thanks, was waiting for this!
Definitely adding all of these videos from this series to my Workout playlist, thank you so much Jeff!
I love these collabs so much!! Definitely keep doing more! 😀
Lol I remember someone commented last week about that being Jesse 😂😂
Ahmad Hussain where exactly is Jesse anyway?
the guy who pulled in the cage in this video
Ahmad Hussain he's in drama with Jeff 😂
Jeff just casually does a static hold with the whole stack wtf??
This series is awesome thank you so much for this. I just started powerlifting again (not competitive) but these are so helpful
Great video Jeff! Something that I didn't know in my first few years of training! Keep up these type of educational videos!
Every Bicep that's been torn doing Deadlift has probably been done using the under over grip, this puts an immense load on the bicep when lifting heavy, I'll never use that grip and would advise others not to either.
That beards nearly as good as that lift though.👍🏻👏🏼
Agree, use straps. It's way safer.
Yes use straps. But if you compete you’ll need a mixed grip.
He’s got a quad in his forearm !!!🤣💪
This series has been fantastic. I love the collaboration.
This series is amazing!!!! So much good info and inspiration i will be incorporating this in my workout today !!!!
2019: still waiting for that Jesse 800 pound dead lift
I clicked because Thanos was in the thumbnail.
Jeff is better than thanos
Jeff is stronger than Thanos.
Honestly when Jeff collabs with guys from all areas of strength and performance it’s amazing what they come up with and talk about. I love all these videos keep it up!!
This channel just gets better and better
How do I increase my deadlift... I broke my back. STHPINAL!
Carnal Carnage I suggest not doing deadlifts with a barbell. Use a dumbbell and do RDL with the dumbbell closer to being between your legs. But talk to a doctor first because honestly back injuries are serious
Milli Rock you didn't get his comment lol, go look up Mike Tyson back broke spinal, will give you a laugh lol
The Journey of Bodybuilding my second favorite Tyson quote of all time. Right under "I'll fuck you till you love me" lol
made me lol while watching comedians in cars drinking coffee.
You need flex tape
5:00 Holy... his right forearm :O
Dude is definitely a Beast and an inspiration. Already implementing some of his Half-way pauses from other video on my bench and tri pulldowns.
Best series on this channel, just so helpful. Thanks!
Please do a video on the accessories to built a great OHP !!
Fabien Calonne These 3 lifts have taken my OHP to the next level. 1. Savickas press 2. Y-raises 3. Overhead triceps extensions
Thanks a lot! I'd love to see Jeff's though on that! ;)
switching to the push press every now and then and adding " I Y T W A " shoulder raises to your mobility warm up will make a huge difference
Facepulls and incline OHP
Jesus I totally looked past the fact that the guy had one leg - the lift was intense enough already :D but damn!!!! Respect to him!
Man, your stuff is golden! as a big deadlift trainer, I see why some of my areas are breaking down. That shoulder thing at the end is intriguing. Thx for such quality vids
This guy is an absolute inspiration and a fantastic teacher. Really enjoyed this video; thanks AX!
Always reppin with this monstering deadlifts A-X 247365👍💪👌💯👀
Nicee 💪🏾🙏🏾🙏🏾 very insane
Hi Jeff,
Wanted to thank you for every video. A few years ago after train for 5 years at the age of 24 I had a mild issue with my heart. Where I couldn't train so at gains 50lbs and was 39bfp. After watch your sessions and listen to how you train(safely). Now at the age of 33 I am now 94kg, stronger, healthier and my BFP IS 26%. Again thank you for EVERYTHING!
Jon Man
It's good to know that your moving forward. Awesome. Thank you for putting out these quality videos!
Please could you do a video for a no equipment hip mobility drill.
Amardeep Dhesi try the cossack squat, I have found it useful and have a video of it on my channel if unsure what it is
KC the monster men back to the A-X👌👍💪💯👏
These accessory lifts are really interesting! I hope you guys can keep the series going and move through all the more common major exercises.
Loved the series. Jeff I use a lot of your videos to help with my workout. KC you definitely motivate me to push harder. I've Incorporated some of these into my daily workout, and damn it's kicked my ass! Thank you both so much! Keep up the great work.
Jeff's shirt is so tight on his arm that there is no blood flow anymore and his skin turned white. Looks like his biceps won't stop growing.
I just started dead lifting and working on form. Went from a 225 to 315 in about 3 weeks working on form. How often should one Do accessory lifts when doing dead lifts the same week?
Last, do you by chance have a vid for grip strength? My grip goes after about 2 sets of 5 x 5.
This was a very solid video thanks for this Jeff and KC.
