Deadlift 500 Pounds + Run a Sub

I was looking for a great fitness challenge for 2021! This one will take me all year to train for and combines two of my favorite things, running + lifting. Thank you to Noom for sponsoring this video! Take their health survey to get started: bit.ly/noom_nicksymmonds #noompartner
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Thank you for watching this video. My favorite days are those that stimulate me physically and mentally. Athletics keeps my body fit, entrepreneurial business keeps my mind fit. Welcome to the life of the ATHLETEPRENEUR!
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Nick Symmonds is a two-time Olympian and a serial entrepreneur. He is the founder and president of Nick Symmonds, LLC and the co-founder and CEO of Run Gum, a caffeinated chewing gum company that gives people a quick boost in energy and focus with their revolutionary energy gum.
Nick holds a degree in biochemistry from Willamette University. He is also an Eagle Scout, a published author and a licensed pilot.

[@nicksymmonds]

I am SO excited to train for this one! I will be posting weekly updates on Instagram. See you there! instagram.com/nicksymmonds

[@cglcoolman5260]

Ok

[@JacobWillson]

Here right away for this one!

[@rajsinghrajput6719]

Sir please make 800m training schedule weekly please sir

[@jaiden_knudson7898]

Thank you so much!!!

[@jaydeepmodh2803]

I'm.4th to view this lots of love 😍😍

[@jaiden_knudson7898]

Dude your such a beast your an inspiration for alot of people out there

[@tuggspeedmen2734]

Yea he is

[@zachfriedman4263]

Grammar

[@tuggspeedmen2734]

@@zachfriedman4263 gamer

[@davoelo]

Can confirm

[@tuggspeedmen2734]

@@davoelo what are we confirming bad grammar

[@ParkerMax]

I think that deadlift needs to be at least 1,000 pounds. This way, a bison would be deadlifting the weight of a bison!

[@nicksymmonds]

hahah I'll train my bison butt off to get there!!!

[@cwetz226]

@@nicksymmonds after that he should find a real bison and deadlift it

[@cwetz226]

@Samuel Aslan your saying you don’t believe in the power of the 🦬 bison?!

[@cwetz226]

@Samuel Aslan you underestimate the power of the bison 😤😤😤

[@forrestgump8717]

@@cwetz226 i'd bet on eddie hall over a bison anyday.😤😤😤

[@prestonruns]

I would recommend getting some input from a legit power lifter for your deadlift work! Really solid starting point though! Impressive stuff💯 Those squat shoes actually make deadlifts harder and I would recommend taking bigger weight jumps when going for a 1rep max so you don’t become as fatigued.

[@jacksonrowley2782]

And he didn’t use and claps and the weights were sliding at the end

[@CoulRanch]

He could’ve went up more if he used straps or an over under grip

[@Anon.G]

@@CoulRanch I actually think his grip was fatigued because he did way too many work up lifts ans went in too small of increments

[@luxajosef01]

Huge respect for Nick, but i feel like his traps are shrugged during those lifts... And I dont think thats helpful...

[@haydenblanchard9014]

@@luxajosef01 True. Great deadlifts for someone who specializes in running, but the shrugs at the top are a no go for maxing.

[@simplycaleb8436]

Nick I’m a freshman in high school and I ran my first sub 5 mile in early October of last year! I got 4:57 and I was really proud of that time, thank you for the motivation, lots of people look up to you!!

[@nicksymmonds]

FANTASTIC!!!! Keep working hard. I have a feeling that 4:57 is just the beginning for you!

[@tuggspeedmen2734]

Caleb give our video a loom I’m happy to help

[@simplycaleb8436]

@@nicksymmonds 🤩thank you!

[@toddworth2628]

@@simplycaleb8436 im also a freshman and i run a 4:45. Whats ur pr?

[@simplycaleb8436]

@@toddworth2628 that’s sick, where you at?

[@Lidz2193]

Love it! Always fun to watch people analyze an upcoming goal and chip away at it. You are an inspiration Nick. Looking forward to see how it unfolds.

