3 Anti-Science Exercises Guaranteed to Blow Up Your Deadlift (#3 Will Shock You!)

[@dblifts8887]

I recently got a 570lbs conventional deadlift after not deadlifting for around 2 years! My main lifts were; super upright squat variations (front squat and reverse SSB), snatch grip RDL/SLDL (off a deficit especially) and high bar back extensions. These lifts absolutely exploded my pulling strength without directly pulling conventional. Of course, various upper back and leg work helps as well, but those are the main lifts that I really specialized in to get my conventional up.

[@alexwilliams5587]

My deadlift went from 465 to a 485 clean pull, which was probably 405 at the start. After 2 years of olympic lifting front squat + 100ish lbs

[@sq-zb2ps]

Bro what is going on with the hair

[@dblifts8887]

@@sq-zb2ps going for the wannabe Emo hairdo. 😎

[@sq-zb2ps]

@@dblifts8887 idk how I replied to you and not the video itself 😂😂

[@dblifts8887]

@@alexwilliams5587 oly lifts are incredible for developing overall strength! Been meaning to get back into them, but I just really suck at the tech. 😅

[@Emertx7]

Thanks for adding my footage to the video Coach. 600lbs for me coming soon man with all of these exercises you have advocated for here they are what make it all work.

[@EnkiriElite]

You've been cruising man. 600 is incoming 🤙

[@monke-z3w]

Moggs me I love your minimalist home gym. the rug really ties the room together

[@Emertx7]

@@monke-z3w thanks it’s been something I’ve built up over the last 4 years I do have a decent amount of plate loaded leg machines that you can’t see in the clip but we do a lot of work that Alec speaks about in this video that really centers around the barbell and dumbbell. The rug was from my grandmother and is something that just fit well down there so I wasn’t lifting on bare concrete.

[@EnkiriElite]

​​@@monke-z3wyou two have somewhat different goals. We could get you pulling 500 (225kg) if you really wanted it ;) this is all assuming that this is who I think it is lmao

[@stayontrack]

When you say repping 70-80% of max deadlift, how many reps and sets per workout would you recommend?

[@illustriousindividual1077]

Front squats blow up both my deadlift and squats. I suspect even OHP. My last front sq cycle I felt much stronger racking the bar for pressing. That upper back stimulus is truly unique.

[@EnkiriElite]

it is for sure. I've been talking about it as loudly as I can for years, but everyone is still sleeping on how beneficial it is!

[@roebuckmckinney]

I would throw in Snatch Grip Deads from the floor. They give you the submaximal load aspect, they train upper back strength better than a conventional deadlift and they train the quads in an even more deadlift specific position than front squats. The day will come when I quit training the big 3, and I’m swapping out conventional deads for snatch grip when that day comes.

[@EnkiriElite]

re: your last statement: that's a good idea dude! snatch grip deads give more bang for the buck and they keep you far more mobile than regular deads as well. that's a good "health, longevity, and overall fitness" swap out for the ling run. also, try them stiff leg! doesn't give you the quad work anymore but is absolutely insane stimulus for the posterior chain!

[@roebuckmckinney]

@@EnkiriElite I've done them as an RDL before, but never tried them stiff-legged from the floor. Sounds intense.

[@outlimboed]

I've started doing them in my new program and they really hit different. Will find out in 11 weeks how much of a difference they make.

[@wackojacko9382]

Some of the best content on youtube!

[@EnkiriElite]

Thank you!

[@TheShanehansel]

I just started training deadlift to see if I can get a 500 pound lift, I was a little unsure of my method, but now I feel more confident that I have been approaching it in a less the optimal way. I figured I would do RDL one week, and conventional deadlift the next and alternate. The RDL's are in the rep range of 8-10 typically at RPE 9-ish, but deadlift days I start the session off with 405 for 5 reps (after warm-up), then back down to 365 for 2 sets for 7-8 reps each.. my apprehension was whether I needed to include the 405, and after this video I think I will just do 3 sets of 365 on deadlift days, and lift heavier maybe once a month at most. I know I said just started training deadlift, but I mean in the conventional method, I've been doing RDL for a while now, and have gotten pretty strong in them by my standards, being able to 10+ reps with 315.

[@lSmokAce]

Sam Shetar said the same thing, if his only goal was to have the highest possible deadlift his only squat of choice would be the front squat and as someone who has been doing mostly just front squats as the main free squat for about a year now, i have to agree.

[@EnkiriElite]

smart man!

[@STEALTHIO911]

Would the zercher squat not be even more fitting?

[@lSmokAce]

@@STEALTHIO911 zerchers are not even close on the upperback demands

[@STEALTHIO911]

@@lSmokAce What if your squat starts from a zercher deadlift ?

