The BEST 3 TIPS to Get a STRONGER DEADLIFT, by Pana on YouTube. 4 min 43 s.
- Video length
- 4 min 43 s
- Time to do it
- 20 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Load the bar with a weight you can pull for five clean reps. Start light: good form at a lighter weight teaches you more than a heavy, messy set.
Stand with the middle of your foot under the bar. Set your feet about hip-width apart and turn your toes out slightly.
Hinge down and grip the bar just outside your shins, with your arms straight and your hands outside your knees.
Pull the slack out of the bar until it touches the plates. Brace your stomach, lift your chest and keep your back flat.
Push the floor away with your legs rather than yanking with your back. Keep the bar dragging close to your shins the whole way up.
Stand tall to lock out, with hips and knees straight. Do not lean back or shrug the bar 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 softly.
Reset your brace and breath before every rep. End the set as soon as your lower back starts to round.
Tips and common mistakes
Film one set from the side so you can see whether the bar travels straight up.
If your hips shoot up before the bar moves, the weight is too heavy for that day.
Keep your arms straight and loose, since bending them at the elbow can strain a bicep.
Use chalk or a hook grip when your grip gives out before your back does.
Questions
How heavy should I start?
Pick a weight you can lift five times with the same clean setup on every rep. Add small amounts, around 2.5 kg, once all five reps feel solid.
How many times a week should I deadlift?
Once or twice a week is plenty for most people, with at least two days between heavy sessions. Give your back time to recover.
Is it bad if the bar scrapes my shins?
A light scrape is normal and means the bar is staying close, which is what you want. Wear long socks or trousers if it bothers you.
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.
