Deadlift 500 Pounds + Run a Sub
ฝัง
- เผยแพร่เมื่อ 21 ก.ย. 2024
- I was looking for a great fitness challenge for 2021! This one will take me all year to train for and combines two of my favorite things, running + lifting. Thank you to Noom for sponsoring this video! Take their health survey to get started: bit.ly/noom_nic... #noompartner
I love Gymshark gear! I wear their stuff all day every day. Check them out here: gym.sh/NickSym...
I LOVE GIVING PEOPLE SHOES!! That's why I give away a brand new pair of running shoes to one lucky follower every Tuesday. If you want a chance to win simply follow me on Instagram here: / nicksymmonds
Start Your Free Run Gum Trial here: www.rungum.com...
If you geek out over running videos, check out my other channel here: / @nicksymmondstoo
Thank you for watching this video. My favorite days are those that stimulate me physically and mentally. Athletics keeps my body fit, entrepreneurial business keeps my mind fit. Welcome to the life of the ATHLETEPRENEUR!
--
► Subscribe to My Channel Here : / nicksymmonds800
--
Nick Symmonds is a two-time Olympian and a serial entrepreneur. He is the founder and president of Nick Symmonds, LLC and the co-founder and CEO of Run Gum, a caffeinated chewing gum company that gives people a quick boost in energy and focus with their revolutionary energy gum.
Nick holds a degree in biochemistry from Willamette University. He is also an Eagle Scout, a published author and a licensed pilot.
I am SO excited to train for this one! I will be posting weekly updates on Instagram. See you there! instagram.com/nicksymmonds
Ok
Here right away for this one!
Sir please make 800m training schedule weekly please sir
Thank you so much!!!
I'm.4th to view this lots of love 😍😍
Dude your such a beast your an inspiration for alot of people out there
Grammar
Can confirm
I think that deadlift needs to be at least 1,000 pounds. This way, a bison would be deadlifting the weight of a bison!
hahah I'll train my bison butt off to get there!!!
@@nicksymmonds after that he should find a real bison and deadlift it
@Samuel Aslan your saying you don’t believe in the power of the 🦬 bison?!
@Samuel Aslan you underestimate the power of the bison 😤😤😤
@@cwetz226 i'd bet on eddie hall over a bison anyday.😤😤😤
Nick I’m a freshman in high school and I ran my first sub 5 mile in early October of last year! I got 4:57 and I was really proud of that time, thank you for the motivation, lots of people look up to you!!
FANTASTIC!!!! Keep working hard. I have a feeling that 4:57 is just the beginning for you!
@@nicksymmonds 🤩thank you!
@@simplycaleb8436 im also a freshman and i run a 4:45. Whats ur pr?
@@toddworth2628 that’s sick, where you at?
@@simplycaleb8436 san Antonio wby
I would recommend getting some input from a legit power lifter for your deadlift work! Really solid starting point though! Impressive stuff💯
Those squat shoes actually make deadlifts harder and I would recommend taking bigger weight jumps when going for a 1rep max so you don’t become as fatigued.
And he didn’t use and claps and the weights were sliding at the end
He could’ve went up more if he used straps or an over under grip
@@CoulRanch I actually think his grip was fatigued because he did way too many work up lifts ans went in too small of increments
Huge respect for Nick, but i feel like his traps are shrugged during those lifts...
And I dont think thats helpful...
@@luxajosef01 True. Great deadlifts for someone who specializes in running, but the shrugs at the top are a no go for maxing.
Nick is the actual goat dude. like my inspiration. OLYMPIC RUNNER
I see you with that clean transition 7:08
You should deadlift in flat shoes. Those look like they have an elevated heel.
Yes I was thinking that same thing, even barefoot would be better than Olympic shoes, since you dont want the raised heel for deadlift
It looked like he swapped out for lifting flats (like Metcons or something)? Were they not?
@@RobbyDesmond no I think those were nike romaleos which have heels
i was so confused when he put those on. puts you at a disadvantage for the deadlift.
Agree. Those shoes are meant for squatting not a deadlift PR
I’ve done a 305 bench with a 520 mile at age 42, was super proud of that. You guys are killing it.
