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Bromley is the absolute master of talking nonstop for a whole 20 mins and at the same time, not hardly saying anything at all. Seriously. I finish this vid and I don't know a single thing to take from it to incorporate into my deadlift
His information always in the thumb nail seems to be something really valuable in all honesty you hit the nail on the head. It’s not a personal knock to him but the way he presents information is not really palatable or useful.
I think it’s the absolute opposite. Everything he said herein is incredibly important. How many guys are paralysed on the deadlift because of all the form nazis spouting their horseshit about keeping your back laser straight or you’re going to end up like Stephen Hawkings? How many people ignore higher rep work on the deadlift? How many retards let their grip limit their deadlift during rep work?
@ivonluiz5935 except there's no shame as my opinion has not changed and there's at least one other dude above who agrees with me. You however would feel shame though because you fear things like having your comment "pinned", lol.
"DoN't UsE sTrApS" while sumo pulling 11 plates with toes outside the main entrance and the fire exit on a wobbly steel cable of a bar giving you approximately 8 planck lengths of ROM.
@@thomasreynolds1530Like, it's within the rules, so I give it a technical pass on a personal level. But it really is just a quarter squat with a more flashy setup. I immediately liar respect for a powerlifter if I know they only pull sumo. I get that the name of the game is pulling max weight, and only pulling for a quarter of the distance definitely helps. I also get that there's a whole generation of newer powerlifters who just really are are quite happy being the strongest 165lb lifter they can be. But they should all really stand all the way the fuck up, grab a couple extra cheeseburgers a few times a week, and find out what being strong is actually like. Do a full god damned pull, and learn to own that weight.
I also love how sumo guys say "it's still off the floor tho" when their hip and knee angles are the same as the lockout of a silver dollar deadlift 😂@@thomasreynolds1530
@@BearsStrengthAndPower um yeah, to stop your back rounding? I think a bit of rounding on deadlifts is fine but erectors exist to prevent your spinal discs and other connective tissue taking the strain, which is exactly what happens if you round excessively.
@@wearetheremnants1615 yes but the guy said that we have spinal erectors for a reason implying that their existence proves that lifting with a rounded back is fine, which it doesn't.
@@bruuhhhhYour discs are actually able to adapt to load. Bending your spine slightly is fine if you train your spine to be strong in that position. See jefferson curls or zercher deadlifts.
Had guy in my gym that could barely deadlift 100kg for a single tell me my form was bad because I have a slight round in my upper back. My 1RM is twice his.
He may be right, he may be FOS. Time will tell. I have blown discs all through my spine. If what you do continues to work for you, good on you. If it doesn't work for you, you'll inevitably find out the hard way.
@@98danielray there's a difference between taking advice from someone who has the knowledge and experience to provide sound advice and a pencil neck who thinks he's qualified to give advice because he's watched a Jeff Nippard video.
I was accused of trolling (kinda true, tbh) and being "light weight" because I pushed back on a comment in a Facebook group that said scapulas should be retracted on deadlifts.
It helps activate lats for some people. I know that letting the shoulder blades forward reduces the range of motion, but I cannot really lock in my lats like that
Why do you say that? Because I use that to fix general trainees posture. For the average joe, who has no intention of competing, I think that cue is great as a posture fixer.
@@AdventurousGainzbecause there is absolutely no fucking way that you scapula retraction will ever keep up with your hips hams and core when it comes to what you can lift. Your deadlift will be forever limited by this. you might be able to argue that scapula retracted deadlifts have a place for posture or training rhomboid function but these are a seperate exercise if anything. Your scapula should not be retracted on a deadlift given that this severely limits lifting capacity and doesn't improve the quality a the deadlift is supposed train. When lifting heavy objects in real life you would never do this
one of the best pieces of advice I received was from travis ortameyer who advised me to do touch and goes for reps so that I could find my groove and build capacity. this helped my form immensely because you can't keep going with that type of pull if your form isn't working for you. many times when I'm struggling with deads, I'll go back to doing touch and go pulls to retool the groove.
