Implemented a slightly wider stance and a wider grip after seeing the 600 dead. Feels incredible. The back, especially the lats are always active in the pull, and I manage to keep the entire back very neutral. No rounding at all. I used to have to 'shrug' my shoulders back to lock out the lift, now, everything sort of comes together straight away. And the weight actually feels lighter. Thanks SURFCLAM!
At the bottom. Similar to Starting Strength. Grab the bar, HUGE BREATH while the hips still remain high up and shins haven't touched the bar. The rest happens in a couple of seconds. Shins touch the bar which put the hips in the right positon-pull slack and move shoulders back and away from ears while forcing the chest out- and pull.
My squat stance is narrow too. I have weird hip anatomy. The right hip internally rotates fine, but has minimal external rotation. The left hip has a HUGE degree of external rotation, but struggles to internally rotate. Narrow, slightly more than hip-width, toes pointed out.
I found Alan Thrall's setup cue video was really good - bar placement, shin angle and DON'T MOVE THE BAR, were the biggest issues for me and was able to get rid of lower back pain.
Omar this is crazy! Just a week ago I started to widen my stance and grip a little bit and my deadlift became a lot more comfortable! I even became stronger too! (I PRd at 315 for 9). I am also a wide dude, so this all makes sense.
Dude ive been trying to fix my conventional deadlift for months and this video helped tremendously. Everything you said about your hips jamming up with a closer stance is exactly what ive experienced! Thank you for this video man!!!!
Omar yet again another outstanding video. As a coach myself i find this video and your explanation of cues and positioning extremely simple and easy to understand. I will humbly take some of these cues for my own programming and also for clients.
Please please please more deadlift videos. Deadlift deadlift. It's 2017, we don't want no more bicep blaster routine bullshit. When you deadlift 605, I want a video on how to deadlift 605.
easily one of the best deadlifts out there. i wish this would have been out way long ago ;D i've been struggling with a narrow stance and shitty glute activation for so long just becasue i wanted the shortest rom possible since i dont really have long arms :S just like 3 weeks ago i widened my grip and stance! everything felt better instantly
Omar I've been watching your videos for months now and I've joined the LSU Powerlifting team (I'm 18, 2-3 months of serious lifting and countless hours of research). Watching your video on bracing your core properly helped me tons at my first meet (I had a 30lbs pr on deadlift and that got me second place!) and this information is really valuable to a fellow peach boy like myself. I have to get a total of 1058 and I'm at around 880 now (my team is making a custom program to get me qualifying for nationals before Jan14th). I just wanted to say thanks for all the help. Keep it up man!
Im so happy you made this, I wasn't sure if I should stop using the grip and rip method but i started to get a feeling like it was causing stress on my lowerback.
Dude this is the best explanation of the deadlift I have ever seen! Love your content! One question, you refer to Eric Cressey and a couple other guys I really like. So that being said, if you could make a list of your 5 favourite trainers to lookup who would they be? Thanks again for the great content!
Nice to see more high quality in-depth content here again. Thank you! I have similar problems with my hips with a narrow stance, can't wait to try these tips tomorrow
I like this style video because the monologue is very similar to the internal monologue I’m sure many people experience when they’re trying to tweak seemingly minute details in their technique. I found a lot of your commentary resonating with some of the issues I’ve had in the past. Good stuff, Omario
I’ve been deadlifting for 7 years and I’m still trying to get the perfect form, it seems so simple but it’s actually a very technical lift to do right. Been watching your videos for years and always learning something new.
Gonna apply these to myself, pulled 405 off the floor but couldn’t get past 2 inches and every single issue you addressed is what I’ve been doing wrong. Checking out your hook grip vid. You’re the man Omar !!
Thanks for this video Omar! I was just recently trying to improve my deadlift and my technique actually resembled your old technique a bit, so all of the suggestions in this video were super helpful! It almost felt like you were my trainer 😃
Dude you're awesome. Always giving great tips and everything for free. You the man, Omar! People used to tell me my wider deadlift stance was weird, so I adapted to their opinions. Fuck m, I'll deadlift the way that feels good for me from now on.
