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DEADLIFT: Correcting your start position

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In this video, I go into some detail about how to properly position yourself with respect to the barbell when setting up for the deadlift.
There are many resources that show different starting positions and how they affect biomechanics, however, most only show the effect of changing knee angle, hip angle, and torso angle. In this video, I suggest keeping all of those angles the same (as your normal set up) while shifting the entire body at the ankle joint.
Cueing "back" just before the lift will help generate more speed off the floor without compromising the lockout. If anything, this technique will also help your lockout. I suggest practicing this at lighter weights and finding your perfect start position.
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Опубликовано:

29 авг 2024

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Комментарии : 247

@myrongaines3022 7 лет назад

3:07 "NOPE"

@BasementBrandon 7 лет назад

Very helpful explanation, this is something I need to get better at.

@JohnPaulCauchi 7 лет назад

Thanks dude! Yes, I've noticed this in your lifting! Let me know how it helps

@DannyCoreRacing 7 лет назад

John Paul Cauchi this just solved my issue I think. my squat and deadlift are both at 425 lbs and I couldn't figure out what i was doing wrong. going to try this out next session

@joakimdam9723 3 года назад

@@JohnPaulCauchi Could this possible be harder for taller lifters? I'm 1.84 cm myself and I feel like I loose all my power in the button when I do this (I need knee forward in the deadlift to have any power in the bottom and people have told me it's because I'm tall)

@TunnelVisionAthletic 7 лет назад

3:08. She knows she fucked up lol

@JohnPaulCauchi 7 лет назад

mfw i walk into a threesome

@inyourdream309 7 лет назад

she is so thicc

@PhyFK8 7 лет назад

Wow. Best presentation of this cue I've ever seen. Great stuff JP

@kulls13 7 лет назад

I have trouble off the floor with my conventional deadlift which has always confused me because it's supposed to be the easier part! This video sheds a lot of light. Thanks!

@dibya8590 Год назад

This is exactly what all the great deadlifters do. There is a lot of incomplete information on youtube even by very popular youtubers. But this particular cue of shifting the weight backwards is the actual way to do it. I have always struggled with the deadlift because I always put my shoulders out over the bar as taught by a very popular youtuber. But that is not correct as I was not able to produce enough pulling force. But keeping the shoulders inline with the bar and shifting the weight backwards is golden advice . This is what works. Thanks.

@benc4032 7 лет назад

Oh my god. You might have just changed my life.

@SnowSC2 6 лет назад

I'm 6'4 and have been trying all kinds of shit to avoid having lower back pain from deadlifts, I'm surprised it took me so long to find someone explaining it the way you do, this feels so much better

@kwastek 4 года назад

1:48 "Smooth Criminal"

@yimingzhh 6 лет назад

Shifting of body weight occurs at the ankle joint. Great tip!

@thiccbrah 7 лет назад

Damn JP, massive thanks for this technique, off the ground strength shot up through the roof this session and let me hit a 10kg PR. love the content!

@NMSOfficial 7 лет назад

These vids are great, saw the one on shoulder depression, deadlifts cues, squat descent speed and this one. MORE! The shoulder depression for bench helped me increase my comp bench by close to 10% since last week!

@JohnPaulCauchi 7 лет назад

Anton Fagerberg dude that's fkn awesome to hear!! I'm happy to help

@L3x4Pr0ne 7 лет назад

One of the best up and coming channels on YT. This is one of those tips that really resonated with me. I've heard too many people yelling at me to "engage the hamstrings" but could never go beyond that point. Well done and keep it up. Respect.

@debih2109 4 года назад

This was so helpful. I deadlift conventional and I have had issues with the bar coming away from my body because my shoulders were in front of the bar. I tried to fix it, including sitting back more, but my "fixes" felt wrong. Your tip about the ankles fixed it and it feels a lot more comfortable than what I was doing before. Subscribed.

@lswan6150 6 лет назад

Damn I've watched so many technique videos mainly from the 'big' channels and was having a lot of issues with exactly this, not one of the other channels mentioned this. HUGE props dude, saved me a lot of confusion and frustration.

@gregnajar 4 года назад

Dude you have one of the best channels on RU-vid. Super clear videos and instructions with no extra bs. New sub for sure.

@Michael-pm1tq 7 лет назад

Have my deadlift session tonight. Thanks for the tips JP

@didiervassou9588 7 лет назад

deserves way more views. rarely see anyone explain it like this but it makes so much sense

@darkata40555 7 лет назад

I've heard this a million times but i never really understood it, i've had my 1 rep max flying off the floor and other days i can't even break the floor, now i get it. Thank you sir.

@aarond2753 2 года назад

Found this after watching Calgary Barbell recommending JP for this specific topic. Very helpful tip!

@theone61636 6 лет назад

I was finally able to record myself dead lifting the other day and noticed my shoulders were in front of the bar. i tried to compensate by lower my hips and noticed my lower back and hams seemed to take up the strain. This video was great and will help cue me to get into the proper position! Thanks!

@davicii1 7 лет назад

A little Tutorial about japanese bench grip and arching would be nice!