Nick will get to that level to someday,
This is so insane! When I did lifting before running, my legs felt like melty butter
yeah I always prefer to life AFTER running
The Bison understands me 👁👄👁
Man even at 37 youre doin this much, hats off sir for inspiring the youths and we'd like to see you do more challenges in the future 👍
@Matthew Beach I'm a huge fan of Nick's content and loved him as a pro runner, he's great and I'm not trying not to give him credit for what he's doing because it's a really tough challenge.
With that said, he's ONLY 37! he's not old at all! You all talk like he's 70. Remember he's a world class talent, used to run sub 1:43 and was a pro till 2016/7 i believe.
Justin Gatlin ran 9"87 at 37, Mo Farah set a world best last year at 37.. come on guys, you're still young and strong at that age
37 is nothing on our day and age. I'm 34,physical job and keep getting stronger every year. Just gotta eat well and sleep 6-8 hours
Being a powerlifter but a fan of running I'm very excited to see this.
Me too. Him deadlifting killed me though. He wasted so much energy going up by 10 lbs, he easily would've pulled so much more. He also brought up that failed rep fairly quickly, his grip just gave out. He's probably around 350-370 lbs imo
@@asuraa3912 yep a lot of beginners errors here lol
He also uses double overhand grip, not mixed or hook, looks like grip an issue as well.
@@michaelrabich9635 he probably needs some more grip strength as well, when you're get to those weights at some point your hands just can't hold the bar
I set very similar (but less) goals with deadlifts and my mile time for the year! Best of luck , let's hope we both reach our goals
Must say your videos are a inspiration too all up and coming runners, you give super advice and you don't just talk about it you physically do it, must say keep up with the great videos knowledge is power.
You'll get it. I'm 50 and at about 5:30 on my mile and hit 315 x10 on a deadlift and have never been a world-class athlete like you. I'm hoping to hit 5 minutes and get back into the 400's on deads later this year. Ambitious, yes but I'm gonna try lol.
Bison, big fan, I always check out your videos for the work out/run info. I have powerlifted for decades and run about once a week. Packing in 170lbs on your deadlift in one year, along with keeping a crazy fast mile will be tough on your back. My 2 cents for the 🦬, I loved the bench press and deadlift, but pushing the deadlift that hard caused me a back surgery. It took me a few years to get back to near normal...If anyone can pull it off you can, good luck and be careful!!
1. Try sumo (if you want) adds most weight for most people!:)
2. Get some flats to lift in (vans, converse, etc).
3. Hooks grip. Could help you since I believe that’s what you struggled with at the top.
Keep up the work man! Just some suggestions I feel would help you:) I just hit a 500 pound deadlift myself weighing 145!
I am missing running badly. I was putting in loads of work before lockdown started, was bumping up my weekly mileage, but lockdown destroyed all progress. Now I am overweight, but I will start running again, and this time, will become better than last time!
Sorry if this is a bit intrusive, but what’s ur mile pr? How much were u improving weekly? Sorry, I just really enjoy these types of stories
I can't believe you did this video, Nick. For years I've claimed that I'm one of the only people on the planet with a 500lb Deadlift and sub 5 mile (4:41). Glad to see only Olympic athletes are talking about it. Love the channel!
Wasting all that energy only jumping 20lbs at a time
and then 5 lbs at a time 🤦♂️
Makes for a longer video
@@anamitradey9266 and makes for a lower PR
Best of luck! I'm training for my first marathon in April and then working towards squatting 405lbs and running a sub 5:30 mile in the same day by the end of the year.
Valiant goal. Best of luck to you and keep training hard AND smart.
A few tips for the deadlift (don't take me too seriously, I'm not that experienced myself and barely deadlift in the high 300s) that helped me tremendously:
- pulling the slack out of the bar goes a long way
- sumo might make you deadlift more weight
- a narrower stance can help if you're not massive
- going all out all the time isn't great for deadlifts, going hard but slightly restraining gives better long term success (at least for me, and I go all out once every 2-4 weeks)
- putting variants of the deadlift that target your weaknesses + simple deadlifts in your program gives you similar results to deadlifting twice a weak with less recovery time
I hope people that read this find it useful!
