This Important Tip Changed My Deadlift 

I'm rebuilding my strength on the deadlift and as we approach all time PR territory (600lb+), some flaws start to emerge in technique. Here's a breakdown of an incredibly common deadlift mistake people make; failing to engage the quads at the start of the pull. A smoother start will lead to an easier lockout.

Great advice! A good deadlift accessory lift I use is deficit floor-to-knee pulls, without full lockout. Same idea as rack pulls, but for that "leg press" portion of the lift. Just getting the reps in off the floor to feel the press. I'm 195lb, 6'1 with long femur. I'm not built for the deadlift and this technique got me to lock out 500 pretty well. Nothing spectacular, but pretty good.

I'm 100% on board with watching every video you post.

Implemented this exact same idea about a month ago. Fixed some ongoing hip pain I had been having for a year or so as well as hitting some new PRs.

I never think of a pull. My biggest queues are to brace my core hard, push through the floor, and push my hips forward.

Useful video, too many people turn the deadlift into a stiff leg deadlift especially when it gets heavy. Its sort of like a clean pull in that regard of pushing but also it is still very different

You changed my Deadlift bro 💯

Good pull, I think sometimes that happens not only cause the quads are weak but as is the lower back

Yeah I will use my lats and my hamstrings to pull myself into the bar, but the rest of the movement to me is a press, a leg press mixed with a hip thrust

Your slack pull was different on 545. 565 you slack pulled and kind of un-slack pulled and then went. A lot of elite pullers slack pull, then shoot their hips up, then bring the shins back to the bar and then GO. I’ve been working on this but I flubbed it up some on my 3rd attempt at the Ohio River Rumble 2 days ago. I still made the lift and it was a lifetime PR. I just turned 53. Only 185 kgs though, far short of 800 lbs.

When I learned that I could allow my knees to be forward a little bit on the setup it was a game changer for deadlifting with low back pain. Anyone who finds they have a nearly horizontal torso should try it imo.

I tell myself something similar: you're not pulling the bar up, you're pushing the floor down until you can drive your hips through and lock-out the lift.

a great que I've been using recently that has helped me a ton (I think I got it from Ed Coan), is to keep the sternum up... as you push into the bar, assuming your starting position is correct, keep pushing without letting your sternum drop until the bar leaves the ground... patience is a big factor with this que but it really helped clean my form up

If your hip rises early EVEN though your knee angle is set up correctly , it could be just that you are lacking quad strength, so that your body always "passes the hard work over" to your hip.

First time watching Omarisuf since 2015-2016 😲

That slight forward shin is key it helps activate the quads more for the start of the pull so long as the knees don’t come pass your arms or just very slightly. Watching most of the best conventional dl’ers you’ll see this and it’s just the start then the shins are vertical for most of the pull

Thank you Omar, I’ve always tried to tell people leg drive is possibly the most important part of the deadlift. Many will say if Your hips rise at the start of the pull to start with ur hips higher, which is wrong, you’re just not using leg drive. Ask Eddie hall what his favorite accessory is for deadlift and he’ll say leg press just sayin

Another great idea is performing barbell hack squat as an assistance exercise. This can helps to delay premature knee extension.

I'm going to deadlift with my 1990 Hammer pants next time.

I 've been toying with almost a pushing backwards cue. To the point where your mind almost cues equilibrium of falling backwards at the first quarter. But really that kinda down foreward eye and neck and head focus has been the best for me, even packing my neck towards the top of heavy stuff, vs the craning up at the sky. The upward head thing your almost pumping blood to your head for no reason and then getting this weird cns thing going on in your neck for no reason. Even if you can't or don't like the pack to chest, try driving the back of you head or traps and neck back.

What helps me to "push through the floor": set-up as usual, rock back (push your butt backwards) while holding the bar, at the point where you feel like you're about to fall backwards, that's the sweetspot for me for max quad use

How the fuck do you do the same thing for over a decade and STILL find ways to improve it. You are a god damned boss Omar. Love from mexico

My personal favortie ques are... Brace up, pull the slack then LEG PRESS that thing

My hips raised first also, I started thinking about my torso moving up first. Realistically it kept everything moving in unison.

Well that's 20 more pounds than what Alan Thrall got before running a quick mile

Dude, Tommy the first green ranger's actor just died... Omar, we need a tribute video

bridgeford just cued this on ista. Changed my deadlift!

Get that nice co-contractraion as garage strength would call it. Important for oly lifting. Slight external rotation in the hips to help root the feet evenly.

If i could recommend it as well, try using either a flat footed shoe or no shoe at all. Also try gripping the ground with your toes. No shoes (obviously I'm keeping my socks on because nobody wants to see that...) help me feel where my weight is being distributed and gripping the ground with my toes helps a bit in keeping my feet firmly planted without them raising off of the ground when I pull and really helps cement the mind muscle connection.