Thanks for this bro. As a guy who struggles with 396, I always find it hard breaking the floor. I've tried a number of positions all leaning towards narrower stance and grip. I've actually narrowed my stance in oly allowing me to track the knees which in turn helps me get the bar into a better power position (knees were blocking) so I totally get this. I enjoy your analytical approach. Cheers my man 👍
Thanks for sharing this vid Omar! I just tried this version today. I felt stronger and had less stress on my lower back. I was used to using narrow stance with narrow grip...
I place my feet the same way. When I have my feet narrower than shoulder and my toes pointing straight ahead, the outside of my knees start to hurt and my hips don't feel that great when I go into the deadlift position
Thanks for the content. I've always been careful about the lower back. I prioritize safety and slow gains over possible quicker gains (but more risk for injury). The slow acceleration was something I learned from Silent Mike's channel, really enjoy his fix your form series. Looking forward to what's next for you guys.
What a champion. Just after announcing a supplement he personally poured a great deal of money into was being canceled he makes a quality video about his progression on the deadlift. 👍👍👍
I'm on the kizen online coaching. Nigel said my lower back was loose and rounding a little. I've got wide hips, so I'm going to give this technique a try.
Regarding Hook Grip. Any tips for someone like myself, with small hands? When I try to grip my thumb. I can only cover my fingernail with my pointer and middle finger
Wow Omar i always did the little bit wider technique, i started lifting about 1.5 year ago and now i can deadlift 200kg/441lbs. There was a two week period when i tried the closer stance and didn't work for me. A little bit of wider stance and width was perfect for me to reach 200KG TODAY! AND YOU MAKE THIS VIDEO.... TODAY!
Omar, I learn a lot from you, but I think I can share some knowledge with you for getting a bigger breath. At the ready position, after your grip is set, straighten the knees (let the hips rise) and take the breath. There's more room to get more air in that position. Then return to the ready position (hips return to prior position) and continue the lift. Hope that helps, dude.
I've had similar experiences about the wider feet-grip setup. I'm stronger and safer with a wider stance(sumo is the strongest/thanks long ass legs and short torso/) because I feel I engage my hamstrings and glutes more effectively. Luckily, I also have relatively long arms so I can perform the conventional without bending over too much. My main focus is on conventional because I want my body to learn the correct hinge pattern correctly(I'm a begginner) and I want to get stronger in that style. I have a question. If mobility is not an issue, what is your opinion about doing narrow stance deadlifts as an assistance exercise? I'm weakest with a narrow stanced deadlift. If I get stronger in that, will that strength gain transfer into my stronger, wider stanced deadlift? Thanks for the hook grip explanation btw. That technique is gold!
Narrow-stance (conventional) deadlift usually causes back rounding, just because nearly all conventional lifters don't do stretches for the glutes. I do wide-stance now instead of narrow-stance, and it's much better for my lower back, particularly with a herniated disc from a long time back.
Wow man, experimented with this after i injured my back about 5 months ago, i just felt i have to get a little bit wider both feet and arms and now my back stays solid, no rounding. I kinda played with the snatch grip deadlift before, nothing too serious, just for variation and i got the idea from there, as my back never rounded in those. Wow, really glad to see this taken apart and explained, great.
The reason I yank the weight, is to first psyche myself up (being aggressive before lifting works for me), and yes, I always wondered why I had to do some lower back exercises/stretches to sort out the pain afterward. Now I know, I will maybe do those, but then go to do a slow lift :)
Love these tips. I naturally deadlifted with a wider stance and grip when I first started lifting and up until last year when i really started trying to do some optimizing on my form. I found that following everyone else's cues for strength optimization was actually worst for me, as a peachboi and member of #teambirthinghips, I found that closer stance was causing me to do a LOT more back rounding. Def. planning on moving back to my wider stance and grip. Still got some work to do on that hook grip though.
