All About Deadlift Leverages

[@BaldOmniMan]

Timestamps: 3:48 - Calories are the best deadlift accessory 5:48 - 7:25 Divebomb Pulls don't always work 7:25 - 8:08 - Vertical Shins is a good cue for lifters with long torsos, short arms 8:08 - 10:34 Short Torso, long legs = more leg drive 10:34 - 13:25 long torso, short arms = good squat, tougher deadlifts 13:25 - 15:12 Leverages are RULES, not Death Sentences 15:12 - 16:56 Example 1 Extra Long Arms, longer torso Deadlift 16:56 Long Arms, Forward knees, short Torso deadlift 17:36 Short Dude with long arms, and a short torso 17:36 -23:23 Less Obviously Advantaged Deadlifters 23:23 - Long Arms, Short Legs = Squatty Deadlift 25:55 - Long Torso, Short Legs = You need to develop upper back and midsection (abs, low back) and legs 28:20 - Short Arms, Long Torso, Short Legs

[@josephmadre5590]

Gracias coath

[@Glutespecialist]

Golden timbit

[@everythingcanwork5215]

Wait no long torso long arm bro:v

[@Limbaugh_]

The goat was here

[@posterchild8486]

That is the best breakdown on deadlifting among differently-structured athletes I've seen yet. As a human spider, I find the "build your upper back" advice very helpful. In hindsight, the stronger I make that, the easier my deadlifts get.

[@awmlawoffice]

Ed Coan is an extreme outlier. He is somehow built for all 3 lifts. Of course, his deadlifts and squats are unreal, but his bench is underrated. He was so thick and had those freaky leverages.

[@HkFinn83]

Isn’t the average person pretty well proportioned for all three lifts? Just being average is best. Coan is more built for deadlifting but as you say compensated in the bench by being so barrel chested

[@BigUriel]

@@HkFinn83 Not necessarily. For example long femurs are bad for both deadlifts and squats. You probably won't find any elite powerlifters with a high femur to height ratio.

[@ZenithAngel]

How about someone with long legs , short torso and short arms . Has to be the most disadvantageous leverages for a conventional puller

[@AlexanderBromley]

Yeah, that's a LOT of hip flexion to get to the bar. Can't squat into it too much because the shins will push the bar forward, so you have to accept your pull will essentially be a deficit stiff-leg. All is not lost, you just have to commit to getting the world's strongest hammies lol

[@tatache5971]

@@AlexanderBromley You look like you are in that case, when I look at your deadlift at 30:21 your torso seems pretty short compared to your legs, but your arms look very short too. You can compare with Klokov for example, is torso is almost as long as his entire leg

[@ZenithAngel]

@@AlexanderBromley Would you rather have a better starting position and have the bar further away from you or would you rather have the bar closer to you and a worse starting position ? In this case

[@grobarq7768]

This is where im at bro and i do sumo

[@grobarq7768]

@@ZenithAngel With the bar further away you are in a big disadvantage , so your torso has to be more horizontal or just switch to sumo like me best decision i've made about training , no more back pain and instantly stronger deadlift .

[@jamesbedwell8793]

I really love the editing for this video, things felt smooth and clear. I can tell you put a bit more effort into that than previously and it’s paid off

[@AlexanderBromley]

Thanks! Had to accept videos will take twice as long to make, but I think the trade off is worth it.

[@david7101]

@@AlexanderBromleymy back is like a table top and my shins vertical, my back feels like It’s straining a lot

[@KeroroTaichou]

As always, thank you Mr Bromley for your contributions to the the strength and fitness community here.

[@freakied0550]

Short limbs long torso checking in. Starting position is definitely the hardest part, squishing my balls at lockout the most painful.

[@sethsorensen6431]

I feel you brother. Doing Shoulder shrugs feels like CBT

[@trash3570]

@@sethsorensen6431 lmfao im glad other people experience this too

[@nantan9453]

I switched to sumo because of this....don't hate me lol. I actually pull the same sumo and conventional.

