I just started deadlifting and this is the first time I actually understand what is going on. After so many videos but not fully understanding I’m glad you made this video!
For your hip raising, you will loose power off the ground but you can try leaning yourself back a bit which will create a more vertical shin position and shift the centre of mass slightly, so that you can maintain your arms vertically above the bar and keep it close to the hips for a leverage advantage whilst keeping the correct tension through hamstrings and posterior chain so that you don’t have that motion and lost force at the start. It’s might take a few weeks to get the strength back but it’s well worth it
The actions you described seems to be inline with what we think is right. However the arms won't be plumb above the bar. There will be a slight angle, because the shoulder will be slightly in front of the bar.
The other aspect is the knees sitting flush with the elbows so that hip positioning is maintained and the tension is still in the hamstrings on the ascent up.
Bingo 🎯! Think that’s what I did wrong when I pulled 405lbs on my shorts. First time though. Yet many errors such as slightly rounded back and hip raise first.
I must say you’re spot on in your assessment & explanation. It is a problem i encounter too but i believe it happens because to varying degrees it must. Due to the particularities in peoples builds & effectively the differences in moment arms based on the varying ratio of limb lengths and muscle insertion points.
Thank you for your comment! According to your anthropometry, there should be a starting position that is the most efficient for you. That could prevent the hip from rising up. We noticed that many people try to replicate techniques based on certain diagnostic angles (back angle, etc.) or other lifters and forget that they might not apply to them.
@@hygieiastrengthThere is an optimal position that prevents my hips lifting. However at that point my legs are almost straight. Think Pendlay row starting position but it’s meant to be deadlift. In that position i am too over the bar. For my shoulders to be just over the bar, mid foot then my torso is more upright but then hips are forced down to compensate. The hamstrings are not loaded or engaged enough in that position therefore if it is a significant weight then i cannot get it moving without hips rising and engaging hamstrings and glutes more & then back. I think i have relatively long femurs which may be disadvantageous.
my problem is I have so long femurs that if I get into that textbook position my torso is parallel to the ground, very little knee bend, a lot of hip bend. I dont know if that should change my Deadlift
That's likely to happen if you have long legs/arms and shorter torso. Your back angle will be very horizontal. I don't think you need to intentionally change it! The principles taught in SS covers different anthropometries. The opposite is true for someone with longer torso/short legs - they don't need to make their squat more horizontal that it needs to be. The moment we started to intentionally set the hip higher/lower, or to change the back angle, then unnecessary moment arm will be introduced. For your case, if you try to open the hip angle more than needed (to be more upright), the knees will bend more, your shins will push the bar forward of the midfoot at the bottom of the deadlift - that's unnecessary moment arm from the bar to your midfoot and it will make the pull harder. Hope this helps!
I have longer legs in relation to my arms. I think I usually start with my hips low and my lower back is always crazy sore after I deadlift. I’m also careful about back rounding. I used to pull sumo to compensate for my body position but I want to get good at conventional. I’m going to try your advice and hopefully I’ll feel my legs/glutes more than my lower back.
The way im doing my lift is the same as what this video suggests, but i was going to change it base on how the top athlets do it. So now im confused, which one is correct? If this video is right, does that make the worlds best wrong? What am i missing here?
@carlolaput2597-When you analyze how all the heavy pulls were lifted off the floor, you will see that they were pulled from the slightly higher hip position. Try to watch other videos in slow motion, and you will see the same pattern. Now, the world's best lifters are there for a reason - they are very, very strong. The stronger you are, the more margin of error you can have due to your sheer strength. Imagine yourself lifting an empty 20kg bar. I'm sure you can lift it however you want. Of course, at the heavier weight, even the world's best can't get away with big form errors. On the other hand, we can't immediately assume that whatever they are doing is also perfect. As average people, our margin of error is smaller, as our physical limits are also smaller than those of top athletes. So it's our best interest to get our form as efficient as possible.