Great job. Be careful chasing it heavy deadlift stuff. Well it is pretty amazing and really awesome to do when you talk to you the original gangsters of the sport they almost unanimously say they wish they hadn't done so much heavy deadlifting. I have a decent deadlift and wanted to keep chasing bigger numbers but I pretty much put that on rest and I'm just happy with what I have. 405 1 rep max no straps etc at 175 lbs body weight.
46 years old, former powerlifter, about 2 years removed from L5/S1 microdiskectomy. Started deadlifting with the hex bar a couple months ago. I’d like to get back to conventional, sumo, if conventional isn’t possible. What advice can you offer as far as a transition from the hex bar?
Likely more because they're northern European genetics have given them giant femurs that sit very deep in angled hip sockets. Meanwhile Africans and asians have thinner, longer femurs with forward - facing shallow hip sockets and this is part of why the Chinese are so good at getting ridiculously deep in Olympic lifts.
David Keahey And how would that explain American or Canadian strongmen? Brian Shaw uses a similar stance to other strongman. Idk, how about since they can’t get narrower with their bellies?!?
Nathan Henderson umm easily White American and Canadian strongmen have northern European genetics Even black Canadian and American strongman have substantial amounts of northern European genetics, it is very difficult to find a pure Sub-Saharan African Heritage in America And when you are looking at a 900 lb deadlifter, you are looking at somebody who has the most ideal genetics possible. I guarantee you for every Brian Shaw there is 100000 people training as hard as he is. They just don't have the genetics or contacts or opportunities to be in the top 10, so you haven't heard of them.
David Keahey Let’s look at this another way. If all north european descendants have Anatomy preventing them from having a narrow stance when DLing. Why are there Americans that DL with a narrow stance?
When you're talking about your "legs getting jammed in your hips" and needing to angle your toes out, this isn't because of a wide hip width. You're dealing with hip socket depth and position. Chris Duffin has some videos about this. Search for "Chris Duffin Scottish hip"
Omar, at 4:37 you mention Dean Somerset and his test with knee raising while against a wall. I tried looking up all his hip flexor tests and haven't been able to identify exactly which one you're talking about. Can you provide a little more info (seated/standing/lying?) or a video to demonstrate?
amazing video started too use a narrow stance a few weeks ago and injured my upper back :-P going back to that wider stance for sure. If only you released that video a bit earlier...
One of the things that I have found is that the muscles that are engaged at the beginning of the lift, just stay with it all the way. So if you yank ie pull with your arms, that is going straight to your lower back and it stays there.You need to get the glutes to take the load, hence the thigh rotation.
Somehow I am able to feel my lats more with a wider grip and I get more explosiveness off the ground . I deadlift sumo but want to work my technique for conventional as well and this really helped .
@Omarlsuf Question, as a pro, why do you think most people injure their biceps using the mixed grip than the hand over? I've never used mixed before but reading that you tend to lift more mixed...
thats how i have done my DL 2 years ago and everythin was great now because of all video of DL stand narrow my back are not happy about thats i gues... i will try this metod again
Wow! Is it bad that I never knew about the hook grip. I've been lifting exactly like that, but with raw grip strength. That's probably why my max is 275.
@@fullglorywr8322 what did u do to increase it that much. My raw deadlift max is only a little bit more than 335. I find grip is a limiting factor, but I’m not willing to use straps.
@@ldb6382 alot of it has to do with sets of 5. If you deadlift in sets of 5 it feels heavy and can make gripping the bar a challenge. Or you can do endurance sets like sets of 20 to get use to the fatigue and gain more grip strength that way.
As usual. Good info. And good timing because I'm working on deads. I lift alone so I have to write all of my "Q's" on a piece of paper and put it on the floor ahead of me when Deadlifting to remember all. Ha.
this how I've been lifting for a while after a back injury. i do a similar setup but need to emphasis activating hams and glutes when in the deep position, created tension. i find it also helps if i lean or fall back and inch before the pull, it keeps my center of gravity better. just have to remind myself to finish with glutes,
Pete Rubish goes really close stance and he is a strong puller. I tried it and I almost snapped my shit up. Now I go sumo and I am close to pulling 500lb. Hook Grip is a good way to break your thumb, I'd recommend just using some straps.