[@demdimi9316]

Same, I am 6'2 and people tell me DL should be an easy lift for me... ignoring the proportions of my limbs and torso. DL is like a semi squat for me.

[@JFernandoRRocher]

​@@nantan9453 i am short limb long torso too and I relate with this

[@RideWithJosh696]

This is probably the best breakdown of a dl I've seen. Great job

[@AlexanderBromley]

Thanks!

[@alexmc7798]

It’s worth remembering that Cailer’s pull took off (as in, stupidly) once he engaged Tom Martin for his programming.

[@arthurpatel8933]

He also move up a weigh class during that period. He had already pulled 400kgs at 90kg prior.

[@hearttokitchen]

I love how you talk about how torso and leg length come into play in a lot of your videos! It's so helpful! I have a long torso and shorter legs too so this has helped me a ton! Thank you so much!

[@TraiythLeffler]

I haven't watched you in a while Alex but dude I forgot how detailed and professional you are. Awesome video!

[@holdinmcgroin8639]

RIP KK, truly a deadlifting beast

[@nidghogtzanoy5037]

As a lifter with long limbs, i'd love to see another episode like this on squat leverages! Really informative

[@Major.Tom.1973]

I revisit this video every couple of months & as I gain experience I notice subtle nuances that I missed on previous viewings.

[@Nachtgeist.]

liked and subscribed for consistently being clear and informative. Another thing i greatly appreciate from this channel is the lack of antics. I'm not a child and i don't need jokes interspersed throughout an informative video to keep me interested. I appreciate that you are just giving the info and not wasting time with gimmicks, costumes, intros and things. That is truly rare. It's not dull or boring it's just a straight shot for what I came to see.

[@gabeherschman8814]

My lower back is feeling better just watching this video... Thank you so much for the awesome content.

[@MrJ-we7hz]

Outstanding!!! I'm working on get my DL up. Great video, I'm not mechanically advantaged for a DL, so I really appreciate the help.

[@davetaitt1528]

I'm so glad you talked about the roundness of the upper back. I've disagreed with advice given on this subject since the early nineties. No one, proficient in manual labor as a living etc., lifts with an erect spine, unless it's a quarter squat pattern. No one. We do however brace the shit out of the "core."

[@Joe-wt6eh]

Its the lower back not the upperback rounding that's the issue

[@nontraditionaltech2073]

Thank you for this!! My DL looks almost 100% like yours! That’s how I’m comfortable. I recently got back into lifting and took Starting Strength as gospel. With my long torso/ short limbs I pulled like they teach and my bulging disc flared up again. Even low bar squatting felt weird.

[@ShrekTheGreat69]

1 million subs: makes a short about how to deadlift for beginners 50k subs: makes 30 minute long video about all the things you need to now for deadlift

[@justamustachewithoutaguy9370]

Well why would those millions of beginners watch this video? If anything you should feel special because the fact that you’re here means that you’re far from a beginner.

[@AnthonyMazzarella]

10:30 I'm definitely the short torso guy. I pull with very high hips and deadlifting does not take much out of me. But everything that you're complaining about regarding the deadlift I feel during the squat

[@OMAR-vk9pi]

I pull with high hips too and deadlift still feels rough

[@moisesojeda5647]

@@OMAR-vk9pi whys that? Weak back?

[@OMAR-vk9pi]

@@moisesojeda5647 probably lol

[@brianfox340]

Oh my god, I've never understood why my conventional deadlift was so taxing before, but even with a rounded upper back the bar is almost in my hip! I used to deadlift once a week had to take the next 2 days off to recover and still felt worn out the third day. When I used to powerlift I switched to sumo (vertical body position saved my low back) and could pull twice a week without issue. I've never known why before!!

[@tq131]

12:58 So true. My deadlift locks out at the hips, so I consider myself as the right drawing (long torso, shorter limbs). I love squats and hate deadlift.