I have done deadlift with both high hip and low hip and though I agree it may not be the most “efficient” way to pull, I find more lower hips allows me to get everything much tighter and feel much more comfortable. 👍
A big lesson that I've implemented to improve my deadlift is to record the lift from the side, analyzing whether the hip moved up or not. If yes, then it's ineffective, because the hip should only move forward like a hip thrust
Not a word about body height and lenghts of those bones and joints. Yes, physically the lever should work as a lever in most efficient way. Unfortunately, the human body is not very efficient compared to a simple lever. UPD: Do not jump into conclusions, people. Do it as it advised by rehab specialists, do not do it as a rando from YT said.
just want to give my 2 cents. hip raising is not always bad. if it is raising because 1. you start lower than optimal hip height, your body will adjust to optimal position by tilt forward. in this case knee will NOT travel back too much and little energy will be consumed. by doing this you could avoid start with your hip too high. so I think this kind of hip shooting is okay. 2. you lack quad or hip extention strength, in this case, whatever height you hip is at, your hip will always shoot up and knee travel back before bar leaves floor, because you need your lower back to compensate the lack of strength.
@MoMo-oq6xw, thanks for your comment! I understand your point, and if the hip is just a bit low, it might not affect you too much, especially at lighter weight. However, the hip shooting would be more pronounced if the bar started off too far from the midfoot. Based on my observation, a few things might happen there, either you are pulling with an additional moment arm from the bar to the hip (thus making it harder), or the bar would start swinging away (the shoulder is like the center of rotation for the bar). Again, the degree of impact might differ depending on other variables during your pull. Our main clientele are general population without much experience doing barbells. Most beginners seem to pull with the hip too low, thus the video. However, rather than setting too low to prevent too high of a hip position, setting it exactly right will be more efficient. (Again, no additional unnecessary moment arm, plus more efficient force transfer) I have seen that many lifters and coaches attribute certain "form breakdown" with weakness in certain muscle groups or movement functions. I am not very sure about this. Maybe we can exchange thoughts about this. What do you think is lacking when the hip is shooting up too much? Is it from weaker quads or weaker hip extensors? Thank you! ~Marvin
@@hygieiastrength I agreed with you bar should always start midfoot. but it is a different issue from what we are discussing here. in my original comments, first senario is usually caused by too much knee flexion hence relative low hip height. I also use this "technique" because I feel this can recruit more quad when I start, at 85-90% 1RM my hip will shoot up a little to the optimal position. But I never felt significant pressure in lower back if I brace well. I think as long as you don't sit back too much before start you should be fine. in terms of the form breakdown, which is the 2nd senario in my comments. I think mostly come from weak hip extensor with CORRECT TECHNIQUE. OR, it might be not caused by muscle weakness, for some beginners, they don't know how to push the floor away, aka use the quad to start the lift. They recruit very little quad and try to extend hip at very begining, this will lead to hip shoot up and lower back compensation, in this case it is a technique issue rather than muschle weakness.
It's likely due to your hips extending first. Here's an article that explains it in more detail - www.hygieia.com.sg/library/articles/stop-scraping-your-shins-on-the-deadlift/
@@snorlaxcom there's a situation where the other extreme happens where your hip is way to high at the start that it seems like the hips drop and the shoulders rise up.
well ... not everyone is built the same to begin with .... some people are born with good strength in quads in comparison to back so they will likely have different pattern ..everyone is built different thats why we see different squat, deads and bench numbers ...
Becoming great at deadlifting means......... you are good at deadlifting. I saw no benefits for my every day life apart from a sore back. No thanks. Get great at squatting and everything takes off, the difference is night and day.
@Melmoth191 I built up to the 500lb deadlift and felt nothing special. If your experience is different then great but deadlifts are a deadend and that is from 20 years of lifting at age 54. Deadlifting for numbers is a young man's game and not for the long term. Go and look up all the big deadlifters on youtube from when they started to what they are doing now. Most are terribly injured and have given up. Anyway moving on.
@@HossakI am 62 and I not only deadlift but feature good mornings prominently as well. in my training. Heavy is a relative term. Chasing weight for the sake of bragging rights is a big mistake. No need to limit your potential regarding deadlifts, squats, or good mornings. I once enjoyed a particularly strong deadlift/good morning session in which my deadlift sets were 5@475, 5@495 followed by sets of 10@285, 5@305 good mornings. But I was 58 then. At other times, a deadlift session included sets of 7@455, 5@495, 3@525. That said, my 10rm of 455 was achieved less than 24 hours after sets of 9@455, 4@495.