@TiberiusStorm 6 лет назад

It already exists: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-EWgEJitxuvc.html

@Jason-rq9iq 7 лет назад

Yet again. Another great video man. You deserve so much more credit. For now, I'll get ahead with these helpful videos while others watch mainstream fitness channels

@DaFallen2011 7 лет назад

Wish this was uploaded yesterday! I went in to test my openers and had a horrible deadlift opener attempt that should have been easy... I'll try and implement this moving forward thanks!!

@Garrick1983 7 лет назад

your channel is pure gold my friend.

@zuluman8 7 лет назад

Very helpfull video. I have trouble with my speed of the floor. I am stuck on 210kg/460lbs I watched one of my training video's and my shoulders are indeed infront of the bar. I would have never thought of that if i hadnt watched your video. Cant wait to go into the gym and correct it.

@jaimejaime3850 4 года назад

Love the shifting explanation . Don’t forget to tuck the lats or flex them . I just fkn strained my lats because I wasn’t nice and tight

@Ulnomad 6 лет назад

Wow the ankle tip is pure gold!

@Ulnomad 6 лет назад

Gotta try it next week. Maybe not shifting my body weight back is the reason why I feel deadlift is more a lower back exercise.

@dylanbepis570 7 лет назад

This is about as good as powerlifting videos get, thank you so much!

@koujoful 5 лет назад

Game changer! Wow this que is gold, never had anyone explain this to me like this.

@alekshatz6325 5 лет назад

i feel like this is going to be the cue i needed to finally get a decent deadlift.. can't wait to work with it

@bobsagat4211 7 лет назад

Thanks for the tips JP! This helped my positioning for my sumo deadlift quite a lot.

@Shay-wl3ov Год назад

this is exactly what I need at this moment! Thank you!

@StefanTheCannon 4 года назад

Thank you so much🙏🏿I have been trying to figure out what I am doing wrong on deadlifts for years and you are going to help me add weight to my poor 500 lb deadlift!!!!

@O_Oli 7 лет назад

As always very insightful and well demonstrated. In all the other tutorials that ive seen they say to bring your chins to the bar in the last part of the setup, so i tend to flex at the knees and bring my hips down in order to that, but its the subtle act of shifting your body weight back that brings the bar to your chins. Thanks!

@karenkeatinge5588 6 лет назад

I've been having really bad problems with my conventional and I'm pretty sure this is the problem! Thanks JP going to practice this and hopefully fix the problem

@jodydavisga 5 лет назад

Cant wait to implement this.. Im 6 2in withlong torso.. This should help now that can see this mentally. Sweet display

@rookendgame 3 года назад

Legend, we need more frequent uploads

@sebastianhegaard8117 7 лет назад

This is exactly my problem!! I've never really seen this kind of advice before, even though I've thought to myself that this was kind of my problem I've never really done anything right to the point where it fixed my problem

@Rayukane 7 лет назад

Damnn this was something I had noticed before from some videos.. It always made me think but dont know why I have never applied it because it all make sense in terms of making the movement more efficient.. But I haven't seen anyone explain this so clearly and precisely.. Thanks for the vid man and keep it coming.. :)

@angelodicarlo5200 7 лет назад

ma boi JP putting out some highly informative vids! Good stuff man :D

@JohnPaulCauchi 7 лет назад

Angelo Di Carlo thanks bro. Hope you like my editing game. Nothing fancy like your level but I try

@angelodicarlo5200 7 лет назад

I'd take content over quality everyday of the week! keep it up!

@HoldenHarrisVideos 7 лет назад

This video + Calgary Barbell's videos on back bracing and sumo positioning have given me so many things to work on with my deadlift. Stoked to make some technique gains and pull 600 in 2017! Thanks JP! P.S. I owe you influencing me to join the hook grip master race.

@supimjocktopus 7 лет назад

this was so helpful holy fuck. recently i've noticed my sumo deadlift form has been off and i attempted a 470 lb PR and that was my exact issue. My bodyweight was shifted over the bar and all i did was retract my shoulder blades thinking that brought me behind. I've watched your other videos on deadlift cues and my workout went so well today and i pulled 415x3 much easier than it used to be. Thank you so much for these informative videos they're going to help me so much.

@Matt_Lifts 7 лет назад

Exact problem i had. Tried to fix it by sitting back, just like you said not to do lol

@Wo1fLarsen 3 года назад

Bro, you just changed my life.

@Gumnball 6 лет назад

This is top quality information man, lots of clues and you make good demo to explain your points. You won a new sub ! I'm currently working on my sumo (figuring my hand position) and trying to shift from mixed to the hook grip. Cheers from France.

@altuber99_athlete 7 лет назад

AMAZING. Underground channels are the best.

@johnnyfender5262 7 лет назад

Great info John Paul, today was the first time in a long time that I dead lifted pain free in my lower back! Thanks! Now if I can figure out what's going on with my hip(mostly in the squat ) I'll be good.

@rookendgame 5 лет назад

Such a phenomenal teacher

@SvupperZ 7 лет назад

Great video, JP. A good way to cue proper positioning and very well-presented/communicated.

@keybladex1337 7 лет назад

Been putting out some cracking videos lately JP!