[@WtbgoldBlogspot]

Oh cool. I always rack myself during my warmup sets. I've been wondering why and if any lifters wear a cup for it, but with heavier weights, my arms hang low enough so I never looked into it. My ape index is +2 so I guess I have a longer torso. Anyway, here's cailer's bench workout since you were curious. 1. Build up to 3 rep max 2. 2 sets bench press amrap at 80% 3. 2 sets bench press amrap at 60% 4. 3 sets pushup amrap 5. 3 sets assisted pushup amrap 6. 2 sets tricep pushdowns

[@vicenteochoa6498]

Literally the best video on the deadlift I’ve seen. Also, at 15:21 I’m sure you meant “his deadlift leads his squat”. Right?

[@randymoss7086]

Great video! I am in the long torso camp (5' 7" and need extra tall shirts to tuck them and with 27" inseam). My best deadlift was with a very erect snatch grip set up. Thanks for the extensive info!

[@TiberiusStorm]

I have short T-Rex arms so the bar is literally at my groin when I finish a Deadlift. When I see other people DL and the bar is way below their groin I can understand why they're pulling so much more than me.

[@xxpewdiepiexx2faded]

I know when my deadlift is locked out because it smashes my nuts at the top

[@axeloverstad7383]

That's why I only do partials and skip the lockout during training.

[@ArmchairCarcass]

I have long arms which is great, I also have a really long torso, so my ROM is ridiculous and also smashes my nuts on lockout 😂 watch some people deadlift and finish halfway down their quads! Wish mine did 😂

[@marcuscalligulas4515]

@@xxpewdiepiexx2faded Are you doing sumo or convencional?

[@fernandoluengo9045]

@@xxpewdiepiexx2faded me too ajajaja

[@aleksapiperski1170]

Love u man, keep the golden content coming!

[@daniellawrence2949]

Took your advice and finally pulled 405 today. I have long arms and legs. Torso is relatively shorter compared to my limbs. Kinda like Arthur’s 👍🏿

[@razl3]

Just out of curiosity which bit of advice did you apply?

[@worldsbuffestloremaster]

The Elite from halo reference killed me 🤣

[@AlexanderBromley]

He's like Audrey Hepburn on steroids!

[@MopMop1234]

this is so interesting! i noticed i have short(er) arms and torso in comparison to my legs, so i found a wide stand way more comfortable otherwise i was nearly squatting to reach the bar :) this small change made my deadlift days so much more efficient

[@samthesaxon3918]

Dude I have a long torso and short limbs and I have been looking for you Or someone like you on KZbin. Thank you

[@THEJavelinX]

This explains somuch for me, my arms are long, but my torso is really long. I'm 37 and DLs have always been a struggle to really drive the legs, and now I feel like I understand why...I've essentially been doing an RDL this whole time by trying to emulate lifters with short torsos....and squatting has always felt a lot easier for me

[@chyeaaboiii]

I always gain more insight into the biomechanics and techniques of lifting from watching your videos, I would love to see a similar video about the leverages for squats! You fuckin rule dude!

[@neonunderground5972]

I truly appreciate how informative all your videos are. You approach lifting videos in a unique way that others don’t. Thank you.

[@DelToroYoutube]

Great video man. You have great content!

[@Hamromerochannel]

Thank you so much for this content. I am all disadvantaged with shorter limbs longer torso. I do the same, do squat with half of the deadlift movement with hips all the way down.

[@danielnye346]

This was a really enjoyable watch. I am always in that camp where I desperately want to enjoy deadlifts but literally never do because I come away beat up with my knees and back killing and making me glad I don't have to deadlift again for a week. I am so close to a 600lbs pull but even then for my size that would be very average weight wise. The main point I'm going to take from this is to focus again on that vertical shin and getting more weight behind the bar (I have a lot of shoulder over the bar).

[@CCSABCD]

Just in time i was craving some new lifting videos to watch while dining

[@Isaiah-ft5nx]

Your timing could not have been better! I've been struggling with deadlifts lately. Can't do them without pain. Just watched a few of your other breathing and bracing and deadlift videos an hour ago. Looking forward to this one!!