Just to let you know that you would probably have a biggdr deadlift in flat shoes or shoeless than in lifters. You could also improve your grip with a switch grip, so one hand facing forward and one hand facing backwards
Thank you for the tips!!
@@nicksymmonds going to agree with him here. The lifting shoes are great for bench and squat but for deadlift you want a flat heel. And switch grip helps a bit aswell especially once you get used to it
@@nicksymmonds Switch grip is a byproduct of certain lifting sports not allowing competitors to use straps for the deadlift. You can lift a lot of weight using the double overhand grip you currently use if you switch to hook grip but it can be quite painful. If your challenge allows for it, I personally would just use straps to avoid potential muscle imbalances over time or in the most extreme case a bicep tear.
Looks like he is already using hook grip...
@@givmigraad it looked like he lost grip on the last attempt.. so i'm going to assume not hook
Bro badass, love the over hand grip. I usually use mix grip after 200lbs+.
My max is only 295lbs, weighting in at 125lbs.
Gonna work hard on my dead lifts too, especially my overhand grip strength.
Impressive strength man, inspiring as well.
Nicely done Nick! Good luck with your 500lb deadlift and sub 5 minute mile goal!
Working on your deadlift technique (fixing back positioning, getting your butt down, pulling your shoulder blades together to prevent upper back rounding, keeping your shoulders from scrunching up towards your neck) and new shoes (flat shoes help you put the weight through the right part of your foot and prevent you from leaning too far forward) you can definitely get to 500! Pretty sure with more polished technique you can PR by about 50-75lbs.. you definitely have the strength. Good luck!
Nick, try the sumo style (wider legs, arms inside of knees). It allows a more vertical back and uses legs more than low back. Should suit your build better.
When deadlifting you should wear flatter shoes or even barefoot. A lot of powerlifters like Chuck Taylors. The bar has to move less if you're closer to the floor.
Good luck. That would be a huge gain in one year!
^^^this
Loved this video Nick waited so long for it!
sorry it took so long to launch!!
Omg lol My fastest mile is 6:12 and my heaviest deadlift is 185 lb nice job 👍
Update: 5:49
Looking forwardto seeing you progress. Just set myself a similar goal consisting of a sub 5 mile, a 300lb bench press and a 7c boulder all in the same day. So I'll be on the look out for training tips for the mile time.
Love it! Always fun to watch people analyze an upcoming goal and chip away at it. You are an inspiration Nick. Looking forward to see how it unfolds.
Definitely should work with a powerlifting coach on that deadlift. I'm worried you're going to tear a bicep with how big of a bend you're putting in your arms. On deadlift, your arms are supposed to act purely as cables, you're not lifting with the arms at all.
Yeah, it was like he was shrugging it too
if he gets a powerlifting coach then he will make the goal for sure
It was all overhand grip though, bicep tears happen in supination with the mixed grip
@@OutlinedManny they are more likely to occur with supination, they still occur with pronated grip if bicep incurs abnormal loading
Omg that title sounds scary
2 deadlift tips:
1. Use flat shoes or barefoot instead of lifting shoes. Those lifting shoes are for squats/olympic lifts and can be disadvantageous for deadlift.
2. Use mixed grip or hookgrip instead of double overhand. You can probably already pull 50-100 pounds more with mixed/hook than you can with double overhand. You have a good double overhand pull though!
Good job! 2 things: First don't put lifters for deadlift. Second if you use a over/under grip on the deadlift, it will help a lot.
Nick. This is Casey Nelligan, another track and field runner. I lifted a 385 pound deadlift last summer.
500 deadlift is pretty demanding for most ,but you are a gifted athlete... Good luck . I'm excited for your progress
You can definitely meet this goal. I'm a former competitive powerlifter turned triathlete. Lemme just say that getting a sub-5 mile is waaaay more challenging than working up to a 500lb deadlift. If you're already there as a baseline, you can probably just throw in speed work every week to maintain your mile time while slowly building the additional strength for the DL.
That's an impressive fucking goal at 37 years old.
Absolutely amazing to see that challenge! I would suggest a switch grip on your deadlift, you would of had that 335 easy peezy. Thank you for all your inspirational videos
9:29 my man listening to pop smoke lmfao
Love this challenge! This is a huge accomplishment for any athletes. Especially crossFit athletes and triathletes
Love your content Nick and thank you for helping me thrive to be better everyday.
