Build Your Deadlift With Bad Leverages!

[@freakied0550]

Block pulls/wagon wheel deadlifts is what broke my plateau in the mid 600s. Weird concept for us t-rexs to grasp because we can handle tons of pressing and squatting volume.

[@AlexLeonidas]

This is the way, as we're just trying to get more hinging volume in. Wish we could do exclusively pulls from the floor but recovery always becomes an issue. You're right that it's a weird concept to grasp, because for bench and squat the volume can be absurdly high without problems. It requires a shift in mindset with some some subtle yet profound programming adjustments.

[@blackswordsman2988]

@@AlexLeonidas how much volume do u recommend per week? Like ik it shouldn't be above 20 but that's about all ik. For example idk what to do with chest. The exercises that are my candidates for chest are: 3 heavy sets of bench 3 paused rep 10-15 rep sets of bench 3 sets close grip bench 3 sets dips 3 or even 6 sets of deficit pushups (not strong enough for rings yet) 3 sets incline db press 3 sets low-high cable flyes Ofc I can't do them all in 1 week, so what should I choose? And an additional note is that I'm doing full body 5x a week. I go 3 days in a row, rest 1 day, go 2 days in a row, and then rest one day again. So I can split up all my volume across 5 days if I want.

[@jessemurray1757]

@@blackswordsman2988 you have to experiment, there's no one right answer. Keep in mind it can change too. Your body adapts, you might have to add volume or take it away depending on recovery ability.

[@PhilFitworldexposed]

How’s elyssia? Tell her I had a great time last night.

[@stefandrpa770]

I'm on the opposite side of spectrum with 6'6 and ~7'2 wingspan hence deficit pulls doing work. Even extreme deficits never seemed to bother my recovery whereas any partial especially on sumo gets so easy that easily adds 100s of pounds but not much transfer to regular pull 😅

[@thestonecircle]

I remember way back you got me started pulling from 2-3 inch blocks with one of your videos. I liked it more but it was actually more difficult. Turns out all that time I was actually starting the lift right at my sticking point, which meant when I went back to off the floor deads I had become much stronger! Also seemed to have better recovery starting higher up.

[@AlexLeonidas]

For some people this slight elevation is a weaker position so it makes sense why you got even higher carryover! At the Westside gym there was a 900lb raw puller who I believe was down to 840-860 off blocks, the lack of leg drive with that precise angle was enough to cause a noticeable reduction in load, not overload.

[@Tusk7]

This resonated a lot. I have bad leverages for deadlifts and I always feel it mostly in my lower back, but somehow I'm good at deadlifting. Great video as always, Thanks!

[@coldseamonster]

I needed this. Deadlifts hit my lats and traps like nothing else. But have leverage issues that keep it a fairly weak lift for me. Solid advice.

[@AlexLeonidas]

Glad to help, and your upper back might even grow more from this advice since you'll have a slight overloading effect with more pulling volume/superior recovery.

[@bobdarrick2628]

They’re a hamstring exercise

[@CrowandRaven]

We definitely need a forearm video. They stand out a lot in the midst of your cut.

[@Jim-yk9zw]

Get yourself some fat grips and use them on every exercise that's plausible for a while. That's the only forearm work I have been doing lately and I'm definitely getting results.

[@RDS_Armwrestling]

Reverse curls, hammer curls, wrist curls and reverse wrist curls, grip work, that should be enough to work in during your workouts throughout the week. Calorie surplus to ensure growth, calorie deficit to reveal the cuts.

[@Raao1]

He has plenty old videos on forearm. They grow as slow as calves, you need years to bring them up

[@lukekenyon8662]

I would say this depends on the individual. I belive noticeable results can occur within a few months maximum for even the average lifter. I think as a daily finisher it could take slightly longer but working it in where you can for extra volume daily would speed things up alot. I think this is especially possible with forearms due to their fast recovery rate. I belive basementbodybuilding spoke about this recently. Guys only been training forearms for a few months and noticed good gains already. Considering he already had big forearms and noticed results only within a few months for himself tells me for the average lifter, noticeable results could definitely be possible even faster.

[@magnus263]

Wrist roller Wrist curl Hammer curl

[@ElijahZaporteza]

Deadlift is my proportionally weakest lift and ive been avoiding it and replacing it with good mornings for a few months just from how discouraging its been. You read my mind that i needed this, thanks Alex.