[@seankelly5729]

Another great Video Bromley. I got the base strength. Finishing soon, and gonna grab the peak strength. I improved on my brace, and put on ten pounds. My deadlift went up thirty pounds. I probably could of went up more, but my hamstrings took days to recover. Appreciate the content you been putting out. Really helped with improving my weight training. Reducing fatigue and injury.

[@AlexanderBromley]

Glad to hear it!

[@totopolo2379]

thanks medium Thor, it has been very enlightening

[@HonkeyKongLive]

I'm 36 and pulling has been a lifelong problem for me. I always did divebomb style because I felt like I couldn't get into position and "stay there" thanks to a very long torso and long femurs (so basically just short shins), AND short arms. This is a godsend.

[@Wo1fLarsen]

Awesome content man! Thanks for sharing your knowledge and perspective.

[@leehird7661]

many thanks for teaching us how to put knowledge in our head and iron in our hands...

[@orionxs2213]

Deadlift has always been my best lift by far and I never really thought about it until this video.

[@davidhuh9429]

Best video I’ve seen on leverages for dl. Thanks!

[@nantan9453]

Best deadlifting video I have seen, and I have watched a lot.... Please so a squat video!

[@romanstingler435]

Hi Alex, just got my barbell and plates and tried my first deadlift, just how I would do it naturally without external influences of technique. Pulled up to 150kg / 330lbs raw now I want to check what I can improve. Hope your baby and wife are doing fine. Thanks for the effort

[@gitaromar]

I've been dealing with painfully slow DL progression for a long time to the point that my squat is actually about 5-10% higher than my DL depending on the day. Lockout for DL is just under my hips, and I have to focus really hard on keeping my entire trunk stable, specifically mid to upper back (belt way up high helps). I never realized I was a long torso/short limb lifter. This makes so much sense.

[@thekeywitness6953]

I have done sumo deadlifts for 1.5 years now, got to a 495 sumo pull. Your video helped me realize that I am not built for sumos at all, but I realized through comparison, that I am very similar in conventional starting position to Cailer Woolam. OMW to 545 pull now.

[@tanwirkhan78611]

I love you content my Fri by far the best uk content provided... I really hope ur channel blows up

[@dropman13]

Awesome video, can we expect a squat variant of this soon?

[@michaelballam567]

32 minutes 39 seconds of greatness,I myself am a messed up gorilla shape 5 10 height short legs long torso but really short arms the bar finishes above my goods a mix of gorilla and T Rex my torso is really bent over I struggle keeping a brace and a flatish back never feel my glutes or hams like u said but lower back and erectors ache for days

[@sandhyaisgloomy]

Hello sir it's been long time , since you last uploaded a video. I genuinely love the knowledge you pass through your channel . Want to know more about the sport from you so please keep uploading.

[@TheStrengthDoctor]

I had tweaked my back to deadlifting with a 'narrow feet pointed out' stance, then took a break with continuing progression on RDLs & experimented with stances as sumo required flexibility which I didn't have. I have found a sweet spot with the stance somewhere between a sumo & conventional stance, something like a Brian Shaw deadlift. So far it causes no pain & also the lifts look smoother.

[@Jmack7861]

Some people are just built for a wider stance. My back angle is too far forward In a conventional stance so I switched to sumo(semi sumo first gradually widened the stance) and even though I had a few back tweaks pulling conventional I never have pulling sumo

[@torn314]

My conventional stance my heels are practically touching each other with the toes pointed out. But I also trained sumo some just as strong in both stances. I also regularly train Jefferson deadlift and hack squat barbell deadlift.

[@RomanKondrachov]

Learned a lot from this video! Thank you kindly Sir.

