The ULTIMATE Deadlift Tutorial (feat. 2019 World's Strongest Man Martins Licis), by Squat University on YouTube. 13 min 12 s.
- Video length
- 13 min 12 s
- Time to do it
- 20 minutes
- Difficulty
- Medium
- Steps
- 8
What you need
Steps
Load a light weight you can lift for five easy reps. Set the bar over the middle of your feet, about one inch from your shins, with feet hip-width apart and toes slightly out.
Stand with your shins close to the bar and hinge at the hips to reach down. Grip the bar just outside your legs, with arms straight and hands evenly spaced.
Bend your knees until your shins touch the bar. Pull your chest up and set your back flat, with your shoulders slightly in front of the bar.
Take a big breath into your belly and brace as if bracing for a punch. Pull the slack out of the bar until you feel it press against the plates.
Push the floor away with your legs instead of yanking the bar up. Keep the bar dragging close to your shins and thighs the whole way.
Stand tall by squeezing your glutes and bringing your hips and knees straight at the same time. Do not lean back or hyperextend at the top.
Lower the bar by hinging your hips back first, then bending your knees once the bar passes them. Keep your back flat and set the plates down quietly.
Reset your breath and brace before every rep. Stop the set when your back starts to round or the bar drifts away from your legs.
Tips and common mistakes
Never jerk the bar off the floor, since pulling the slack out first protects your back.
Film a set from the side to check that the bar stays over your midfoot and close to your legs.
Keep your neck in line with your spine instead of craning up to look in the mirror.
If your lower back rounds, lower the weight rather than pushing through the rep.
Questions
How heavy should a beginner start?
Use an empty bar or light plates until five reps look identical and your back stays flat. Add a small amount of weight each week rather than testing a max early.
How many sets and reps should I do?
Three to five sets of three to five reps works well for learning the lift. Keep rest between sets long enough to reset your breath and grip.
Is a mixed grip or straps okay?
Both are fine once your setup is consistent. A double overhand grip builds grip strength first, then switch to a mixed grip or straps when your hands give out before your back does.
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.