[@johnnickless2529]

I used to read Anthony dittillo articles in the 1980s. He was a thinker. You are are a modern version. You have the best lifting information out there. Great video

[@leinekenugelvondoofenfocke1002]

Alexander Bromley is another T-Rex puller. He tends to favor RDLs over good mornings because he is a competitive strongman. Other than that you two are saying the same thing. Most of what you need for the deadlift, that you cannot get from the deadlift is covered by RDLs. Because you can do more of them. If there is one thing I firmly believe is that if you train the hamstrings with the same priority as you would a competition lift, it will improve everything you do with your legs. They assist the glutes, and when they get significantly strong, they provide stability at the knee so that your body lets you use more of the quads strength. So time, and effort spent developing hamstrings is going to go further in developing the overall strength of the lower body than any other muscle in the lower body. Unless your quads, and glutes are just severely underdeveloped.

[@Damian.Williams]

The down side of being a good deadlifter (I've got long arms and a short torso ) is that my bench was crap in comparison lol 😂

[@AlexLeonidas]

There's always a tradeoff my man 😂

[@erector5953]

RDL's & good morning's are gold

[@AlexLeonidas]

The GOAT combo!

[@tomwells5698]

I learnt the hard way that training max for deadlifts should be massively lower than true max to avoid fatigue disrupting training, whereas for other lifts it’s maybe marginally lower where you can just cut 1-2 reps per set. I used to just smash my true max into the calculator then burn out at the end of the cycle, even if I technically got stronger.

[@phoenix8984]

It's weird, comparing my journey to yours really shows the difference your genetic build make. Especially hearing 500s as a difficult number to reach. I personally am 6'4 and built to deadlift and I reached a 518lbs conventional deadlift in about 1,5 years as a teenager. On the other hand my bench is absolute trash, even reaching 2 plates was a bit of a struggle for me already. You're the complete opposite, you've benched 405 (granted it took a lot of fighting from you to get there), but getting an elite conventional deadlift would probably take more from you than benching 200kg. But the good thing is that if we reach a higher level on a lift we aren't build for, it really shows on our physique.

[@BeeSaucySkateboarding]

Yeah I made it to 375 and even 405 on deads super quick but I struggled to get passed 135 on bench 😢

[@OmarsGym]

well done, a 518 deadlift is amazing

[@phoenix8984]

@@OmarsGym Thank you man, reading this motivates me a lot. I will keep pushing it upwards.

[@phoenix8984]

@@BeeSaucySkateboarding I feel ya man. It's long road to a good bench for us long armed lifters, but it's very rewarding in terms of upper body gains.

[@jessemurray1757]

The same could be said about the bench press. People with long forearms and smaller rib cage (shoulder socket to the top of the rib cage distance) have a big disadvantage going all the way down to the chest compared to someone with shorter forearms and large rib cages. Just the same for people with long femurs doing squats. The longer they are the more you have to lean forward to keep the bar balanced at mid foot. This is why putting a ton of emphasis on the numbers in regard to the big 3 isn't always the best route for some, especially when approaching them from a hypertrophy standpoint.

[@AlexLeonidas]

True that Jesse, the big 3 can always be modified to better account for structure which literally makes all the difference for proper hypertrophy training. For long arm benchers, supplementing with board presses and floor presses is worth it.

[@jessemurray1757]

@@AlexLeonidas Interesting, I know what they are, but I've never tried a board or floor press. Being 6'4" with long arms I should give them a try. Personally, I've never had an issue with the bottom of the bench, however, there might be something to learn/ gain from trying those movements. Thanks for the tip Alex.

[@pauloguga]

Life is good when Alex makes deadlift content

[@jakezaragoza6091]

Have block pulls in my program right now!this is a genius video giving so much insight to Technique & various options.thanks Alex 💪🏽

[@carlicbread8199]

I have good leverage but I'll still watch. You can always learn something new

[@AlexLeonidas]

I appreciate your open-mindedness and couldn't agree more 💯

[@mr.potatohead6138]

I'm older guy and in my experience I find that the conventional deadlift causes long term fatigue and overuse injuries. I'm also a manual labor guy too, so maybe that's a factor. I now only lift what I can from the floor, no more rack, so it's Romanian deadlifts and lighter good mornings that I use back and forth. I do feel that axial loading does catch up with some of us, hence the no rack. Harder variations with less weight is also something that seems to work well. Ie : Bulgarian split squats, lunges instead of bb back squats. Rings for upper body literally changed everything for me too. Just my thoughts based on 25+ years of training. Longevity is important.