Thanks for watching! Keep working hard towards your goals.
Fantastic sir very easy 4:55. Always waiting for your video
Dang, Nick.
I thought I gave up running after college (I'm also a bison), but this challenge kinda makes me want to get back into it, if I can just duplicate your year of training.
Mile - 5:20
Deadlift - 415lbs
Weight - 187lbs
Age - 31
Nick Symmonds is my favorite superhero
Sir please some videos on running posture n warm ups
and the basic stuff thats a runner should learn from you ♥️
in China mainland, the full sore test standards for boys from junior high to high school (age 15 to 16) was 10 pull up, standing jump for 2.3 meter, and a 1000 meter run under 3'35'', almost every boy in my class got full score because the score would be added to the high school entrance exam (where you can change to a better school with higher score of your district but still within the city limit), while in high school, the pull up standard is 18, standing jump is 2.5 meter, and a 1500 meter run for 4'50'', since the high school test score is not needed for the college entrance exam, almost everyone failed to get the full score. That being said, getting some sub mile run under 5 while lifting some 350 pounds in deadlift is pretty awesome, physical age is about the best from my high school standard.
I love how running a 4:55 mile was slow for you. If I ever did that I’d be thrilled
Nick!!! I love your content! Keep up the great work! I always hate giving unsolicited advice, but on your deadlift it will be easier if you do it barefoot and try using a mixed grip to grip the bar. I know you’ll hit those numbers with your work ethic! Keep up the great work, Mr. Bison!
Yes, add the mixed grip!
You said last video that your next video would have something to do with lifting and running and I was thinking of what it was going to be. Now I know! This is a incredible feat!
Nick I’m on my own journey to a 500lbs deadlift and the one thing I’ll say is just work on the form your looking strong and once the form comes you will just throw the weights around.
4:20 mile in my prime and currently a 491 deadlift....so yeah imma go for this too!
That's the track at the middle school in Springfield, next to Tracktown USA, Eugene, Oregon.
I’ll tell myself to spread that peanut butter from now on 💪🏼 🥜
This 300-300 challenge used to be 300 sec mile with a 300# bench. 500 DL seems out of line but even 330 DL at 4:55 is incredible. Btw, you will want to reverse your grip with one hand. Good luck!!
Hey man, great video I love this challenge. What a lot of people don’t realize is that to be able to do both the deadlift and the 5 min mile separately is really difficult to do, let alone do them back to back.
I am roughly the same strength as you in the deadlift, maybe a little higher at the moment and I can tell you for sure, it is not easy increase your one rep max.
I would experiment with different forms when you attempt the deadlift. Some people do it sumo style which brings your core lower to the ground, decreasing the range of motion. This can make the lift slightly easier to complete just by adjusting the lever points.
I know this video was to help you get a basis of what your time would be and your deadlift would be, but for the deadlift in the future I would also suggest doing larger jumps in weight, or less total repetitions.
There is nothing like trying to deadlifting a one rep max. Many people tend to get extremely fatigued and it is common for dizziness to occur. So please be mindful that this is potentially dangerous if you push yourself too hard deadlifting or running right after.
Wish you luck Nick!
Nick, consider using a reverse grip in your deadlift (each hand facing a different direction). It's common in powerlifting and with most people who deadlift in their training.
The year is 2030. Nick's new challenge is to beat the world record bench press, dead lift, squat, the mile, the 110 hurdles and the marathon in one day.
Nick if you grip becomes a problem as your legs and back get stronger I would consider using straps given your limited time to reach 500 pounds
6' 190#. i did a 500 lb. deadlift with the only aid being a flimsy leather lifting belt. i have also run a 5:14 mile at about the same bodyweight. i didn't make those numbers on the same day, actually not even the same year. this was back in the 1970s. i'm 67 now. good luck.
Good contenders for this challenge:
Wladimir Klitschko (the legendary heavyweight boxer) I don't know what his deadlift is/was, but it has to be massive. And his running regime consisted of 12x800m where each 800m was sub 3 minutes, and he got 1-minute rest between each interval. With a bodyweight of 250lbs (113kg) that is simply incredible.