@sontran9411 7 лет назад

this deserved 1000 likes sir.

@JohnPaulCauchi 7 лет назад

Tran Son plssss. Share it around :D

@DKriticos 7 лет назад

I usually tell ppl to learn to put weight on their heels when they deadlift, by engaging the lats, keep the head up to engage the rhomboids and tighten the traps and sit back slightly to keep the weight behind the bar. Additionally tightening their glutes and hamstrings at the bottom which promotes them to pull back against their heels and makes them balanced. Many ppl do not engage the upper back muscles properly at the start of the movement and this is imperative if you want a big deadlift

@KitMayWong 7 лет назад

Thank you so much for the video. Can't wait to apply this starting position in my next deadlift!

@Chechubu 6 лет назад

Great explanation, was pulling with my body over the bar.

@dustinmoorefield4179 3 года назад

And thats a sub. Incredibly helpful.

@marriottperformance 7 лет назад

Love these videos JP! Some quality tips on the most minute little things that prove to make the most difference!

@JohnPaulCauchi 7 лет назад

Marriott Performance glad you like it bro

@matnardone5529 7 лет назад

I think I have just this problem and wondered how to fix it without sitting back. Thanks!

@yeeboy217 7 лет назад

dude I love you for uploading regualrly dont stop !... lol .. always leaern a lot from your vids man cheers

@JohnPaulCauchi 7 лет назад

I'll try! RU-vid is time consuming but I do enjoy it and i love sharing some information. Glad you like the content man

@max0ut2xl 7 лет назад

This cue totally blew my mind! Thanks!

@Dennis5493 6 лет назад

Very informative, clear explanation and illustrative examples, I love it!

@svmuscle7677 7 лет назад

just when I thought my deadlift was prefect this guy comes along telling me everything's wrong xD great videos!

@scubaz28 6 лет назад

This is exactly my problem, you have really done a great job explaining it!!

@robbiecrawford4345 2 года назад

Awesome tip, never heard this before, ill try it tommorow

@adambarela266 7 лет назад

thanks bro! been trying to figure this out for a min. excited to try it out next time I pull 👍

@TheJackveneno 7 лет назад

good shit JP, loving the content and quality

@JohnPaulCauchi 7 лет назад

TheJackveneno ty bro

@leafylifter2968 4 года назад

This is genius how do you not have more subs !!

@demetrichan8961 7 лет назад

that's totally a Michael Jackson move JP. Lol thanks a lot mate

@mikedunn4077 7 лет назад

Great cue...thanks for the video. Think this will help a lot

@trapeze42 7 лет назад

I do the hip sitting thing in sumo and that's probably why I'm sucking at it. Thanks for the help, JP!

@MikeAngelo1990 7 лет назад

Perfect upload time. It's deadlift day and I'm about shift focus to deads in training. Have you done a video on your favourite sumo accessories and how to break a deadlift plateau?

@JohnPaulCauchi 7 лет назад

nope, but I can :) Glad you enjoyed the vid bro

@MikeAngelo1990 7 лет назад

this video made my set up and execution more sharp. the big back/ shoulder position video for bench with brett helped to

@kit99bar 7 лет назад

Best video yet. thank you!

@JohnPaulCauchi 7 лет назад

PicklesJr thanks! Glad you like it

@yimingzhh 6 лет назад

Rocking back bit, not sitting down. Great tip!

@AlexanderEmmanual 7 лет назад

Really helpful cue thanks JP.

@WRKDOUT 5 лет назад

Finally!! A video that helps out alot

@o7amzAXx 7 лет назад

Great teaching and great points as always.

@ArnelZapataJr 7 лет назад

Damn I was doing my deadlifts wrong all along! I was either sitting down in a squat position or getting my shoulders back. This'll definitely help me!

@Jmack7861 7 лет назад

Great cue and explanation, amazing video

@Saver174HowTo 6 лет назад

Very good and clear explanation. More of dl and sumo dl technique please!

@Gabbynator999 7 лет назад

nice tips with the bodyweights behind the bar thank you

@NikoUY 6 лет назад

Great work JP. Very helpful!

@Mephi64 7 лет назад

god this one one helped me SO MUCH ! o0 powerfull exact and precise explanations thank you mate u litteraly made me improve my DL ! cheers (subbing)

@Leanaslife_ 3 года назад

This is exactly what i needed, thankyou

@Numb3r_47 7 лет назад

Nice video, JP!

@AmanSingh-si4hc 7 лет назад

at 4:16 when you started rocking back I instantly knew I've fucked up on deads, I thought I was supposed to have my back retarded to get directly over the bar and then bend from the knees get in position, ohh man I can't wait to try it differently now thank you so much

@ZeroXFlames 7 лет назад

Awesome stuff JP! I feel this is just what I need, my deadlifts are really smooth and fast upto 160kgs then 170kgs they suddenly become ridiculously slow off the floor and slow overall, or I can't break them at all. Based on what I can hit for reps on 160kgs and below I should be able to hit around 190kgs but get stuck grinding out 170kgs!!

@JohnPaulCauchi 7 лет назад

Matt Park Could be other factors man but let me know once you give these tips a try!!