[@Derwynn]

Achieved a 500lbs deadlift in 3-4 years. Was extremely hard, SLDL’s with minibands helped, deficit RDLs. Hip thrusts helped. And everything you mentioned tremendously helped, good mornings were a game changer, 90 degree back extensions and ssb elevated squats helped a ton. I think it’s important to mention to make your abs and lower back as strong as possible, some notable ab exercises would be weighted planks, decline weighted sit-ups and oblique twists / wood choppers for the obliques

[@cjparkeffaking4551]

Long story short, I wrote a program for a lady who was diagnosed with osteoperosis. She was cleared and was firmly recommended to start training. I put this thing together and fell completely in love with the whole concept. I made a version for myself that also incorporated your hybrid athlete concepts! After that, I stumbled across Bromley and his 70s power program. It is so similar in ideology to that program it is scary! I have been hitting prs across the board, but I almost never go above 80 - 85% In a nutshell: team submaximal work checking in.

[@yeussean]

What I needed, thank you.

[@EnkiriElite]

good luck brotha

[@ShinSuperSaiyajin]

Front Squat gang here!!! Quad drive Upper back extension (something I don’t do during deadlifts but it doesn’t hurt to have a strong upper back integrity) Core strength What’s not to love?

[@111kino]

I can sort of attest to those suggestions cuz after building a good base and ingraining deadlift and hinging technique into my soul through stupidity, the best way I improved my deadlift past high 500s was actually to not deadlift and just get bigger and stronger errectors, upper back, hamstring, and ab muscles. Things like nordic curls, actually taking leg curls seriously again, weighted pull ups, weighted ab and oblique exercises, zercher deadlifts(which work like a very sadistic good morning), and zercher squats(more similar to front squats than back squats imo). Deadlifting just became too boring and taxing to the point where I didn't even care to do other variations of it and my max still skyrocketed after years of stalling out. There's very much something to be said about just getting broadly bigger and stronger rather than beating the specificity stick till you break em all or break yourself.

[@GDoggy-em2xc]

No doubt Brother

[@111kino]

@@GDoggy-em2xc thanks dude

[@EnkiriElite]

this is the way when it comes to the long term imo. start out more specific to lay the deadlift foundation, and then if you want to build a massive DL after that point the best thing to do is just get generally, insanely strong in a variety of ways. you can always become more specific later when you want to peak it or truly realize those gains. but those other building movements are just more productive and less fatiguing for a seasoned lifter to train over the long term.

[@111kino]

@@EnkiriElite it makes Pete Rubish stand out even more cuz his love for deadlifts is something I can't fathom personally. Even after he's built a massive deadlift, hopped off gear, and refocused on his health and general fitness he still prioritizes deadlifting pretty moderate weights. I guess it's like pull ups for me or front squats for you, we all have our comfort exercise. He just picked the most masochistic one.

[@nh1776]

In my limited experience I’ve found that doing a simple progression on deadlifts followed by a squat pattern, good mornings or BB rows, and hamstring isolation is pretty much all I need

[@ispgravy4233]

All you really need

[@osigma-5713]

I also think there's some kind of duality here to front squats blowing up the deadlift: Good mornings skyrocket the squat. Even (or rather, especially!) upright, olympic style ones

[@anabolicamaranth7140]

Front squats off pins are a mean variation. No doubt it requires a lot of muscle recruitment to get it moving from a dead stop.

[@EnkiriElite]

agreed! and very challenging to hold position coming off that dead stop as well.

[@mrgame97]

Stellar content, great athlete, dorky af. My man you look like the lead singer of some early 2000s Californian prog Rock band.

[@paulgermano7837]

You sounded like a mix of Dr. Mike and Mark Rippetoe when you introduced excercise 3!

[@cjparkeffaking4551]

I use box jumps on front squat days and broad jumps on deadlift days. And light lire flips on both days. Maybe didn't add weight to the bar but it helps the workout a lot

[@hjs-cg4be]

i got 515x2 at 192 and my favorite 2 lifts for it are front squat and weighted chinup. im surprised you didnt mention weighted chinup since you love those they really do have big carryover to deadlift they almost all the same muscles.

[@leinekenugelvondoofenfocke1002]

I actually front squat with a little wider stance now, and I don't try to do it narrow anymore. Every time I have tried to do that to hit the quads better a whole lot of nothing happens, and my knees heat up. I'm done trying to make that work, because every time I've tried I had to widen my stance at the end of the block to be able to get the work in. If it always ends there it should start there. I'm hoping to PR on the next block, and I know the next ten pounds on my fronts is going to be at least 5 on the deadlift.

[@JohnDoe-fs1fc]

Also, front squats are just freaking awesome and that's all the justification they need.