[@lukezobrist6760]

You should deadlift in flat shoes. Those look like they have an elevated heel.

[@Ryan-jh4oi]

Yes I was thinking that same thing, even barefoot would be better than Olympic shoes, since you dont want the raised heel for deadlift

[@RobbyDesmond]

It looked like he swapped out for lifting flats (like Metcons or something)? Were they not?

[@reidhogan7309]

@@RobbyDesmond no I think those were nike romaleos which have heels

[@DCtakeOFF]

i was so confused when he put those on. puts you at a disadvantage for the deadlift.

[@mattswiftney9178]

Agree. Those shoes are meant for squatting not a deadlift PR

[@kosukemedia]

I see you with that clean transition 7:08

[@shreychettiar7789]

Nick is the actual goat dude. like my inspiration. OLYMPIC RUNNER

[@tyronehaylett8179]

Must say your videos are a inspiration too all up and coming runners, you give super advice and you don't just talk about it you physically do it, must say keep up with the great videos knowledge is power.

[@elistewart1780]

I set very similar (but less) goals with deadlifts and my mile time for the year! Best of luck , let's hope we both reach our goals

[@anthonyjoshua1603]

Loved this video Nick waited so long for it!

[@nicksymmonds]

sorry it took so long to launch!!

[@TannerMorgan]

Excited for this series!!

[@bretstevens262]

Nicely done Nick! Good luck with your 500lb deadlift and sub 5 minute mile goal!

[@ianweaver534]

This was worth the wait!! Your an inspiration Nick!!

[@paulduffy2524]

Bison, big fan, I always check out your videos for the work out/run info. I have powerlifted for decades and run about once a week. Packing in 170lbs on your deadlift in one year, along with keeping a crazy fast mile will be tough on your back. My 2 cents for the 🦬, I loved the bench press and deadlift, but pushing the deadlift that hard caused me a back surgery. It took me a few years to get back to near normal...If anyone can pull it off you can, good luck and be careful!!

[@alexanderduong6530]

Love the content, can't wait to see this happen! I would try to fix your deadlift though, some things and concepts either needs to be fixed or missing, but other than that, looking forward to what awaits in the future!

[@joekipper1531]

Love this challenge! This is a huge accomplishment for any athletes. Especially crossFit athletes and triathletes

[@Gtorres664]

Love your content Nick and thank you for helping me thrive to be better everyday.

[@nicksymmonds]

Thanks for watching! Keep working hard towards your goals.

[@centaurw8lifting]

That’s a great goal! Good luck with that challenge.

[@AverageAthlete]

Looking forwardto seeing you progress. Just set myself a similar goal consisting of a sub 5 mile, a 300lb bench press and a 7c boulder all in the same day. So I'll be on the look out for training tips for the mile time.

[@pike1268]

This channel best be hitting 1mil by the end of the year it deserves it

[@509CCB]

You’re a beast brother. I have no doubt that you’ll do it. Can wait to see you smash that at the end of the year.

[@charleskennedy8695]

Awesome dude, I will be watching your progress

[@pnorva]

You made that Sub 5 min mile look effortless. Looking forward to your progress on the deadlift. Goodluck!

[@brandonwellee8599]

Absolutely amazing to see that challenge! I would suggest a switch grip on your deadlift, you would of had that 335 easy peezy. Thank you for all your inspirational videos

[@gankhammer9926]

I’ve done a 305 bench with a 520 mile at age 42, was super proud of that. You guys are killing it.

[@ari7gam77]

Nick will get to that level to someday,

[@yahirsvega323]

Crazy glad you are back 💪💪💪

[@khidirmuhammad4492]

hey nick ! damn I remembered when you just started this channel and you almost commented on every other comments ! Glad your channel took off :) I guess olympian's work ethic do translates to every aspect of their lives. Here is to further success :)

[@cahal]

This is an insane commitment. Will watch.

[@--4606]

GO NICK! You can do it!!!