@@japemo62 Thank you for the length reply! I guess I am just hypersensitive to people not treating deadlifting with the respect it deserves as you can easily get a life changing injury from going too heavy too fast or crappy form. All the best and good work!
Very interesting video but I have always been told to have vertical arms and to lean back at the beginning of the pull. I’m not very experienced so now I’m confused 🫤
I would recommend that you record yourself when you are doing it. If your balance goes too far back when you "lean back", then your body will swing forward again right when the bar leaves the floor. This might cause the bar to swing away from your shins. If that's the case, then you should triage the problem by starting with your shoulder blade on top of the bar (which means that your arms will be at a slight angle).
Thanks youtube for recommending me this MASTERCLASS with no views at all
You definitely brought gym belt or gloves from Amazon
This is a very great explanation; this video should be on discussion in every powerlifting/weightlifting community.
Thank you, glad you found it useful!
This is brilliant
Thank you!
@@hygieiastrengthMy pleasure!
I just started deadlifting and this is the first time I actually understand what is going on. After so many videos but not fully understanding I’m glad you made this video!
Thank you! Glad you found it helpful.
Just picked up some tape and rubber bands, am anticipating a fantastic deadlift session
what a class mate! Thanks for sharing this knowledge, keep doing!
Thank you, we appreciate it!
after watching 100 videos... finally I got what I needed. Thank you....
You're welcome! Glad you found the video useful.
That's the best explanation I've seen on TH-cam!
Thank you, glad you found it useful!
I'm glad to find this videoo, it really helps me a lot, and explains hips shooting up clearly
Glad it helped!
Beautiful demonstration and explanation man !
Thank you! Glad you found it useful!
Truly amazing, no one talks about this. The deadlift should be an efficient pull with the hips higher than most would think.
That's right! Thank you for watching!
Great technical advice ❤ subscribed 💪
Glad you found the video useful!
fantastic tutorial
Thank you! We appreciate your compliment!
For your hip raising, you will loose power off the ground but you can try leaning yourself back a bit which will create a more vertical shin position and shift the centre of mass slightly, so that you can maintain your arms vertically above the bar and keep it close to the hips for a leverage advantage whilst keeping the correct tension through hamstrings and posterior chain so that you don’t have that motion and lost force at the start. It’s might take a few weeks to get the strength back but it’s well worth it
The actions you described seems to be inline with what we think is right. However the arms won't be plumb above the bar. There will be a slight angle, because the shoulder will be slightly in front of the bar.
Solid insights brother 👌
Thank you!
The other aspect is the knees sitting flush with the elbows so that hip positioning is maintained and the tension is still in the hamstrings on the ascent up.
the only video i need
Bingo 🎯! Think that’s what I did wrong when I pulled 405lbs on my shorts. First time though. Yet many errors such as slightly rounded back and hip raise first.
W video.
Excellent!
Startingstrength basic barbell training 3rd edition by mark Rippetoe read the book. Chapter 4 The Deadlift
Does it say anything about hip dhriiiiiiiive?
I must say you’re spot on in your assessment & explanation. It is a problem i encounter too but i believe it happens because to varying degrees it must. Due to the particularities in peoples builds & effectively the differences in moment arms based on the varying ratio of limb lengths and muscle insertion points.
Thank you for your comment! According to your anthropometry, there should be a starting position that is the most efficient for you. That could prevent the hip from rising up. We noticed that many people try to replicate techniques based on certain diagnostic angles (back angle, etc.) or other lifters and forget that they might not apply to them.
@@hygieiastrengthThere is an optimal position that prevents my hips lifting. However at that point my legs are almost straight. Think Pendlay row starting position but it’s meant to be deadlift. In that position i am too over the bar. For my shoulders to be just over the bar, mid foot then my torso is more upright but then hips are forced down to compensate. The hamstrings are not loaded or engaged enough in that position therefore if it is a significant weight then i cannot get it moving without hips rising and engaging hamstrings and glutes more & then back. I think i have relatively long femurs which may be disadvantageous.
my problem is I have so long femurs that if I get into that textbook position my torso is parallel to the ground, very little knee bend, a lot of hip bend. I dont know if that should change my Deadlift
That's likely to happen if you have long legs/arms and shorter torso. Your back angle will be very horizontal. I don't think you need to intentionally change it! The principles taught in SS covers different anthropometries.