[@EnkiriElite]

💯 agreed man!!

[@18_wheeler]

Got to say, good morning do boost my DL number. Get me from 100x5 to 120x6 in six months training.

[@ayoubtalib4782]

There's nothing controversial about front squat as an accessory to build your deadlift. Those who fail to see the utility of it are just hating on this powerful movement. However, the sad truth is it's not a movement that is for everyone. Some people are just not built for that movement.

[@satabdeesahoo]

lemme guess 1. barbell row 2. back extension(lockout) 3. rdls 4. some form of reverse lunge

[@EnkiriElite]

not quite ;)

[@nihalbhamrah4726]

I can only do +2x my bw 200kg at 90kg 😢 hope i can do more like 300kg soon

[@THE_ODOUR7]

Team front squat. Pin front squats are one of my favorite most brutal squat variations.

[@EnkiriElite]

pin front squats are probably the hardest squat variation you can do. Anderson style is death.

[@tim.osterhus]

Would zercher squats have a carryover similar to front squats? Would they theoretically be exercise #4?

[@_Roik]

Classy music choice 😎

[@BR0078]

Is that the nordic back extension machine v2? if so, how do you like it?

[@EnkiriElite]

It is. I like it a lot. Very stable when loaded up heavy for big Hyperextensions. Allows you to play around with the settings to a really good degree so you can find the optimal setup for yourself. Also makes nordics feel smooth and strong. I've got a discount code in the description for 10% if you're interested!

[@BR0078]

@@EnkiriElite Thanks for response. I was curious about stability and how it worked for doing back extensions using a barbell in your hands and seems like both are quite good. And it doesn't seem to heavy either like 100 pounds. Thanks again for your input and discount code too. Good channel too btw.

[@mihailopopovic4759]

Front squats have quickly become one of my fav exercises

[@EnkiriElite]

love to hear that!!!

[@BurlyBaboon]

Hurt my elbow and now it hurts to be in front rack position. Any tips to get back to front squatting?

[@Alexey-gp7vc]

do zombie squats💪

[@Drmikelbell]

Front squats blow your strength up in general. I deadlifted 500lb conventional @165 without ever doing deadlifts (once per year). All I did was Olympic weightlifting training including a ton of front squats

[@VACatholic]

I got a bad case of sicatica from doing deadlifts that I still can't kick. Any advice for that? Even doing planks I feel a pinching of the nerve.

[@connordoyle675]

The is is a great video I love deadlifts and front squats. Please can you do the same layout of a video on how to build front squat. ❤

[@EnkiriElite]

I can actually! glad you enjoyed.

[@robbiel8677]

What do you think of the yates deadlift?

[@EnkiriElite]

I have never done it so I can't really say.

[@DeepakKumar-e2s5q]

Thank you

[@EnkiriElite]

hope it helps ya dude!

[@cjparkeffaking4551]

Im also A simple man. I hit like then watch the Enkiri video

[@Tropicalcyclonekg]

Am I the only one who feels like low bar back squats are more taxing than sumo deadlifts ? Genuinely curious

[@EnkiriElite]

In some ways for sure. True story here: where I was doing squat to maximum every day a decade or so ago, conventional deadlift dropped from 550 down to like 450 because my lower back so chronically fatigued. But even in the face of all that fatigue I could still sumo deadlift 550 lol. Moral of the story: sumo deadlifts do not hit the lower back very hard, and as such, can definitely be less "fatiguing" than low bar back squats in many respects.

[@Tropicalcyclonekg]

@@EnkiriElite felt that! Thank you for the reply! I’m able to sumo deadlift honestly more often than I can squat!! Awesome video by the way!

[@Governemntistheproblem]

Eric trained his hair... now they grew

[@mossoconnor4417]

I have had the opposite effects than your hypothetical deadlifter, done 405 for multiple sets of 10, easily do 5-8 reps with 440, struggle to pull over 500 The most frustrating lift for me I can’t seem to turn my rep work into a single I have pulled 500 quite a few times but

[@EnkiriElite]

My scenario is not hypothetical at all! It is very much a real situation that I have overseen on many occasions. I would have to wonder about how your first rep looks and how your rep work is being done that you are able to pull 440 for 8 and barely pull 500 for 1. I'm not saying it's impossible, but those strength levels are asymmetrical.

[@hgtpmrinbetween3484]

Bro got that 70s haircut 😂

[@Amivgr1]

The 70-80 % is the time tested Prilepins chart

[@ParamjeetKaur-qj1lu]

Very nice serial l like it

[@anon1231]

What does submaximal weights mean?

[@_Roik]

Below maximum

[@ummalucoqualquer5771]

Haircut program when?