[@ryantherunner821]

You said last video that your next video would have something to do with lifting and running and I was thinking of what it was going to be. Now I know! This is a incredible feat!

[@jacko7257]

This is so insane! When I did lifting before running, my legs felt like melty butter

[@nicksymmonds]

yeah I always prefer to life AFTER running

[@jacko7257]

The Bison understands me 👁👄👁

[@kspparkle9729]

I love ur energy dude keep it up

[@rafaelluis8300]

Go Nick! I just started weightlifting a month ago and it’s so awesome to see content of running and lifting! I feel like you could’ve gotten 335 with some grips👍👍

[@j.matthewbassett3706]

Nick!!! I love your content! Keep up the great work! I always hate giving unsolicited advice, but on your deadlift it will be easier if you do it barefoot and try using a mixed grip to grip the bar. I know you’ll hit those numbers with your work ethic! Keep up the great work, Mr. Bison!

[@marcrodriguez4405]

Yes, add the mixed grip!

[@Gargamel04]

I can't believe you did this video, Nick. For years I've claimed that I'm one of the only people on the planet with a 500lb Deadlift and sub 5 mile (4:41). Glad to see only Olympic athletes are talking about it. Love the channel!

[@alexground3622]

great video nick

[@Richard_Garza]

Bro badass, love the over hand grip. I usually use mix grip after 200lbs+. My max is only 295lbs, weighting in at 125lbs. Gonna work hard on my dead lifts too, especially my overhand grip strength. Impressive strength man, inspiring as well.

[@MrUKRAINEC]

It's the most interesting chalange I have seen on this channel! Waiting to see the results!

[@sebastianpallysnd5220]

Being a powerlifter but a fan of running I'm very excited to see this.

[@asuraa3912]

Me too. Him deadlifting killed me though. He wasted so much energy going up by 10 lbs, he easily would've pulled so much more. He also brought up that failed rep fairly quickly, his grip just gave out. He's probably around 350-370 lbs imo

[@sebastianpallysnd5220]

@@asuraa3912 yep a lot of beginners errors here lol

[@michaelrabich9635]

He also uses double overhand grip, not mixed or hook, looks like grip an issue as well.

[@alfredogonzalez8735]

@@michaelrabich9635 he probably needs some more grip strength as well, when you're get to those weights at some point your hands just can't hold the bar

[@rohanshah8386]

I love your episode!

[@adyuttamalemyan4304]

Sir please some videos on running posture n warm ups and the basic stuff thats a runner should learn from you ♥️

[@RunThePlanet]

Great challenge. Agree the 500lb deadlift lift will be the hardest part. The running part will be easy for you, just keeping on top of it through the year. Look forward to seeing you achieve this - one of the better challenges.

[@charliecrary6308]

Nick Symmonds is my favorite superhero

[@Vanlou]

Nick honestly has the best mile challenges haha

[@kewalmer7225]

Man even at 37 youre doin this much, hats off sir for inspiring the youths and we'd like to see you do more challenges in the future 👍

[@tuggspeedmen2734]

It’s crazy at that age

[@riccardogiovetti]

@@tuggspeedmen2734 I'm a huge fan of Nick's content and loved him as a pro runner, he's great and I'm not trying not to give him credit for what he's doing because it's a really tough challenge. With that said, he's ONLY 37! he's not old at all! You all talk like he's 70. Remember he's a world class talent, used to run sub 1:43 and was a pro till 2016/7 i believe. Justin Gatlin ran 9"87 at 37, Mo Farah set a world best last year at 37.. come on guys, you're still young and strong at that age

[@tuggspeedmen2734]

@@riccardogiovetti the dudes a talent for sure no ones dodging. Him at all honestly I hope he reaches out for help I would love to give him some help on the strength side of the house and how to balance the two

[@Pantelifts10]

37 is nothing on our day and age. I'm 34,physical job and keep getting stronger every year. Just gotta eat well and sleep 6-8 hours

[@zachariot9073]

Cant wait till this weekend

[@thorgod0824]

Now this is a great goal!

