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The Official Deadlift Checklist (AVOID MISTAKES)

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Rating: 4.0; Vote: 1

The deadlift is one of the simplest exercises that is also one of the most often misperformed. In this video, I-m going to show you how to deadlift and make sure you get it right every rep by using a simple 7 step checklist. You-ll learn how and where to place your hands, feet and body in relation to the bar as well as how to lift the damn thing off the ground with the heaviest weights you can handle. Before ever deadlifting at all, it is a good idea to use a little bit of preparation. I show you a body prep and a movement prep to help grease the groove in both. The body prep is one that you can use quickly just to feel more loose prior to executing the deadlift. Place your feet wide against the inside of the plates and work to increase the mobility of your hips by addressing hamstring, pelvic and adductor tightnesses. The movement itself can be made much easier to visualize how to perform by going through a simple flow prior to lifting. Place your hands on your thighs and let them move down as you do nothing but hip hinge. Once the hands are at the level of the knees, stop hinging and simply let your knees bend to get your hands down to the bar. On the way up, you will be reversing the movement. Push only through your feet until your hands are at the level of your knees, at which point you will drive your hips forward to complete the lift. Once you feel loose and the movement is grooved, it is time to attack the deadlift with actual weight in your hands. Here you want to first be sure that your body is set up properly as it relates to the bar. Your feet should be hip width apart and the ties of your shoelaces should be visible beyond the bar when you look down at your feet. The hands should be just outside of your legs, with enough room to make sure that you aren-t scraping your arms against the outside of your legs on the way up and that you aren-t inadvertently bending your elbows when you press your knees outward on the ascent which can jeopardize the health of your biceps. Your grip can either be a double overhand, mixed grip or hook grip. The double overhand provides the least amount of stability but the most amount of muscle balance because of the uniformity of the hands and arms. The mixed grip can lead to imbalances between the muscles in the shoulder girdle if you don-t make sure to switch up between sets. The hook grip is definitely the most stabile but it is also the most uncomfortable and takes a lot of getting used to if you haven-t tried it before. The beginning of the lift must be thought of as a leg exercise to protect the integrity of your lower back. Push through your feet while keeping your hips down during the first part of the movement. Do this until the hands are at the level of the knee. At this point, the hips should fire forward as you drag the bar up your shins and now onto your thighs. Keep pulling your arms down to your sides which will help to keep the bar close and will engage the lats to ensure stability of the shoulder girdle throughout the lift. Reverse the movement back to the ground by first hinging at the hips until the bar is at the level of the knees and then simply bending the knees to get the bar back to the ground. When you want to learn how to do the deadlift it is important to have a few keys that you rely on and cue off of when performing it. I hope that these are very easy to both perform and visualize, making this the most helpful deadlifting tutorial that you have watched
Date: 2022-04-22

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Comments and reviews: 10

TX7S
I absolutely love Jeff and the content he is putting out, so please don't take it the wrong way, I am only mentioning this to potentially save some biceps out there - the advice he gives about how to not tear it is empirically not correct - if you google 'deadlift torn biceps' and watch a video(or a 100 videos) as a case study on what to avoid, you will find that it is almost always (if not always) happening to the under gripping hand, and almost always done with the correct grip width and correct bar path as well as knees moving slightly out, just like Jeff presents here in this video.
Doing the lift correct while under gripping with one hand or both is by no means preventing the bicep from tearing, as under grip in the heat of the moment will simply lead to overactivation of the bicep while trying to lift the weight, to the point where it might (and often does) tear.
Stay safe guys, ty Jeff for another great vid: )
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Jonathan
Row machine for 3-5 minutes and stretching for a couple minutes is great. Don't overthink it. Yes, know the mechanics, but anyone that has done this movement 10 times knows the movement. Beyond that is perfection. Practice makes perfect. This is not just a leg exercise. I disagree. It is compound and much of it is back. Actually, it's also a great forearm strength exercise. To me, I use it as a back day warmup. 3-5 sets. Low rep. Then move into a pull day routine. Not legs day
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Evan
Holy C--p! I-ve been lifting for years thinking I didn-t need lifting tips. But your video made me realize I was doing deadlifts improperly. I focused on the two phases you describe and really felt it in my legs and back. I had to cut down on weight to execute proper form but I-m sore next day and it-s a really productive feeling of soreness. Especially in my legs! Thanks for this instruction!
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SHNASTDOG
I didn't watch anything before doin my first DL's yesterday but I did the bar roll before picking it up instinctively. Just to check the weight and make sure I could do it. I did 160lbs plus the bar (80 lbs of plates on each side. Idk the weight of the bar. I did the first two like that but then took off 10 lbs from each side so I could give it better form.
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sport
Jeff, the only thing is when you come down from the lift, is it okay to let the bar drop on the ground or should you control the bar all the way down? I'd imagine if you let the bar drop and you're holding it then that might affect your spine? I'd have thought you should slowly control the bar whilst it goes towards the ground? Thanks in advance
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chris
Since majority of the patrons I talk to at my place of business life over head / crossfit could you do a video on the pros and cons of cleans & snatches and why you shouldn't just to get under the bar when it's at the hight of the clavicle let a lone the unnecessary pressure it puts on the ankle and knee joints
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Cristina
Can only trust Jeff. I worked with a trainer that kept making me sit more upright and it felt uncomfortable. I scrapped my shins a lot and couldn't build much on weight. After watching this video and trying again but with his advice, i have now doubled my weight and feel safe doing so. Thanks Jeff -
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SBH
Unbelievable video! I'm very new to the gym and working out and always feel slight pain in my lower back when deadlifting but this has covered everything possible I ever needed to know about deadlifting. I feel like I can walk into the gym right now and deadlift 200kg hahaha. Great video, thank you!
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Gee
Jeff, this is great info, breaking it down into the separate components. But, I think a lot of people would also need to also take your regular advice about not going too heavy too soon. Get the technique correct first with the lighter weights, and then progressively overload as you gain experience.
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Mike
I found this video informational. I know i won't get all of this down perfectly the first time so I will be coming back to watch this again. I did have a recent issue where my back hurt after doing a deadlift after watching this video i will be thinking about every step.
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