[@rbarreira2]

Trap bar deadlift is great and prevents most injury issues it seems.

[@instrong]

Keep it up bro! Love your videos! Really educational!

[@RiderofDeath91]

Trapbar was the easiest fix for me. Bit higher starting position, and also no grip problems even on the heavy lifts

[@farhanhussain_]

I have long arms (arm span: +3") that is good for deadlift. But I also have long legs, particularly the femur. So it cancels my advantage of long arms, and my pull starts with the back almost parallel to the ground. But it has its own benefits. It trains my erectors really effectively and I also feel good stimulus in entire back. Also, I have never been afraid of deadlift ever since I started lifting. I never stuck with one set of five approach. I trained my mind and body to treat deadlift just like other lifts and do good volume on it. I think that people with naturally advantaged leverages, where they start very upright, don't get these benefits for back as they have to move through much shorter ROM.

[@sukhmandhatt8291]

I’m in a similar situation as you, having long legs isn’t a bad thing. Long legs mean you have a short torso which is a lot easier to stabilize. Although we start with our back close to parallel our knee joint starts very very open, our pull is almost all hip extension. You need really strong hamstrings and erectors to get good at deadlifting. The guys with short legs and long arms r anomaly’s, usually both limbs are long or short.

[@farhanhussain_]

@@sukhmandhatt8291 yes you are right. It also means that deadlift does more for us than for others even if we may lift a bit less than them.

[@insomniacsupremacy]

Thanks for introducing me to Jefferson deadlifts, I find them super effective on volume days

[@fernandomoreno7753]

Yeeeeeesss thank you Alex. As someone with stump trex arms I appreciate this

[@LindormAce]

i really needed this alex thx

[@mike1526373849]

Another great video Alex! You and Alexander Bromley are just pumping out a tonne of high quality content recently. So useful and relatable! I'd love to see a video of the exact set up and cues you personally use for your conventional deadlift and how it may or may not differ from variation to variation. Thanks for the great content, keep it up 💪

[@benbrownlifts]

Hi Alex, I just want to say think you for your great advice on your channel, thanks for inspiring so many of us. I've found that specialising in squats and the 45-degree hyper has always led to me getting a PR on my deadlifts, hoping to hit 6 plates this year.

[@magnusp7381]

What about a video on how to improve the bench with long arms/bad leverages? :)

[@AlexLeonidas]

Bald Omni man would be a better guy for that since I don't have that build, but on paper/coaching I have some concepts to work around this since it's not difficult to understand. Might make that video.

[@magnusp7381]

@@AlexLeonidas Would appreciate it! :)

[@qd5868]

back looking huge

[@erkka5800]

Sick vid as always Alex!

[@williammurphy4892]

After rack pulls u could also do stiff leg deads from the floor for rep work. Kinda like a Larsen press after arch bench. I'm doing conv deads from the floor singles like 635 655 675 then a stiff leg dead 4x8 2 min rest with 405 and I am smoked after. Def trying rack pulls after my meet tho, might add chains

[@bruh-cs8fm]

Really needed this one tnx ALOT

[@johnnyberman4090]

Block pulls have really helped me for these exact reasons. I can deadlift more often without as much of an issue in recovery. The extra volume is super helpful.

[@pedroariana8374]

Deficit deadlift, my favorite variation. Bar touching the foot. PS. Helped my low back pain.

[@JoseGonzales-lt1xm]

I have long arms, yet I’m not that upright during deadlifts. I’ve actually been progressing easier on bench and squat even tho my leverages are worse for those. I do struggle with using proper leg drive on dl so maybe that’s why. Dope video as always

[@davab]

If you have a long torso relative to your long arm, you technically would have a bad dl leverage. All relative proportions

[@Jim-yk9zw]

I feel like I'm with you there. I'm 6'2 but have long arms and my DL is a poor 150kg. Hell, all my big lifts suck for my height/weight (ohp is reasonable) but I'm committed so I'll slowly improve.

[@JoseGonzales-lt1xm]

@@davab I guess, my torso is mid length I would say. Not exactly short but not long

[@JoseGonzales-lt1xm]

@@Jim-yk9zw Dedication is number 1, you’ll get jacked and stacked in no time

[@Jim-yk9zw]

@@JoseGonzales-lt1xm That's the plan, my man 👌

[@unclefatback]

Thank god for this. Tragically I’m a member of the long leg and short arms club which means I have to deadlift a mile to lockout.