By about how much percentage do you cut the working load down by when you're just doing touch n go?? Sounds like something i might benefit from as well
Interesting. I don't find touch and go useful for that as it just pulls me out of position, but breathing at the top and keeping my brace for the eccentric and the next rep I find very helpful for finding my positioning
I totally agree. I got the same idea from Benni Magnusson years ago. Touch and go deadlifts require me to have perfect form on every part of the lift, and when I was doing them regularly my deadlift was climbing week after week. These were true ‘touch (gently tapping the ground) and go’ reps
Got a herniated disc from pulling raw sumo and blasting doublelegs. Couldn't walk or sit for longer than a few minutes. Fixed my core strength/stability doing (side)planks, single arm farmer walks and suitcase deadlifts which fixed my back and am back at it. Love 'em.
Amen. To this day, I always do something to take my lower back out of compression in between sets (even though it doesn't really bother me much anymore).
I'm 77 years old, and occasionally I'll do 3 sets of deadlifts...instead of record breaking, I just warm up with 135, 185 then on the third set, I do about 10 to 12 reps of 225. Sometimes, I'll do 250 for 5 or so. I like 12 reps at 225 because I can feel a really good upper back/traps pump later on. I weigh 164 lbs at 5'11", long legs, short torso, long arms. I did do 446 lb at 58 yrs of age weighing 212 lbs at 12 percent bodyfat (hydrostatic measuring). Nothing special, just enjoy the weight training lifestyle (my wife at 79 yrs gets comments from doctors and others on her muscularity). I am impressed by her genetics: the other day I felt her upper arms and shoulders and felt some serious friggin' muscle...some high school slim males would be jealous. She'll be 80 in October. 25 years ago she kicked my ass in a 25 to 30 yard sprint. I was only half way and she crossed the line. Just smoked my presumptuous, ego ass....I thought I'd outsprint her. I talked her into joining me at Gold's Gym in Renton, Wa. where I taught her body building, using a circuit training program. It got fantastic results, so much so, at 55 years of age she got recruiting comments to compete in bodybuilding contests. I wised up and 6 years later married her. One of the smartest things I have managed to do in life.
Absolutely agree with the first point, I had the same issue, I was so afraid of back rounding that i always trained in extension, imo its even worst for the back since you can’t properly engage the glutes in that position. Also, im doing my first deadlift program based on the principles of Superior Deadlift and Base Strength so I wanted to thank you for the knowledge you provide
You’re joking, but I trained at a gym for a while where there was a guy who did this. Literally down on his knees in front of the bar. Never saw him pull that top set successfully. Make sure you’ve done the work to get yourself ready before you go asking for help.
A year was too long before you made this content for me. 🙏 Literally had all of these in the last 12 months and watching your vids has made such a difference to all my lifts. Thanks bro.
So I participated on the Garage Gym Competition for the first time ever about a month ago. I've trained at home almost exclusively, and asked to have my lifts reviewed by a coach. I was told that my DL had too much of a rounded back much like you were talking about here in this video. I'm trying to figure out if it's a true issue or if that's my natural positioning because it doesn't feel like I'm straining my lower back even when I push for a 1RM.
This video was fantastic beginning to end but the highlight was when you said "I learned how to brace properly so my spine wasn't like a diving board at fat camp". My coffee came out my nose 😂😂 I'm all seriously though, I recently stopped being so rigid with packing the lats and preventing any upper rounding and my deadlifts started feeling way better and less painful. I still brace hard and feel super stable. This video reinforces the fact that it was probably a good call for me 👌
I'm fairly new ro lifting, only about 18 months. I have a large gut, and a long torso. I'm struggling with finding a comfortable stance for conventional deads, any tips?