[@Jake-jv9ff]

Such a comprehensive video. So much insight. Phenomenal video man much appreciate the content👊

[@porqpine53]

On Week 3 of Wave 2 of your novice progression from Peak Strength. Not a novice proper but coming back from major injury. Deadlifts were always my worst lift but with this program they're my EASIEST

[@HairyManBeast]

I absolutely love these breakdowns. I am prepping for my first powerlifting meet and know that I am already a 1000 pound total. After watching these similar videos on Bench and Squat I was immediately able to apply some of these principles. I have a very long torso and short legs so i understand the pain of the wrong pull from the start and the frustration of failing over and over and not knowing why. Only to try Sumo for a few weeks and pull equal to my conventional 1RM?!?!? I now understand why and see I have huge potential. Thanks for the great content!!!!

[@brianhickey5949]

Tons of good information. I need to rewind and unpack a bit, but the idea of shins vertical might apply to my body type :)

[@not-Spongebob]

You're videos are always good

[@loganfluegel925]

Interesting and great breakdown! I am actually short in my femur/leg and have a short torso with longer arms. I am 5'5 with a wingspan of a 5'10 man which is an uncommon build, but I use lots of leg drive in both my conventional and sumo to get the bar started, hips are usually biased toward a lower starting position and my longer arms also help keep me more upright too.

[@amhawk8742]

tbh I don't think it's that uncommon. I'm 5'7" but with an armspan of 5'11"

[@loganfluegel925]

@@amhawk8742 maybe not, I was always under the impression it was. I have never seen or met anyone in the gym or at a meet with my build.

[@bobsma5980]

Glad to see the gods among men are also struggling to some extent w progress, I hope to be as strong as you one day man thanks for all the content you should make a program I know it would blow up fast as shit bro

[@fiffo416]

Pretty awesome. Still not perfectly sure how to setup with my long arms, short legs (but with relatively long femurs) and long torso, but I got a bunch of tools to help me figure it out

[@diarmuidbalfe7264]

One of the best videos on YT

[@rustyshackleford2723]

Awesomeness...thank you. I been trying to figure out the dead lift with my long legs, short torso.

[@benhowells8954]

Really good video thank you so much! I think a lot of people would find value in another video breaking down what training plan suits each limb length/leverage.

[@raulerquiaga6007]

How do I like a video twice? I'm relatively new to lifting for strength as my main goal and this was super informative, I always knew I had a longer torso and couldn't pull much more than I was squatting but now I understand a lot better why and how to improve, thanks great content!

[@jacobhenderson9605]

Fantastic as always! I hope you can at least salvage something from the prep

[@AlexanderBromley]

Thank you! I went through a day or two of high drama, but it's fine. My deadlift will be off my projected number by 30lbs or so, but I have 5 other events I'm feeling very good about. Very excited for this show.

[@dadbod488]

Amazing breakdown of the deadlift, and in description easy enough for a dummy like me to understand! Lol 👍🏻💪🏻 Thank you!

[@95harshjoshi]

Deadlift are love thank you so much for this!!

[@JPqbss]

I’m curious to see that deadlift program you saw so much progress on! Hope you’ll release that to the public

[@AlexanderBromley]

I'll throw it in a file and figure out how to get it out to you guys. Will announce when I do!

[@leestitzel2203]

Phenomenal video. I am long torso and relatively good squatter and I don't think anyone out there has covered strategies for lifters like me anywhere near this well.

[@ollvi]

28:23 i have to deadlift exactly like this. In this position i have no room for error or i snap my back and i have snapped it too many times already, so that's why i prefer trap bar deadlift

[@randystevens6302]

Vince Anello and Lamar Gant were two men created to deadlift. Look at their structure and it answers all questions.

[@littledude9463]

Squat leverages video next!! This video is awesome !

[@joshuapinkerton5295]

Awesome video. Love any video about deadlifts and leverages. Deadlines are the easiest lift for me by far

[@murozman]

Very informative video. This guy is very knowledgeable.

[@luckylanno]

My deadlift went up really quickly and became more comfortable when I basically turned it into a squat, i.e. starting with my hips really low. I definitely fall into the long leg long torso camp.