Olaf Tufte. Norwegian rower with 2 Olympic Golds in the single sculler. Has a deadlift PB of 240kg (529lbs). 1.93 (6'4) and 95kg (209lbs). Did 28 consecutive pull-ups at a Norwegian TV Show. And he holds the national records at the erg rower with 5:44 in the 2000m, and 15:10 at the 5000m. VO2 max of 76mL/(kg·min). Any elite rower really.
Joe Falcon (back in his prime) American runner. His PB in the mile is 3:49.31. Was able to bench press 290lbs (132kg)!! So his deadlift was probably huge as well.
Jon Rønningen (back in his prime) Norwegian wrestler. 2 Olympic Golds in the 52kg class. He ran the 10k slightly slower than 30minutes. 157 tall (5'2) and was able to bench 165kg (363lbs) and squat 175kg(385lbs)!! So his deadlift must've been huge as well.
Ashton Eaton would probably be a perfect fit for this challenge as well.
currently at a 425 deadlift and 6:00 minute mile I haven’t ran in years so I can definitely lower that mile time, my PR is a 4:20. The toughest part is going be the deadlift. I’m taking on this challenge too. Lets see what happens 💪🏽🏃🏽♂️
You made that Sub 5 min mile look effortless. Looking forward to your progress on the deadlift. Goodluck!
I know a guy who attended a competition named "National Championships in "3000m bench press" "
Rules: All competitors bench a much as they can, and 1kg in the bench equals 2 seconds on the track. A guy benching 95kg gets to star 20 seconds ahead of a guy benching 85kg. First guy to finish wins.
I do wonder who could become world champion in this event. It has to be an athlete from a sport where both strength and endurance are important. I'd say rowers, swimmers, boxers, decathletes, wrestlers and cross country skiers/biathletes all would stand a good chance.
edit: Probably cross-fitters too
Honestly, you had the last attempt looked like was your grip that gave out - get a powerlifting coach to have a look at your form and you could get close to 500lb with some technique improvements
1. The already mentioned weightlifting shoes not desirable for deadlifts
2. “Leakage” or lost energy - you see your legs rising but the bar isn’t moving
3. Limited leg drive - you notice when the bar starts to move your legs are almost completely extended so you’re only really lifting with your lower back.
Good luck :)
Great videos! Been following you for a few weeks now. i was a competitive miler in high school, with a personal best of 4:48 my junior year. But i weighed 130 lbs when i did this. Im in my mid 30s now too. I got hugely into bodybuilding/lifting when i graduated high school. I now weigh anywhere from 190-205lbs im pretty sure. i was 209lbs about 6 months ago, but havent weighed myself lately. trying a sub 6 minute mile at my current bodyweight. the only hard part has been trying to find a facility that will let me use their track during the week!
Hey Nick if you switch up your grip (overhand on your main hand, underhand on your off hand) the weight has less chance to slip on heavier weights. Just lock out your triceps so you're at less risk of a bicep tear :)
I noticed that for some reps your elbows were somewhat bent which indicated you were kinda curling the bar a little. A cue would be to imagine your arms as just chains connecting your body to the bar and you want to pull all the slack out of your arms. Your hip was also rising before the bar got off the floor which puts you in a bad position. A cue for that would be to think of yourself as a car jack and try to anchor your hips into the bar. Finally a good deadlift cue in general is to just keep your chest up.
One more thing I would say for a conventional deadlift is to bring your feet closer together so your arms are on the outside of your legs rather than on top of them and push your knees out against your arms.
You're a beast nick. I don't wanna be the form guy, but deadlifting in squat shoes is dangerous. All competitive lifters either wear flats or go barefoot for the deadlift. Keep going brother you're an inspiration!
Ryan Hall has been telling me that barefoot is the way to go. Will try that next time.
Excited for this series!!
Awesome dude, I will be watching your progress
Dude u r a beast slight correction in technique and you go 450+
1) you need chalk and you need to change your grip
2) find a coach to teach you better form, for example, your arms are bent and several other things
Keep grinding, you’ll get there!