I've started more volume on my quads to try to help my squat and my DL has unexpectedly started to blow up

More Omar!

you know, without you saying "omar isuf here" in the beginning i would have never guessed who was in the video tbh

Welcome back

It really helps if a bunch of people yell "UP UP UP!" on me, otherwise i allways forget and pull down

I think about all legs until the bar gets to the knees. Continue to straighten the legs but also straighten the back or finish the hip hinge from the knees up. Works for me.

Im at a point where it's demotivating to eat really clean in my ~3 years of starting up a steady beginner-intermediate lifting career. Not quite sure if i just need to take more time to take care of myself & wait for my body to get accustomed to be OK with eating both really clean and a lot of it... or just listen to my body rn and eat whatever & get strength (& adapt w job demands & life, using this whatever eating)

The advice of “build tension through your legs and feet during setup, just like you do with your back” helped me with this

hey Omar I have a problem with knee cave, especially with heavy weights on deadlifts. Would appreciate it a lot if you do a video on that too!

Weightlifting made me see deadlift differently. Actually I for a while forgot how to deadlift properly. I would start with the emphasized quad push and have hips dropped lower than in usual deadlift.

Those pants changed my deadlift.

When i learned to use the quads in the DL, i instantly pulled a 30kg PR😂

yea pushing through the ground for me really helps engage the glutes and hamstrings much better instead of turning into a extreme good morning exercise.

Another great thing for anthropometry. Step to the bar, squeeze your glutes as hard as possible, it may induce a change in foot angle. This could be good or bad for strength depending on feet type or hips.

Whats that song playing when u played the 565 attempt i love it

You was doing 545. 10 years ago. Did you have a injury or something

Not treating the bottom part of a deadlift as a push caused me to develop terrible tendinitis in my knees.

Now remember everybody.... DON'T MOVE THE BARBELL 👍🏾

RIP Green Ranger ❤

Maybe that’s my problem. When I do sumo I sometimes fall backwards. It’s a very unnerving feeling. I only push off with my heels instead of the entire foot. I’m gonna try pushing off with my entire foot. Hope it helps because I’m about ready to completely give up on barbell deads. I already gave up on conventional deads because I simply can not keep my lower back from rounding way too much. Been doing trap bar deads only lately.

Any chance.you know why my back seems to twinge during the pull movement?

Audio not working after first 30 sec

Last time bro posted my deadlift was 495, now it’s 225

Thank you for sharing! :-)

thx Kylo for the tips ! 😉

Alright mate, all good and worth trying but...BUT- what's the brand of those pants! Please ☺️ looks great 👍

Only Time I used this que was the time I PRed on Conventional and even that felt light.

Where the hell are you getting those jazzy pants from big man ?! 👁

Just pulled 445lbs at 165lbs bw today. Watching this video helped a lot so thank you. If anybody wants to watch and give me tips on what I can do better the video is on my channel, thanks for the feedback.

Ant Hawthorn said this years ago and people wanted to argue one of the best lbs 4 lbs deadlifter. Just proves people will find something to not like.

Does a Deadlift tutorial, proceeds to wear baggy pants that won't allow to see further details on leg mechanics.

i took kratom before a workout 2 weeks ago and did deadlifts and hurt my back real bad. trying to heal from it now just wanted to say kratom is a good energy but the pain relief is bad cuz then u can move through movements that ur not ready for and cause ouchy

Bruh it took you this long to figure out the push through the floor cue???

This only matters if you’re a powerlifter or Olympic weightlifter and you care about your numbers. If you want to grow your hamstrings and glutes then continue to treat it as a pulling movement and squeeze the glutes before you lift , elevate the toes for more stretch in hamstrings

I think I have the opposite problem. When maxing on my deadlift, I bearly can engage or feel my hamstring and glutes. Instead I feel my quads and lower back. I try to remodel my deadlift by doing stiffed deadlifts and rdls in which I do feel my hamstrings, but normal deadlifts are still are a problem. Anyone an idea what I might be doing wrong?

Those pants really compliment your calves.

I heard somewhere to "leg press" the bar up, it always stuck with me

👍

this hips rise cuz ur quads weak and your body gets in it's strongest postion

always improve. Major key.

What is your raw dl pb now ?

I feel my quads alot on deadlifts

Mans been in the community for over a decade and just now discovered proper deadlifting technique.

all you need is HIP DRAHVE

i want those pants

What's the song at 0:18?

Based

Zubaz!

ay in scarbs?

Nope

Explains how Omar cultivated such a fine peach

Yup. Approached it the same way, but I think Ed Coan tipped me off earlier, don't remember which vid. Push through the ground. BTW fries your ass if you have weak glutes (no homo)

second

Your hips are rising at the start of your pull because you're setting up with your hips too low for your anatomy. Set up with your hips at the height they rise to on bad pulls and you won't have these two stage deadlifts because your body won't have to correct your poor set up during the lift. Buuuuurrrp and faaarrrrt AAAAHHHHHHHH!!!

First

natural hypertrophy is mad ur stronger than him

COOL OMAR

I wanna see u versus my dad in a lift off 4 lifts ohp bench press squats deadlifts lol it'll be fun 😉 @bestofbothworlds