I have a similar physique. I recommend focusing on RDLs and improving your hip hinge. As you progress over time, you'll find you can get your RDL closer and closer to the floor, then just add in the bent knee to kiss the floor with the weights
I had a fit friend who could never get over 315 because he refused to use straps and he only trained his grip indirectly. Sometimes you just gotta goosfraba
I'm fairly new ro lifting, only about 18 months. I have a large gut and I'm struggling with finding a comfortable stance for conventional deads, any tips?
keep trying things until you find something that feels better than everything else. dont ever let your arms bend before you pull. seen alot of newbies do this, its a good way to tear your bicep. in general you dont want your hands to touch your legs, but dont go too wide with your grip.
Does anyone have any actual usable advice/guidance to help someone get comfortable rounding a bit? I deadlift in the mid400s double overhand no straps. I am interested in deviating from my sort of dogmatic purist inefficient mentality, but every time I try to round it legitimately feels less safe and less healthy. Is there a progression to this? Is there a way to specifically work on this skill other than just trying to deadlift with some rounding? I don't hyperextend, but I definitely have 0 rounding. Thanks in advance!
Yes, focus on upper back round (ribs and chin down, lats packed down hard, shoulders hanging) and low back neutral. Look at Konstantinovs as the gold standard. Jefferson curls and cat/cow are great to conceptualize how to separate spine movement. To temper yourself to that position, progress rounded accessory movements like Jeffersons, round back good mornings or rounded stiff leg deads. Lots of tempo and control. And hit the shit out of your abs; heavy braced movements like planks, 1 arm deads/farmers, twists, etc.
A grip strength video would be good. The only way ive been able to strengthen my grip for deadlifts is by doing deadlifts or heavy barbell holds in a power rack. It would be nice to learn a few others ways that dont require loads a shit ton of plates on the barbell lol.
I love deadlifts for the same reason that some science-based dudes (not naming names) disparage it: fatigue. Nothing feels better to me than cranking out a PR set of deadlifts. The French call it the "little death". Guarantees I'm gonna sleep like a baby that night. 🙃
If you’re not already doing so, try to wait a good 7-10 days between a heavy (PR) session and your next DL day…..your cns and low back ( especially) will thank you long term 🤙🏼
@@grimtrigg3rit clearly is the misuse of a term and it mainly comes from the strength community, but general fatigue (or whatever it refers to) does not stop being a thing
Worst advice I ever got was to "break the bar". I spent months fixing my relaxed shoulders and non arched back when I could have just gotten stronger this whole time. Took me a while to get back into my preferred lifting position.
7:40 man. I'm a new lifter and feeling pressure to not use straps at a gym without straps. Started using straps 2 months ago and my progress has been much better now my sweaty hands aren't the limiting factor
I'd be VERY interested in a video about the valsalva maneuver being terrible advice. That's the only way I ever learned to brace, but overall I've still had numerous back injuries.
When you do your rep work you keep tension on the bar between reps, speaks to your impressive muscle endurance. This has been holding me back for my sets of 10.
I feel better watching your deadlifts. I've got the long torso, short arm curse and have similar positioning as your lifts in this video. I've been told and berated for "squatting" the deadlift and I'm like, my brother in Christ, would you prefer I bend over and do a stiffleg? Like, I don't have a lot of options unless I want to deadlift horizontally.
Light dead lifts, let me repeat this LIGHT deadlifts double overhand for high reps are one the best grip developers you can do period and you don’t need to buy any gadgets. I’ve told many lifters this time and time again. Do you think any of them listen, nope cause I’m a nobody. Well it’s your loss, zero chits given. You are fighting the “roll” torque of the bar when doing these and in fact nailing your grip hard as FRICK. When I competed in strongman I was a 180 # string bean beating all the big boys in farmers holds because of the high rep LIGHT double overhand. The hardest part for me was lifting the load off the ground, in which I crossed the fingers, dug deep, tore my back but got it and still won 1st on the hold!
Why not hang? Zero fatigue to go hard on deadlifts, spinal decompression to go hard on deadlifts, shoulder mobility to go hard on bench and OHP, literally just wins
@@scwotz Yes, dumbbell high rep anything is excellent for grip strength! I would go as light as 150 for lots and lots of reps, like 50+ and up to mid 200s for 30+. I would always switch things up. I also used a 1" standard bar at times to get more out of my grip, and it worked!