Wow. Impressive. Deadlifting scares me... a lot. Much success on reaching your goal.
Nick, your ceiling in your deadlift was due to grip in this video, if you havent learned this yet, strengthen your grip big time or get some chaulk for the bar, you look like your legs will pull at least 400 if your grip is there. love the vids
As a fellow 37 year old I can attest to how hard it is to break 5 after not being competitive for a long time. Although, I was nowhere close to sub 4 (more like 4:20) in my career. Thankfully, covid quarantine gave me some extra time to put miles in and get back under 5 for the first time in a decade this past year. The mile is freakin' hard man. In a lot of ways it hurts more than the longer races like 10K, half marathon.
I'm the same, just turned 37 and trying to break 5 for the mile in the next couple of months. It's crazy how some athletes that age haven't declined (e.g. Farah is 37, Kipchoge 36), yet others are way past their peak.
So he is deadlifting mile in 5 minutes
You should definitely invest in a deadlift jack, it seems like a small thing but you'll be very glad for it once you're loading higher and higher numbers.
hey nick ! damn I remembered when you just started this channel and you almost commented on every other comments ! Glad your channel took off :) I guess olympian's work ethic do translates to every aspect of their lives. Here is to further success :)
Hi Nick, great video and good luck!
Just thought I’d let you know that I did this in the same day in July and my brother Fergus did the 500lb squat and sub 5 minute mile in the same day too. Both videos are on his channel - Fergus Crawley
You can add of the top deadlift to improve your power., set the bar at knee hight and start from that point.
Great challenge. Agree the 500lb deadlift lift will be the hardest part. The running part will be easy for you, just keeping on top of it through the year. Look forward to seeing you achieve this - one of the better challenges.
You should use the mixed grip for your max deadlift. It should allow you to have a better grip on the bar and help you lift more weight.
This channel best be hitting 1mil by the end of the year it deserves it
Try doing an over-under grip. Grip strength issues will become much less of a problem
Love the content, can't wait to see this happen! I would try to fix your deadlift though, some things and concepts either needs to be fixed or missing, but other than that, looking forward to what awaits in the future!
That’s a great goal! Good luck with that challenge.
Go Nick! I just started weightlifting a month ago and it’s so awesome to see content of running and lifting! I feel like you could’ve gotten 335 with some grips👍👍
Get some vans or chuck taylors for the deadlift and lose the squats shoes. Keep your arm fully locked out and stop shrugging the weight. Set your shoulder blades back and down and squeeze them to keep your lats engaged. Finally use a mixed grip or straps. Personally id reccomend straps as it will keep your body free of imbalances. Just try to do a few sets without them to keep your grip strength strong
This should be a scored challenge, where you do a deadlift and run a mile, and your score is the deadlift weight divided by your mile time (in minutes). 500lb in 5min would be a score of 100. 300 lb in 8min would be a 37.5. It needs a catchy name, however.
This is my goal atm. Already got the 500lbs deadlift. Just need to better my run. Love those challenges. Great all around.
I have personally done this in high school. 4:42 mile and a 500 dl as a non runner or lifter.
The most impressive part is his age. I'm the same age and after a ruptured achilles, hernia, and putting on 50+ lbs I think I'm at a 7:30 mile and maybe 350-400 dl
Keep up the good work!
500lbs deadlift, no problema.But my mile is 8min long. Never been under 6min. But I'm inspired to try it.
this reminds me of my friend Lee Howard Ph. D who did a 4:18 mile at Otterbein University . He had to stop running due to knee problems> he took up weight training and eventually made a 630 deadlift. I don't think anyone else has ever put these two together.
Backing other comments, I'd go for flat shoes on deadlifts. You obviously have the running, get someone to help with deadlift form and gain some strength. You got it in you
You should change the grip of your hands, use reverse grip or hook grip. You can use magnesia too for a better grip.
I think you easily could have gotten 20-30 more pounds if you used the switch grip. Double overhand 330lbs is an impressive feat of grip strength, but you’re making it harder on yourself. Keep up the good work!
You should have people try the Litvinov workout. Front squat 405lb for 8 reps, then sprint 400m in 75 seconds.
500 is a big call mate. Good luck. Hope you nail it