For anyone reading this thread who is a beginner, you don't need to go hard on the accessories as long as you are steadily progressing. If you can increase the weight that you are doing, that is good enough. Accessory/Auxillary lifts are just that. You wouldn't wear a belt to bench just the bar. What you should be worrying about during that point in time is increasing your overall strength and dialing in your form. If you are more on the "I wanna get jacked end of the spectrum" then I would recommend doing your compound heavy for 3 to 5 sets, then move on to a couple of isolation exercises that are pretty standard and then one exercise to focus on a weak point and a couple of lightweight sets at the end to wrap up.
For deadlift strength I would do something like this:
Deadlifts: 4x4
Deficit deadlifts 3x8
Pendlay rows 3x8
Shrugs 4x10
Cable rows 3x15
Whatever I feel like doing last.
For muscle I'd go a bit different.
Deadlift 5x7
Pullups/pulldowns for 4x12
Cable rows 4x15
Bicep curl 3x10
Hammer curl 3x15
Cable curls 3x15 single hand alternating
Finish with a curl machine droplet if I feel like it.
Keep in mind these are not prefect, they are just examples I thought up as I was typing and they would likely change with more thought and time put into them. However if you are a new lifter and you do either one of those as a program you will gain size and strength, with one being better for one and one being better for the other.
That was a lot to type but if it helps one person then it was worth.
Some really good exercises; I especially love the Pendlay Row for Deadlift development. You're basically simulating and working through one of the hardest parts of the Deadlift - the pull at the bottom, and the lat activation from it.
Another one of my favorite accessory exercises for the Deadlift is the Barbell Glute Bridge. It's often the second hardest part of a Deadlift (the lockout), and the BGB will help you work right through it.
Great video. I was getting a pain in my right bicep after going heavy on deads. I now see where I was going wrong. Thanks for the video Jeff. Best training videos on TH-cam.
Sir video on how to fix knock knees please.
He actually made that rather recently
Could be your hip adductors are too strong compared to your hip abductors, you might have an imbalance. Try strengthening your TFL, Glut Min, Piriformis and Sartorius muscles. Make sure you have good sole support for your feet. During a squat, maybe widen stance just a little and point toes out 10-15 degrees and focus on squeezing gluts. Could be congenital, coxa vera is a decreased angle of the femoral head which can lead to genu valgum (knock knees).
Vikrant Tomar Watch 3 new deadlift mistake yes
Here 😎
th-cam.com/video/gldVA5uaCw8/w-d-xo.html
Define knee knocking. If it is what I think u mean Jeff has a video called how to fix knee valgus
If it’s true knock knee then the doctors need to break and re set your joints
If it’s just a learned walking pattern
Strengthen abductors, glutes, tfl and stretch out adductors
Banded monster walks are good
I just noticed how huge his forearms are... What kind of sorcery is this? Any secrets to those forearms?
Deadlift
lift heavy
LMAO
Eat your veggies
Deadlift
Great series, I am excited to add these accessory exercises into my training.
I just added high pull and straight arm push down onto back day. Thank you BOTH so much!! Casey is absolutely an inspiration, and I love this new series you did with him!
I feel my side delts pumped after those dumbell high pulls
What is better arnold Press vs Regular Shoulder Press ?
Hosam Abd El Latif Don’t know, but OHP and Z Press are the 2 absolute best shoulder exercises(imo).
Arnold Press is a NO to me. It puts your upper back and shoulders into unstable position, doing it incorrectly will make you lose the tension and the instability could be the recipe for impingement. Better do strict form overhead pressing.
Use both put variation.
The AP adds variety and movement to a rather basic compound exercise.
Yes, the OHP is highly beneficial to your upper chest and shoulders;
but, the AR actually incorporates more muscles to work harmoniously with your shoulders and upper chest.
(make sure that you can control the weight, though: form is important)
Sensei Jeff would you be so kind as to give us a video on the topic of building big forearms?
Thank you Master Jeff.
Sincerely Your pal Shorty.
The Real Shorty check channel AlphaDestiny
Roni Merta Thanks I'll check and see what info they have on there
Scapeezian Twitch Thanks for the tip
Scapeezian Twitch Thank you for the advice I'll have to try these out
Excellent series, loved the videos, very informative and inspirational!
god bless you brother. much love for fighting for our country. you motivate and inspire many more than you know. no excuses - no bullshit -- hard work and dedication plus a lot of pain = greatness
and you definitely picked the right channel to appear on . i have followed jeff a little over 2 years and made amazing progress. god bless you both
#NOTIFICATIONSQUAAAAAAAAD!
Thank you Jeff, for this 🙌
Like if you too, think Jeff’s the real MVP in the fitness scene! 💪
Correct me if I am wrong, wasn’t he rounding his back while doing the deadlift in the intro? I thought you are not supposed to do that?
luomanfei A little bit is fine
luomanfei Also, it was his shoulders that were caving in forward due to that massive load, hence giving us the impression of spine being curved a little
luomanfei He's maxing. It's still wrong but its more... forgivable
Yes he is compensating. In competition all that matters is getting the weight up.
In the gym they train to minimize compensations as much as possible
Thoracic rounding of the back is ok lumbar is not
Very informative - thank you so much Jeff and KC!