[@farhanhussain_]

I prefer RDL over good mornings because RDLs train the grip and forearms alongside. Moreover, they train the traps more effectively than good mornings. Otherwise, both are equally effective for posterior chain.

[@jameyd]

Great info, I will give this a try. As a lifter with orangutang arms as well as giraffe legs I've always been stuck in deadlift limbo. Love your videos, thanks and keep on doing what you do.

[@arthurrobinson4644]

Good work I'm covering the deadlift and the difficulties for some people everybody is not built the same and people can still benefit from this workout in a smart manner As a potential system lists to fatigue ratio on the lower back cause that is a problem for some people maybe one of them

[@johnbackos5192]

100% - I'm also fairly short armed. I train the squat on Monday and the pull on Friday. I do bentover rows on squat day, and all my heavy pulls are done of 3.75" of mats. I pull these with shins against the bar as a pure hinge. I only pull heavy off the floor a few weeks out from a meet. My Fridays are alternating between the block pulls and DE deadlifts with bands keeping bar weight at 50-60% of my heaviest block pull. I'm currently 62 years old and my meet max is 490 while my 1RM block pull is 515. This programming keeps my back free of soreness.

[@ProteinMArchives]

0:25 The Mike Wazowski build rocks

[@hrd2kl]

would love to see something like this for the bench press

[@cyrilh.8957]

I didn't max my conventional Deadlift since August. My max was 235kg then. I went on a bulk, gained about 5kg. Squat went up 20kgs and bench went up 12.5kg. The Deadlift always felt weird as my leverages changed a bit and also my belt was to tight. Last week I did a yolo pull and pulled 250kg. And my skill wasn't even there. I lost a bit of waterweight and muscled just through it. Now my goal is to put on 10kgs more on my squat and put the deadlift on maintance mode but I guess if I hit my 5 plate squat I will also get the 260 aka 6 plate deadlift.

[@ariat3381]

Ok

[@TheBcoolGuy]

5:47 I think this is the most Italian you've ever been! lol 🤌

[@Kev819]

Good point, great video.

[@AlexLeonidas]

Cheers Kev

[@murilohenrique2089]

For me, I need more recovery with conventional deadlift than sumo deadlift because my hips needs more external rotation, if I do high volume of conventional deadlift, I need weeks for recovery because my lower back stayed extremely fatigued. Strangely, my romanian deadlift when I do in wide stance (not sumo stance) I can feel more hamstrings and glutes and less lower back fatigue. I believe almost any lift can be done safely since that you recognize your body anatomy and limits for the movement

[@Rakyr]

I found stacking two plates on top of each other and pulling from there works well for me(6ft5). Oddly enough I also have a huge ROM on my bench and I think that is because my rip cage is small, not that my arms are long possibly!

[@rainywolf]

45's? Bumpers or regular? I'm gonna try this set up since I've always struggled on DL because my lower back 'gets in the middle'. 6'3 here, despite being tall my legs are way longer than my upper torso/arms so I've always felt leaned forward at starting pos.

[@Rakyr]

@@rainywolf Same here mate, I look like an bent banana. I use normal 45lb plates stacked on top of each other.

[@thememesarealive9813]

Q&A question or just general question: Hi Alex, I’m following your novice program and had a question about the box squat. Can I box squat with an SSB if for whatever reason I’m not liking the high bar position? Thanks!

[@trainwithtaku]

As a manlet, I can relate to a lot of this and it makes sense 🤔 Last time i did conventional, I did a single and the rep speed was fine, my form looked fine on camera but I felt a tweak and couldnt work out why. Looking back it may have been a recovery issue as you point out here. I remember watching your RDL vs Goodmorning video and I was sold, haven't looked back. Been doing pure GMs and RDLs for a while now and the gains have been great (the stretch is great, and the soreness is mad 😅). Used to struggle with 30kg on GMs. Now I'm close to 100kg 3 x 8 GM (low-bar GMs) 🙌🏾 Once I hit that may test conventional for fun. 😅 RDLs are going good as well, but to continue progressing I'll have to drop my pride and invest in straps/chalk. Side note. Front squats and goodmornings are my favourite leg combo at the moment. Minimal interference ("pure squat"/"pure hinge" combo), convenient (can stay at the same rack) and the recovery is great. Lower back feels fine 👌🏾 I'd recommend it 💯. Also, may be a bit bro sciency but I always make sure to include a lot of vertical pulling. Weighted Pull ups feel amazing after heavy leg movements, and I think may help enhance lower back recovery because of the deadhang component. Sorry for the dissertation 😅 This video has got me reflecting a lot.