When I deadlifted with "good form" I move less weight and because my hips are tilted to one side I ended up pushing with one leg way more that the other and trained it and it is better but still bugs me to this day and it happened about 2 months ago but my deadlift is still doing good though.
Very informative. Hummm, can someone please help? I only got 4 topics: 1.) posture (1:07), 3.) straps (6:42), 4.) total body development (10:02), and 5.) low reps (12:37). Where is #2?
Check out low pressure fitness and postural restoration. My hole body got fucked up from all these bodybuilding and power lifting lifting techniques. Those 2 helped me really understand posture and movement
Ive been starting to hate deadlifting recently, since ive been filling out my panda shaped frame (25 inch torso yet 15 inch femurs) my deadlift has just hits wall after wall, my bench and squat continue to go up smoothly but my deadlift gets beaten over the head and put into a choma for 2 months every time i hit a pr
Ripping my calluses open doing my deadlift work last week was the only convincing I needed to buy some straps lmao that shit was fucking ridiculous, the chalk started making the inside of my fingers and hand burn.
On topic: I finally figured out my shitty deadlift strenght (or lack thereof) off the floor was a misunderstood cue. Been wrestling with this quite a while, changed my stance - nothing. By watching some big deadlifters it clicked: They EXTEND THEIR KNEES HARD. I heard the cues: "push the floor away", "leg press the floor" - and I always acted like it was a leg press (with the feet up on the plate, kinda) - but when switching to the "extend the knees" intent it was night and day - helped me tremendously - hope it helps someone else!
Deadlift is my favourite lift but as short arm guy i have problems. Any deadlift feels like deficit. If you go heavy with little bad form, this is the end.
I’m not against people using straps that’s their prerogative if it helps them advance all power to em. I just don’t need them and it changes everything too much for me-rare occasions definitely for heavy rows,snatch grip and power shrugs. However if you wanna tear less skin up people should practice gripping the bar in their fingers instead of high up in the palm. Also reduces your range of motion. That said my favorite grip work is fat grip db carries supersetted with fat bar dead hangs. Some hex db holds and plate pinching as well
On staps I think you shouldn't use them unless absolutely necessary. No reason to do extra grip strength training, just don't use straps. If you start training that way it won't be a problem as your grip strength will grow along with the other muscles.
I’m 6’2. I’ve got an above average arm span, but a bellow average torso height and ridiculously ridiculously long femurs. You’d hope then I’d maybe be blessed with thick bones, big hands and feet, big strong joints and connective tissue. Wrong again. Strength and athletics ain’t fair man.
Im only 5'10" but have short arms, long femurs and thin wrists/ankles. So I kind of know what you mean. Love DLs but they always feel super risky at high weights because it's such a long ROM and it feels near impossible to guarantee a straight bar path. I've probably tweaker my back as many times as Bromley in the last 17 years of doing them. Sumo tends to feel a little more comfortable and trap bar DLs seem to feel the best, though I know the haters gonna knock those. But at the end of the day we have to work with the leverages we've been given.
Just be careful with straps, i pulled univen 315 for 8 reps and 4 sets in ma third set i pulled univen cause strap placement and tore a little my teres mayor
the problem is when you start copying others people technique unstead of finding the right technique for you, i can see why you need to round your upperback having short legs long torso, im built the opposite way long legs short torso so i try to brace with a neutral pelvis and also im always trying to have my upper back extended especially on the squat if i round my upper back it lead to all kinds of technical problems so contrary to what powerlifters recomend for bracing with ribs down i tend to do better with a neutral pelvis, so the only thing that i do before my set up is i extend my upperback and exhale so my pelvis stay neutral and the i brace.
Nah nah I don't understand either has myself a strongman also that you must use without straps? I mean... exactly we have ''grip'' workout like we have shoulders workout or a leg workout. That means saying: The grip must never be a ''limited'' factor TO the lift, simple. So I agree with Alexander Bromley 100%.