[@jaydenlove9382]

Love the vids

[@chevyimp5857]

500 deadlift is pretty demanding for most ,but you are a gifted athlete... Good luck . I'm excited for your progress

[@Pantelifts10]

This is my goal atm. Already got the 500lbs deadlift. Just need to better my run. Love those challenges. Great all around.

[@jasonobrien9481]

Great idea for a challenge, I think you’re much closer than you think, looked like you could get 400 barefoot, less reps building up to max and hook grip. Looking forward to watching your progress. Thanks for all the videos!

[@naimadelafeunte9165]

Cant wait for the nxt Video

[@bigwil91]

i'll be following this!!!!

[@michaellynch528]

Nick you're my favourite youtuber

[@suede9072]

YOU GOT THIS NICK!!!!!

[@70gabino]

You'll get it. I'm 50 and at about 5:30 on my mile and hit 315 x10 on a deadlift and have never been a world-class athlete like you. I'm hoping to hit 5 minutes and get back into the 400's on deads later this year. Ambitious, yes but I'm gonna try lol.

[@andrewryan7583]

500 is a big call mate. Good luck. Hope you nail it

[@kev69323]

Great videos! Been following you for a few weeks now. i was a competitive miler in high school, with a personal best of 4:48 my junior year. But i weighed 130 lbs when i did this. Im in my mid 30s now too. I got hugely into bodybuilding/lifting when i graduated high school. I now weigh anywhere from 190-205lbs im pretty sure. i was 209lbs about 6 months ago, but havent weighed myself lately. trying a sub 6 minute mile at my current bodyweight. the only hard part has been trying to find a facility that will let me use their track during the week!

[@codehawkofficial]

I am missing running badly. I was putting in loads of work before lockdown started, was bumping up my weekly mileage, but lockdown destroyed all progress. Now I am overweight, but I will start running again, and this time, will become better than last time!

[@kangsankim976]

Sorry if this is a bit intrusive, but what’s ur mile pr? How much were u improving weekly? Sorry, I just really enjoy these types of stories

[@andrukthegreat]

Go Nick !!!

[@ryansedig7925]

Best of luck! I'm training for my first marathon in April and then working towards squatting 405lbs and running a sub 5:30 mile in the same day by the end of the year.

[@freneticfanatic]

Valiant goal. Best of luck to you and keep training hard AND smart.

[@domkill777]

Hey man, great video I love this challenge. What a lot of people don’t realize is that to be able to do both the deadlift and the 5 min mile separately is really difficult to do, let alone do them back to back. I am roughly the same strength as you in the deadlift, maybe a little higher at the moment and I can tell you for sure, it is not easy increase your one rep max. I would experiment with different forms when you attempt the deadlift. Some people do it sumo style which brings your core lower to the ground, decreasing the range of motion. This can make the lift slightly easier to complete just by adjusting the lever points. I know this video was to help you get a basis of what your time would be and your deadlift would be, but for the deadlift in the future I would also suggest doing larger jumps in weight, or less total repetitions. There is nothing like trying to deadlifting a one rep max. Many people tend to get extremely fatigued and it is common for dizziness to occur. So please be mindful that this is potentially dangerous if you push yourself too hard deadlifting or running right after. Wish you luck Nick!

[@10k.rich1e2]

At this rate nick should have 1 million subs by August

[@danielfreeman649]

Very impressed with that deadlift

[@danmoranfitness]

Just done this a couple months ago! Good luck!

[@ranjanmishra1639]

Fantastic sir very easy 4:55. Always waiting for your video

[@skc1538]

You've inspired me to run over the summer, but I got so lazy this winter 😪

[@AlteredState1123]

Wow. Impressive. Deadlifting scares me... a lot. Much success on reaching your goal.