[@Bowman__]

Weighted pull ups are great after because of the spine decompression

[@trainwithtaku]

@@Bowman__ very true

[@GuilhermeBortol]

Hello Alex. Have you had any experience with the flywheel based machines? Do you think it can be a good tool for a home gym? Take care my friend.

[@nif2009]

Lately Ive been doing cluster style training, pyramid up to a heavy single close to max and back off with a weight that I can hit for a hard 3 reps, but instead do 1 set of 10 reps resting 30s in-between each rep. This helped me finally crack 200kg. Has been working well for OHP as well.

[@tobiash04]

can you use pause deads (or paused reps in general for that matter) for max effort singles? ive refrained from using them in that fashion because im not sure if they lend themselves to that

[@kapitankapow]

i have some neutral grip attachments for the barbell that are perfect for improving my leverages but will get some straps as well

[@amkool6135]

If you think about it the same analogy of DL vs GM can be made for Chest flyes vs bench press

[@Derwynn]

Do you think it’s wise to still follow this advice if your leverages favour the deadlift because tbh I still got injuried with pulls but having a 2:1 ratio between squats and rotating movements and doing rdls, SLDL and Highbar good mornings, pulling once off the floor i feel better. Personally, I have bad experience with rackpulls as it gives me hip and extreme lower back soreness, but I still like some of the advice you give.

[@AlexLeonidas]

It's still great advice for net recovery, similar to a short armed bencher who trains like a long armed. Maybe it's slightly less specific for your anthropometry, but the end results for hypertrophy and general strength will be favorable.

[@cheekypro2914]

I LIKE THIS bald guy

[@mgtowphilippines8164]

Weighted plank vs weighted crunches

[@creativetraininghacks]

Ook, ook - ah, sorry. What I meant to say was : Ok, now I officially feel blessed having long arms 😄

[@Jorge.A.12]

Deadlifts for reps are horrible for recovery, you realize that once you switch to max effort deadlift once a week and adding good mornings for reps

[@AlexLeonidas]

This!!!! The difference is night and day.

[@Jorge.A.12]

@@AlexLeonidas i remember that when i did deadlifts for reps i felt like crap the rest of the day and the next 1-2 days. Now i feel normal and deadlift keeps going up

[@quangtrungbui675]

one of the ways gym bros suggest me for helping my deadlift is doing Romanian Deads instead, single-leg version. Yeah, it burns quite a lot, especially on the calves, glutes and spinal erectors.

[@nikostoss1199]

Could you do the reverse video for us who are built for deadlift but suck at bench

[@AlexLeonidas]

I'll do that. Looks like that appears to be more common.

[@Pizzly_dzons]

how much volume would you do on paused deadlifts and what set x rep schemes would you use?

[@goreds551]

Hey Alex, have you considered interviewing Christian Thibaudeau? There are many great topics you guys can get into.

[@harrisonogbewe8829]

Hey Alex, if you’re doing RDL for your rep work after going max effort on the conventional dead lift , how do you determine the weight for the day? Are we still performing the RDL at a 65% of our deadlift? Or is a there a percentage or method you use to choose your RDL weight. I hope this question makes sense. Thanks for the great content as always.

[@tarunpratap017]

Either I have the best possible build for SBD or the Worst. Equal Torso, Equal Legs and Wingspan equal to height.

[@AlexLeonidas]

Now that's interesting!

[@A-A-RonDavis2470]

I'm kind of in that same realm. I'm 6'1" barefoot, long femurs, but above average length torso and slightly longer arms than height (6'1" with 6'2" wingspan), so they all kinda cancel each other out, but also don't provide an advantage. I just don't have a proportion that stands out to make a serious note of, which can be an advantage, because then a single type of lift wouldn't be ridiculously weak in comparison. Maybe bench would be a slight weakness, as I don't have a naturally thick chest, and long arms play a part.

[@Raao1]

Hey Alex, can you do a video on how to increase Deadlift strength for skinny guys that don't put on a ton of bodyweight?

[@sukhmandhatt8291]

Bench with bad leverages next pls

[@AlexLeonidas]

Will do!