The opposite is true for someone with longer torso/short legs - they don't need to make their squat more horizontal that it needs to be.
The moment we started to intentionally set the hip higher/lower, or to change the back angle, then unnecessary moment arm will be introduced. For your case, if you try to open the hip angle more than needed (to be more upright), the knees will bend more, your shins will push the bar forward of the midfoot at the bottom of the deadlift - that's unnecessary moment arm from the bar to your midfoot and it will make the pull harder.
Hope this helps!
Great explanation! Thank you :)
You're welcome, glad you found it useful!
Great deep dive!
Glad you liked it!
Nice one dude. Subbed and supporting the channel now, glad I found you!
Thank you for the support!
Proportions play a big role.
Anthropometry does change the diagnostic angles but the physics doesn't change.
I have longer legs in relation to my arms. I think I usually start with my hips low and my lower back is always crazy sore after I deadlift. I’m also careful about back rounding. I used to pull sumo to compensate for my body position but I want to get good at conventional. I’m going to try your advice and hopefully I’ll feel my legs/glutes more than my lower back.
Hope it helps!
The way im doing my lift is the same as what this video suggests, but i was going to change it base on how the top athlets do it. So now im confused, which one is correct? If this video is right, does that make the worlds best wrong? What am i missing here?
@carlolaput2597-When you analyze how all the heavy pulls were lifted off the floor, you will see that they were pulled from the slightly higher hip position. Try to watch other videos in slow motion, and you will see the same pattern.
Now, the world's best lifters are there for a reason - they are very, very strong. The stronger you are, the more margin of error you can have due to your sheer strength. Imagine yourself lifting an empty 20kg bar. I'm sure you can lift it however you want.
Of course, at the heavier weight, even the world's best can't get away with big form errors. On the other hand, we can't immediately assume that whatever they are doing is also perfect.
As average people, our margin of error is smaller, as our physical limits are also smaller than those of top athletes. So it's our best interest to get our form as efficient as possible.
I have done deadlift with both high hip and low hip and though I agree it may not be the most “efficient” way to pull, I find more lower hips allows me to get everything much tighter and feel much more comfortable. 👍
At the end of the day, it's all good as long as you can pull in a straight vertical line. Thanks for the comment!
thx
A big lesson that I've implemented to improve my deadlift is to record the lift from the side, analyzing whether the hip moved up or not. If yes, then it's ineffective, because the hip should only move forward like a hip thrust
Good idea if you are training on your own! Well done!
Not a word about body height and lenghts of those bones and joints.
Yes, physically the lever should work as a lever in most efficient way.
Unfortunately, the human body is not very efficient compared to a simple lever.
UPD: Do not jump into conclusions, people. Do it as it advised by rehab specialists, do not do it as a rando from YT said.
Why do you think "human body is not very efficient compared to a simple lever?"
"I like it" 👏🏻👏🏻👏🏻
Thank you!
just want to give my 2 cents. hip raising is not always bad. if it is raising because 1. you start lower than optimal hip height, your body will adjust to optimal position by tilt forward. in this case knee will NOT travel back too much and little energy will be consumed. by doing this you could avoid start with your hip too high. so I think this kind of hip shooting is okay. 2. you lack quad or hip extention strength, in this case, whatever height you hip is at, your hip will always shoot up and knee travel back before bar leaves floor, because you need your lower back to compensate the lack of strength.
@MoMo-oq6xw, thanks for your comment! I understand your point, and if the hip is just a bit low, it might not affect you too much, especially at lighter weight. However, the hip shooting would be more pronounced if the bar started off too far from the midfoot. Based on my observation, a few things might happen there, either you are pulling with an additional moment arm from the bar to the hip (thus making it harder), or the bar would start swinging away (the shoulder is like the center of rotation for the bar). Again, the degree of impact might differ depending on other variables during your pull.
