How to deadlift like a world champion powerlifter, by Russel Orhii on YouTube. 7 min 34 s.
- Video length
- 7 min 34 s
- Time to do it
- 20 minutes
- Difficulty
- Medium
- Steps
- 8
What you need
Steps
Load the bar with a weight you can lift for 5 clean reps. Start lighter than you think you need.
Stand with the middle of your foot under the bar. Set your feet about hip to shoulder width, toes slightly turned out.
Hinge at the hips and bend your knees until your hands reach the bar. Grip it just outside your shins with straight arms.
Pull the slack out of the bar until it touches the plates. Take a big breath, brace your stomach, lift your chest and flatten your back.
Push the floor away with your legs rather than yanking the bar. Keep the bar dragging close to your shins and thighs.
Stand tall to lock out, with hips and knees straight. Do not lean back or shrug at the top.
Lower the bar by pushing your hips back first. Bend your knees only once the bar passes them, and set it down quietly.
Do 3 to 5 sets of 3 to 5 reps. Add weight only when every rep looks the same.
Tips and common mistakes
Keep the bar over the middle of your foot for the whole pull, not out in front of your toes.
Film one set from the side so you can check your back stays flat and the bar path is straight.
Stop the set as soon as your lower back starts to round instead of grinding out extra reps.
Do not jerk the bar off the floor. Pull the slack out first so your body is tight before the weight moves.
Questions
How much weight should I start with?
Use a load you can lift for 5 smooth reps with a flat back, often just the empty bar plus a little weight. Add small amounts each week rather than jumping to a max.
Should I use a mixed grip or straps?
A double overhand grip builds your hands best when you are learning. Switch to a mixed grip or straps once your grip gives out before your back and legs do.
How often should I deadlift?
Once or twice a week is plenty for most people, with rest days between sessions. Give your lower back time to recover before pulling heavy again.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