[@sukhmandhatt8291]

@@AlexLeonidas You are merciful, thank you.

[@froyocrew]

Hey Alex, I've been doing side raises on an incline but it's awkward sometimes to get the feel on both sides the same. What's your favourite oblique exercise?

[@AlexLeonidas]

I barely train obliques but if I will, it's going to be a twisting motion on bars (windshield wipers). Never liked side bends

[@froyocrew]

Thanks!

[@midnightshout69]

On top of not being able to reach the bar, my hips are retroverted so I have to widen my feet and subsequently my hand placement more as well 💀

[@TheBcoolGuy]

2:32 I thought you said it was a bad way of thinking?

[@AlexLeonidas]

Tone

[@conlear]

I gave up on conventional deadlift years ago and just stuck with RDL's instead ! :D

[@Musclingus]

Alex, NH, Revival Fitness all uploading within the same hour 🤔

[@AlexLeonidas]

Informative gains time!

[@pala_sh_arma]

Also, basement bodybuilding

[@kundachikwamba6503]

1:55 bro my arms are almost by my ankles😭😭 (for reference, I'm 5'11 but I have long arms and long legs, my torso isn't "long")

[@RDbodybuildingreardelt]

Great video Alex might include some more block pulls, even though I have a good build for the deadlift. But a question I have is how come RDLs hurt my lower back but regular deadlifts don't?

[@RDS_Armwrestling]

RDLs place tension on the back for a longer time than conventional, since when you put the bar down the load is mostly removed, but you don't have that removal of tension with RDLs.

[@cheekypro2914]

make a sumo vs conventional deadlifts for bigger and smaller lifters

[@OmarsGym]

I hear what your saying Alex, but as a tall guy with long legs and arm, I always thought being tall was disadvantages since I cant bend much at the knees and activate much quad. My deadlifts all look like a pure hinge/ SLDL

[@philvogt7671]

I’ve always been good at deadlifts. However. It Wrecks my low back. I stick with rdls now in my 30s.

[@AlexLeonidas]

That's perfectly fine my man, good build or not RDL is still a better choice for most

[@ElijahG98]

So would high handle trap bar be good for similar reasons as block pulls? I always thought of them as 'easy' and shouldn't be used. But on the logic of lower back fatigue, would be beneficial?

[@AlexLeonidas]

Correct, and that's exactly why Greg Nuckols said this is a great idea for most recreational lifters.

[@TheMainUniverse]

Hi, Bought your Naturally Enhanced program and was wondering how much time each session of intensity and volume could take ?

[@givemeabreak5896]

Thoughts on Izzy Narvaez not liking/favouring Good Morning?

[@AlexLeonidas]

He's strong AF and is entitled to that opinion. I side with Louie Simmons and experience. Doing Good Mornings took me RDL from 405x5 to 405x15 then 455x9. Also built an instant 600lb deadlift with low specificity (other than ME singles which were not frequent). My major pulling volume came from Good Mornings and it's hands down the BEST accessory I've ever done for strength, size, and recovery. And I've tried all the variations you can think of, speaking 100% from experience.

[@givemeabreak5896]

@@AlexLeonidas Insane strength man. Good luck on the cut, can't wait for you to blow everybody away in the comp!

[@heheha47338]

Hey man i don't have access to the gym and i only have two 10kg dumbbells which im using for like 1.5 years. If i do prisoner style workouts with them for my back and biceps along with high rep push ups and squats will that be effective?

[@penumbramine]

i dont care about conv dead atm but think doing hack deads and RDLs will keep my strength potential decent if i decide to train it seriously some day? my logic is one is for leg drive and one is for a deep hinge. also im curious if youve ever trained jefferson curls. i feel like theyve thickened up my erectors even tho im using 1/4th the weight of my RDL

[@gunlancer1920]

I have a pretty strong bench 120kg with 85kg bw. But God, my deadlift is AWFUL, I barely hit 160kg with good form. If I try to add 10kg to it I fail everytime. In fact, I've switched from conventional deadlift to RDL with less weight cause I honestly give up on it.

[@iamlegend3674]

I can't seem to find the video of a Russian guy squatting and deadlifting with an extreme rounded back. Help guys.