I like the relaxed composure that KC has. Self-assured. Thats real confidence.
Clicked fast af
"well Casey dosent feel any pain from the lift on that leg bc it's a prostetic leg so he's cheating"
Always giving us the Quality content. Appreciate it, Love from India!
I'm actually really excited to learn these lifts, my upper back is a trouble area for me. And kudos to the monster for his service. Greatly appreciated
Greetings from Germany. Hope you to enjoy watching this Video.
You guys did great in the world cup
Silent Lee Sorry I'm not German it would be good to say that to Germans lol😂😂
Half man half amazing
it ain t hard to tell
Nas nas is like
all inspiration
he dropped this new album in 2018
thank you cassy and jeff, I learn so much even i have trained so long
Hey Jeff, I don't know if you'll see this but you inspired me to start my journey and for at least a year now I've been watching. I started no so serious but I am getting better and now I am down about 5% body fat and I am cutting down sugar, I haven't got your plans, I've stuck to pt sessions locally in Australia and they've been working well. I remember in your older videos (i've seen many) that you care about what people think. Coming from a shy guy, probably that you'll never see this, but I hope you know somewhere that you've had an impact, even from Aus. You reach far and you and your videos have been every bit if not better since Jesse and I welcome your future, thank you again for starting my journey. Specifically it was the video titled something like "why you're not loosing fat" or something like it, it gave me the kick in the arse needed to get serious about the gym and fix my diet.
This is a little off topic but I figure this is the best place to ask.
Could someone recommend me a great preworkout & protein powder, or inform me on how to go about selecting the right one (the previous prewrokout I selected I felt had no effect at all for me so I obviously felt I made a poor choice) I’ll admit I’m still sorta new to the entire workout scene and I’ve chosen my previous supplements all willy nilly with no thought behind it. But I’ve been taking it very serious as of late. Any help would be greatly appreciated! I’m into my 4th month of exercising daily if that helps for a timeline for suggestions!
Sir Bamboozle olimp is best
athlean x has some great products. personally, i dont take creatine because it destroyed my father, who was a body builders kidneys. but if you do dont go above 5 grams a day
Dynomize iso100. Cheap, safe, tested protein powder.
If you want a strong pre workout check out insanelabz.com
avoid GNC and Vitamin Shoppe the products they have are underdosed and have a lot of BS ingredients. Look for a small business supp shop if you can or buy online
Take me from 550 to 700 Jeff.
Grizzly Strength No. I kinda rough finding and going to meets.
Grizzly Strength That and Im only 187 lbs so not exactly competition weight
Grizzly Strength The worthwhile in and of itself and I doubt that the carryover is limited. If you do deadlifts with straps and belts, sure but mine are raw 100%. Grip, core, glute and back strength are essential for judo.
Grizzly Strength Diminishing returns for what? The carry over argument is relative when it comes to strength, mental tolerance and mind muscle connection. The training you do to reach a particularly high deadlift requires a fullbody effort with greatest return for pulling shit off the floor. I disagree that the returns are limited, but I can submit that a 700lb deadlift is unnecessary for most if not all sports. A high deadlift however provides a stronger body overall.
Grizzly Strength Yeah I didnt agree and fixed my sleeping pill fueled comment. Thanks all the same.
Saved this video and the other two. Finding myself spending a lot of time on these accessory lifts.
Big yes to these kinds of vids featuring other fitness pros... rekindled my interest in the channel
Don’t let this you from the fact that I didn’t say distract
Man... fuck this comment
No subtitles??? I'm deaf
Scapeezian Twitch pretty sure he was joking silly
Follow the howl Turn on captions in the video options.
Scapeezian Twitch Hello Twitch, this is 2018. There is no room for joking around if the deaf person is serious about his health or (who wants to lift) instead being a fool and end up in the deathbed.
try auto subtitles bro
Dr. Martin believe me i already double check before i comment it.
Loving this series of videos!
Tried the accessory lifts workout for chest on Friday. Hit bench press today and noticed much more stability and confidence within my form and technique. Went up 10lbs on my press this week as well so I will continue to add these lifts into my week. Thanks!!!!
Yeah I'm early but no one cares ☹😢😢
Ahmed M yep no one gives a fuck. Therefore GTFO
Cosmic Network™ is it becasue I'm 5.5 inches?
Ahmed M sure why not ?
*I care* you can stay
Leon Haven love you man ❤ no homo
Jeff looks all sucked up and unhealthy compared to KC. go on a bulk jeff
11/10 series huge props to these two guys! thank you!!
Thanks for sharing knowledge Jeff
This man is an inspiration to all... took his detriment and made it an asset 👏👏👏
Yes. Like this Jeff. Im not a pwr lifter by any stretch but love accessory work to enhance the big lifts that i do. Keep it coming.
So much respect for this man
adding these into back day next week. love this video!