[@EnkiriElite]

Never 😤😤😤 (forreal though probably do need to cut it soon lol)

[@noahdaub-evans9126]

I actually really like the longer hair! :)

[@EnkiriElite]

🤙​thanks mayne @@noahdaub-evans9126

[@reflection3676]

will RDL help in building big conventional deadlift?

[@rafas2749]

Yep, when I hit 150 kg for 5-7 reps on Romanian Deadlift, I managed to pull 210 kg in the conventional deadlift, even though I had never trained it before.

[@EnkiriElite]

RDL's are one of the exercises talked about in this video.

[@EnkiriElite]

@rafas2749 this is a reasonable conventional pull based off that RDL performance.

[@shaqitup]

Came for the deadlifts stayed for the bieber flow

[@aavila1206]

I would’ve thought sumo-deadlifts were gonna be your last “controversial” exercise recommendation haha

[@EnkiriElite]

I could have made that argument as well!

[@jonathanwynne6925]

anti-science? let's go

[@GraysonAugustine]

Stuck at a 635 deadlift

[@EnkiriElite]

635 is hyoooge

[@GraysonAugustine]

@@EnkiriElite it's only a 2.3x bw pull

[@outlimboed]

@@GraysonAugustine Don't let all the skinny dudes convince you bodyweight multiples really mean anything. If it really worked that way, all the U105kg and U90kg dudes could just dirty bulk 30kg and break all the WRs. Absolute strength is ultimately where it's at, and you're stronger than the vast majority of people in the world.

[@GraysonAugustine]

@@outlimboed i appreciate brother

[@neversate]

No barbell rows?

[@sw-gz9ps]

is this an older video thats been remastered? hairdo feels nostalgic lol

[@EnkiriElite]

Lmao

[@penumbramine]

hello mista enkiri

[@EnkiriElite]

Hola! Como estas?

[@penumbramine]

​@@EnkiriElite do you think theres any utility in touch and go deadlifts (like a light tap)? basically an RDL but with more knee bend and of course heavier weight than a deadlift

[@EnkiriElite]

Jesse Norris sure seemed to think so and it was hard to argue with his results! I think there is definitely value there potentially as a form of overload, and even as hypertrophy work due to forcing you to control the negative. Caveats: -gotta stay honest and make sure you are actually controlling it and not bouncing it. -be cautious of fatigue. If you get good at it you will essentially be doing more reps with a higher % 1rm than you would otherwise be able to do. This can burn you out. So I would implement the stimulus judiciously once proficiency has been attained. ​@@penumbramine

[@penumbramine]

@@EnkiriElite thanks for the insight. ive typically used them on "lighter" variations like deficit deads or snatch grip but never for very long and more just for fun

[@AcceleratingUniverse]

the front squat makes your deadlift explode

[@EnkiriElite]

yessir, people sleep on that shit because front squats are hard. And Dr. Mike's lame take didn't help.

[@Derwynn]

Cool hairstyle

[@sodisheveledcrew]

Dr. Mike is quite obnoxious when he’s wrong.

[@EnkiriElite]

yeah, that one rubbed me the wrong way. we need more people doing front squats...not less.

[@MontajUddin-w1t]

0

[@TwoForFlinchin1]

What about this is anti-science? 2/3 were just deadlift variations

[@EnkiriElite]

Title is a joke.

[@horseman3222]

algorithm

[@EnkiriElite]

thanks mayne

[@GDoggy-em2xc]

Awesome dude 😎

[@dynaspinner64]

I think the sponsor is kinda bad since I have heard any scales trying to measure bodyfat will be off by a lot.

[@EnkiriElite]

I was taught that bioelectrical impedance is potentially highly variable, but that was 17 years ago. The scale seems to be within 1% of itself most of the time so far in my experience. I obviously can't vouch for their claim of +/- 3% as compared to dexa. That would have to be independently verified.

[@dynaspinner64]

@@EnkiriElite Oh alright gotcha.

[@jon-kd5st]

I would never listen to Justin Bieber music why would I take his advice on lifting!!!

[@MontajUddin-w1t]

/plo

[@sumdudenorris106]

How is this anti-science? This is just a clickbait title to say the same things as always

[@EnkiriElite]

It's a joke..

[@holyhero6380]

Dr Mike is a Joke

[@kapoioBCS]

I have the worst front squat ever (120kg 1rm) and I can deadlift at 300kg 😂

[@EnkiriElite]

that's an impressive discrepancy lol I bet if you work on that weakness a little bit you could deadlift even more!

[@kapoioBCS]

@@EnkiriEliteI am weak at squats probably, back squat only around 240kg atm. Funnily enough my weak point at deadlifts is the lockout but I think it is more of a positioning thing

[@barryallen767]

algorithm

[@GDoggy-em2xc]

You da man