Never understood the dedicated Deads guys that don’t work other muscle groups. I workout with a guy that can pull big weight off the floor but couldn’t do a pull up or bench his body weight if his life depended on it. Always says the same thing; deadlift works the whole body.
Definitely listened too much to the technique fascists starting out. A pr lift _will_ be ugly in some way, just that some versions of ugly are acceptable.
8:00 - IMO, people do too much deadlift volume and deadlifts should be trained for the neurological adaptation while squats and GPP should drive the development of underlying fitness to continue driving deadlift strength up. If you find that your hands are being torn up so consistently that you need straps specifically because of this reason then you're likely doing too much direct volume.
How you gonna only train for the neurological adaptation, that’s what he’s saying, it burns you out. If you want to only train the deadlift for neurological adaption, you’re gonna need to do lots of variations, in which case, you’re not deadlifting. Doing reps in the deadlift isn’t designed to develop fitness, it’s designed to build a rounded program and the variety to provide continued stimulation. As you desensitise to one rep range, you move to another. IMO.
@@danredmond5589 My point is that you only need to do enough specific work to get the neurological adaptations, which is far less than what is needed for overall fitness development. The baseline fitness required to get stronger should be built elsewhere after the minimum amount of specific work is achieved.
@@archmaesterofpullups I don’t understand what you mean by ‘neurological adaptation’ in the context of various rep work? Where in the set is the neurological adaptation obtained in a set of 8? Or 12? If your aim is to build neurological adaptation, you would primarily hit the 1-3 rep range, but you can’t continue to do that indefinitely. You can, but it has to be a Westside approach, continually changing the variation or you will burn out, regress, or injure.
I remember being advised early on "don't use straps, your grip won't grow": all that got me was a pair of tennis elbows after several months that hindered my progress for the rest of the year.
The trap bar hits your quads way harder though. It isn't going to target the hamstrings in the same way. I don't feel my hamstrings at all on a trap bar deadlift.
@@azeroth-b6i the hex bar doesn't hit the posterior chain as much as the straight bar, but that's actually a good thing because it's less likely to cause low-back injuries.
Been looking into doing trap bar reach RDLs and actually hinging with them - rather than the standard high handle technique where you do squat the bar.
body adapts bro. Don't 99% of lifters just brace by doing the valsava and trying to break the belt? Most guys don't want to read a whole book and spend hours learning to brace. Just take a deep breath and make a ton of pressure and it pretty much works for a lot of people. I think ALL westside guys did that. Is it really terrible advice or is it just not optimal.
Why would I want to emulate 99% of lifters? There's generic ass recommendations that are probably fine for the crowd (definitionally non competitive) then there's specific advice that's meant to offer a benefit to specialists or prevent a common issue. Westside did do that silliness, and a generation of regular lifters tried applying it to regular lifting. Since then, we've been treated to Dave Tates "watch me unfuck my horrible hip/back dysfunction" series and we currently have Panora on IG talking about how those strategies don't apply.
i'm not a westside fanboy, just seems like people really overcomplicate bracing. Could be expained in about 20 seconds. i think you did a good video on it about 5 years ago.
Hello friends. I’m a nobody with a piece of paper with my name on it so here I go. The clinical perspective is to not do the deadlift unless you have professional guidance but who’s a professional these days anyways. There’s many non specifics reasons as to why this is. The non clinical reasons to do the deadlift are to increase the posterior kinetic chain’s strength. What does that mean? It’s a good exercise for the back of your body. Cause and effect of it though is that it’s not worth the risk and reward. I would say it’s worth it to split the exercise up into its subsequent pieces - hamstring lower back calves and lats. There is a deeper conversation to have here but yea.
More than a decade of countless videos, advice and constant tweaks, I'm starting to think the deadlift advice that is ruining me is that I should be deadlifting. Might have to take up Roman-Greco wrestling to train my back at this rate.
I feel that pain. If they're hurting more than helping, ditch em for a while. But I would not advise ditching posterior training altogether. Just give yourself permission to switch modes.... spend a few months becoming a master with tempo RDLs and I bet my mortgage you'll be stronger and feel better.