[@Pastapillow]

Missing the weekly videos, really enjoy your content! What do you think you would do in your next posts? Can you do more program reviews? Would love to hear you review: Dogcrap training, PHAT, PHUL, Ivysaur Intermediate, Jacked n Tan / GZCL and Jon Anderson's Deep water and a bunch more programs! Also what do you think of: -Wolfman's 9 week strict press plan (it's a youtube video) -Mythical strength's book of bad ideas -Some of the Bill Star articles e.g. the quest for a stronger overhead press Also thank you so much. I've learnt a ton from this channel and it's been super entertaining

[@janpokrzywinski]

Thank you for sharing your knowledge. I got Peak Strength a few days ago, I'm a few pages in and it's already better than most of the other books.

[@bmstylee]

This was helpful information. I am reevaluating my form in general. I've dropped 30+lbs (which I am not planning on gaining back) and my numbers have dropped. Strangely my lift/bodyweight ratio is still about the same. I think looking at optimizing my form for my new body composition is a good idea.

[@100x100maschio]

Excellent breakdown and explanation

[@Mike-zm8ry]

As a long limbed individual with a 545 pull and a 345 squat this is so true

[@crycrcfyhf8862]

All I’ve done for years is watch videos about powerlifting. Sbd technique ect and some how this is the 1st video of yours recommended to me

[@UnprofessionalAthlete]

I have longer legs but short torso and short arms. When I deadlift my hips would be quite high and torso almost parallel to the floor. I recently tried adjusting by lowering my hips a tad and lining my knee's up w the insides of my elbows. 4 x10 had my quads burning pretty insane. I guess I never used much leg drive before just hinging and posterior chain muscles.

[@bindi123pepper123]

I have same issue and I never feel leg drive haha. I have long skinny legs and a short broader torso. How wide are you feet in your stance?

[@UnprofessionalAthlete]

@@bindi123pepper123 i usually stand about shoulder width maybe a bit closer. I usually deadlift with my hands on the inside of the knurling. Usually so I don't have to bend over as much

[@barryallen767]

2 years later, did u find a fix? Have the same problem

[@lorini11]

Mr. Bromley your content is really amazing and so interesting and captivating,,, I say it (it will sound so strange) as a 34 year old man who has just dead lifted and squatted for 4 reps each in all his life, truly,, I have only trained bodybuilding style mainly in machines and calisthenics. i can't wait to put my life in order and start lifting asap. Most of what I watch in your channel is quite difficult to fully understand, for me now (not surprisingly), but I am grateful I got to know about you from Geoffrey Verity Schofield and I try to get as much as possible

[@Muniswarannn]

Tq so much sir .for a natty lifter ,heavy speed alternate routines really helps n I'm seeing results..

[@jota55581]

Thanks man that was a great insight .

[@farhanhussain_]

I have short torso, long femur and long arms. My set up is like, very horizontal back angle and high hip position at the start. Lookout is at mid thigh. pulling mostly from the back, but erectors are never sore. I can deadlift 105kg for 6 reps at body weight of 58kg. I can also do sets of 4 reps of barbell rows at 75kg using little bit momentum like powerlifters and not strict version.

[@OGgrinder]

Fantastic breakdowns

[@ninjaknight4486]

Interesting video. Hope this helps me in the future

[@comically_large_chungus]

Please please please do the other lifts

[@Ian.lifts.]

I liked leemans prom deadlift program. It was a nice change of pace.

[@chrish4865]

Great content Alex, please make a squat leverages video!

[@miguelifts1860]

I am giving up on convs. Huge torso/short limbs (torso as long as legs) and very little progress in a year. When I tried sumo the bar flew though. I recorded and reviewed every workout but the back will never fully extend with my leverages and just trying to get into position is way harder that the actual pull or any squat.

[@russelllopez6255]

As a relatively short lifter at 5'8, I struggle to choose between sumo and conventional. Sumo feels more explosive at the beginning of the lift but the lock out is a grind. While conventional feels harder to explode at the beginning but so much stronger lockout power.

[@sneil8056]

great analysis - can you do a similar one for squats please?

[@AlexanderBromley]

working on it!

[@olindblo]

I'm one of those unfortunate cases with long legs and short arms, but I still love my deadlifts...