Our main clientele are general population without much experience doing barbells. Most beginners seem to pull with the hip too low, thus the video. However, rather than setting too low to prevent too high of a hip position, setting it exactly right will be more efficient. (Again, no additional unnecessary moment arm, plus more efficient force transfer)
I have seen that many lifters and coaches attribute certain "form breakdown" with weakness in certain muscle groups or movement functions. I am not very sure about this. Maybe we can exchange thoughts about this. What do you think is lacking when the hip is shooting up too much? Is it from weaker quads or weaker hip extensors?
Thank you!
~Marvin
@@hygieiastrength I agreed with you bar should always start midfoot. but it is a different issue from what we are discussing here. in my original comments, first senario is usually caused by too much knee flexion hence relative low hip height. I also use this "technique" because I feel this can recruit more quad when I start, at 85-90% 1RM my hip will shoot up a little to the optimal position. But I never felt significant pressure in lower back if I brace well. I think as long as you don't sit back too much before start you should be fine.
in terms of the form breakdown, which is the 2nd senario in my comments. I think mostly come from weak hip extensor with CORRECT TECHNIQUE. OR, it might be not caused by muscle weakness, for some beginners, they don't know how to push the floor away, aka use the quad to start the lift. They recruit very little quad and try to extend hip at very begining, this will lead to hip shoot up and lower back compensation, in this case it is a technique issue rather than muschle weakness.
i was literally thinking about this a few days back when I hit 350 pounds
Cool!
Its due to weak hamstrings, leading to compensation by the back muscles.
This is so good
Thank you!
My problem is shoulders rise before hips and trashes my lower back. 😢
It's likely due to your hips extending first. Here's an article that explains it in more detail - www.hygieia.com.sg/library/articles/stop-scraping-your-shins-on-the-deadlift/
@@hygieiastrength how do you deadlift correctly with a trap bar ?
@ instead of explaining that, can we direct you to this video instead? th-cam.com/video/Z94qTzsa-24/w-d-xo.htmlsi=O_lGSUO0Ti_ySR9Y
@@snorlaxcom there's a situation where the other extreme happens where your hip is way to high at the start that it seems like the hips drop and the shoulders rise up.
I like it 👍
Thank you!
well ... not everyone is built the same to begin with .... some people are born with good strength in quads in comparison to back so they will likely have different pattern ..everyone is built different thats why we see different squat, deads and bench numbers ...
👍
Becoming great at deadlifting means......... you are good at deadlifting. I saw no benefits for my every day life apart from a sore back. No thanks. Get great at squatting and everything takes off, the difference is night and day.
Your lower back being stronger means it will be less prone to injury
@Melmoth191 I built up to the 500lb deadlift and felt nothing special. If your experience is different then great but deadlifts are a deadend and that is from 20 years of lifting at age 54. Deadlifting for numbers is a young man's game and not for the long term. Go and look up all the big deadlifters on youtube from when they started to what they are doing now. Most are terribly injured and have given up. Anyway moving on.
@@HossakI am 62 and I not only deadlift but feature good mornings prominently as well. in my training. Heavy is a relative term. Chasing weight for the sake of bragging rights is a big mistake. No need to limit your potential regarding deadlifts, squats, or good mornings. I once enjoyed a particularly strong deadlift/good morning session in which my deadlift sets were 5@475, 5@495 followed by sets of 10@285, 5@305 good mornings. But I was 58 then. At other times, a deadlift session included sets of 7@455, 5@495, 3@525. That said, my 10rm of 455 was achieved less than 24 hours after sets of 9@455, 4@495.
@@japemo62 Thank you for the length reply! I guess I am just hypersensitive to people not treating deadlifting with the respect it deserves as you can easily get a life changing injury from going too heavy too fast or crappy form. All the best and good work!
@Hossak I've taught everyone I have ever trained how to deadlift, do good mornings, and even Anderson curls.
Very interesting video but I have always been told to have vertical arms and to lean back at the beginning of the pull. I’m not very experienced so now I’m confused 🫤
I would recommend that you record yourself when you are doing it. If your balance goes too far back when you "lean back", then your body will swing forward again right when the bar leaves the floor. This might cause the bar to swing away from your shins. If that's the case, then you should triage the problem by starting with your shoulder blade on top of the bar (which means that your arms will be at a slight angle).
You deserve a lot of subscribers 🥹
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