[@HomeGymChris]

That's how you conquer the year! Thanks for the inspiration! #conquermindset

[@Patrick_McCullough]

Hey nick! Try not to Shrug at the top of the deadlift when you drop it! Great video man good luck on the journey

[@samhurwitz3755]

You tied my mile PR! Try not to beat it in your all out mile...well done!

[@ianweaver534]

This is such a cool idea!!

[@derekrubis6652]

You got this Nick & I’m in your corner

[@thewig70]

This was done twice last year, two crossfitters did it. But go for it Nick. Love your content.

[@toonsoffun5733]

That is a crazy goal of yours. Good luck adding 165 to the bar.

[@MrJames-vj1ic]

YOU GOT THIS ✊🏾

[@sasmitpal9283]

He's the champ...🔥🔥

[@diegoarias5904]

awesome challenge!! super tough goal but still within reach!

[@jonathanhart8570]

Inspired, again av sloped into chair mode, and I am reminded that healthy body =healthy mind, so thx nick 4 waking me up, depression was creeping up, 2moz morn, time to lace up

[@ganesanmegallan145]

Still kicking it!

[@jamiecrawley7313]

Hi Nick, great video and good luck! Just thought I’d let you know that I did this in the same day in July and my brother Fergus did the 500lb squat and sub 5 minute mile in the same day too. Both videos are on his channel - Fergus Crawley

[@Vader93]

I love how running a 4:55 mile was slow for you. If I ever did that I’d be thrilled

[@blakeand_drums5578]

Love ur vids

[@estelja]

Nick, try the sumo style (wider legs, arms inside of knees). It allows a more vertical back and uses legs more than low back. Should suit your build better.

[@sanki7087]

I guarantee you'll achieve this goal very easily ❤️ Love from India 🇮🇳

[@aryannair2647]

Early gang leave a like, love your work 🥰

[@nicksymmonds]

Love the early gang! Thanks for watching my videos :)

[@samkemper1]

Faster than me and twice my age!! So much respect

[@KC-cr2xw]

Hey nick! I love your vids, kudos to you for all the crazy challenges! I was actually wondering if you have any advice for high school runners dealing with adolescent anterior knee pain; I'm not sure how much I can push my mileage before the pain gets too severe, but at the same time I also really want to be able to break 6 in the 1600 by the end of track season (I'm a freshman girl, current 1600 pr is 6:28 from 7th grade since I didn't have an 8th grade season) so I need to be able to have decent mileage in order to build an aerobic base. Any tips in terms of training, nutrition, and pacing would be helpful if you get the chance to reply.

[@evantyler2360]

Nice work picking both sides of the spectrum! Good luck! 500 pound trap bar deadlift as the backup?

[@ThatRunningGuy]

Fantastic effort Nick💪 my goal is to run a sub 5 min mile this year (I’m 46)

[@en4431]

Try doing an over-under grip. Grip strength issues will become much less of a problem

[@kevinoconnell7260]

Class 👏👏

[@brandonwhite9270]

Short answer: yes

[@MarMaxGaming]

Best of luck, man! Would love to see this! I think you’d get a kick out of my bizarre running challenges… I beat Ninja Gaiden on NES at the same time with our NESbike. Also with Contra, Battletoads… Mario and wii sports will come soon enough. Pokémon Snap and Punch out too!

[@IncFn]

Hey cool vid you inspire me

[@vercolit]

A few tips for the deadlift (don't take me too seriously, I'm not that experienced myself and barely deadlift in the high 300s) that helped me tremendously: - pulling the slack out of the bar goes a long way - sumo might make you deadlift more weight - a narrower stance can help if you're not massive - going all out all the time isn't great for deadlifts, going hard but slightly restraining gives better long term success (at least for me, and I go all out once every 2-4 weeks) - putting variants of the deadlift that target your weaknesses + simple deadlifts in your program gives you similar results to deadlifting twice a weak with less recovery time I hope people that read this find it useful!

[@CaptainSwagg30]

I'm very impressed

[@arturoesquivel13]

You make a sub 5 min mile look sooo easy!!!