[@nomnomnooma]

Interesting thoughts, I suppose if I set up the bar to where it’s like a Romanian it works the samez I’ll see if my gf could benefit from this

[@thevarva1520]

Hey Alex, what would your advice for a tall guy with tight hams be? Atm I'm doing rdls trying to stretch as much as possible but I can't seem to ever even reach my knees, which in turn makes my conventionals 100% spinal erectors

[@anthonyaoun2919]

The problem might not be your hams, but your hips and other stuff

[@depthklocke9009]

itd be cool to be built more ape like but i dont think anybody has shorter legs longer torso and arms.

[@user-wt1cr5kb5t]

Alex please answer..... As i asked u in the previous comment about pull ups and u told me to do backoff sets after 3×3 But i already do total 16 sets for back so can't i just do either 5×5 or 3×3 or 3×4-6 and not anymore back offs? As On volume day i already do some variations that i can go for 3/5×6-8 or maybe pulldowns to hit 3/5×8-10? Please reply.....

[@Trajce_Hybrid]

Are you progressing?

[@user-wt1cr5kb5t]

@@Trajce_Hybrid yeah though progress on pull ups is not as fast

[@bankkozma732]

Amazing video

[@brendonbowman5815]

You Geoffrey schofeild and Devon from beast aesthetics are the best 💪💪💪💪💪💪

[@AlexLeonidas]

Thank you Brendon 💪💪💪

[@user-zb3lr3ke4f]

dont forget us weirdos who have leverages best for 2in deficit pulls

[@brendonbowman5815]

Just wondering I have had low back pain for a year now can’t squat or deadlift even OHP any tips to help recover

[@AlexLeonidas]

See 11:12 kzbin.info/www/bejne/aWrYmX-JhbRlodk&t

[@shreenybeany1751]

Also dead hang 7 minutes daily

[@Raao1]

I got long limbs but I did for 2 months deadlifts once a week in 95%+, 3 reps for 6 sets. Followed by 2 month of twice a week DL. I had some success but I felt that I plateaued too fast, also recovery was hard.

[@luciusartorius1772]

Sounds like a lot of volume and you needed a deload. People typically need a deload after 12 weeks of intense training or else your CNS gets fried

[@CrazyGamer-hq6gs]

what is problem if i equal strong at convencional and RDL ?

[@AlexLeonidas]

Likely a glute weakness

[@CrazyGamer-hq6gs]

@@AlexLeonidas thanks

[@oliviervo6889]

Hey Alex, currently doing 3x8 with trap bar deadlifts + 3x8 with RDL every week on double progression and linear progression respectively. Belt squatting for leg work. Will this be too much lower back volume eventually?

[@tanzilhossain2693]

Reduce bar sets to 2 sets

[@ibby81ae]

Doesn't RDL train the spinal erecters?

[@samuelfvalim7418]

Yeah it does

[@AlexLeonidas]

Of course but less than conventional deadlifts since you're staying in your active hinging range

[@ibby81ae]

@@AlexLeonidas what about trapbar?

[@shuafaouhgra3228]

Does a lot of this apply to people with normal leverages ?

[@AlexLeonidas]

Yes, normal and short

[@domepiece11]

Nah. I’ll stick to hip thrusts and 45 degree hip hinges. Giant glutes and hams with no more back pain.

[@TL13579]

How uncomfortable are those thick 4" belts at the bottom of the deadlift position? My starting position got way better when I ditched. Ideally, I'd get a smaller and thinner belt but haven't come across a good one yet.

[@AlexLeonidas]

Once you break into the belt it's not an issue. I have an Inzer 13mm that I bought in 2017 and now it's comfortable on pretty much any exercise.

[@TheBcoolGuy]

Sumo isn't the same as conventional. Not unless I'm stronger than both 58% and 42% of Strengthlevel's lifters simultaneously.

[@A-A-RonDavis2470]

Yeah, there should be a clarification of sumo or conventional when it comes to PB's. I personally wouldn't call myself a 600 lb deadlifter if I could do it sumo, but not conventional.

[@hipdrive]

@@A-A-RonDavis2470 the gap will never be significant unless its a beginner or someone with abnormal leverages

[@kemsouexe174]

hi alex does ohp seated with Smith machine is the same like without , the gym i go to dont have a lot of equipment the only place i can do ohp seated is with Smith machine

[@AlexLeonidas]

For hypertrophy it's arguably just as good. In fact, that was Big Z's favorite OHP accessory.

[@noice1031]

do you think that SLDL has more fatigue than RDL/GM because its deadstop?

[@AlexLeonidas]

That's right and many can lift more than their RDL