DEADLIFT: Correcting your start position

Found this video useful? Consider buying me a coffee: tinyurl.com/y5...
In this video, I go into some detail about how to properly position yourself with respect to the barbell when setting up for the deadlift.
There are many resources that show different starting positions and how they affect biomechanics, however, most only show the effect of changing knee angle, hip angle, and torso angle. In this video, I suggest keeping all of those angles the same (as your normal set up) while shifting the entire body at the ankle joint.
Cueing "back" just before the lift will help generate more speed off the floor without compromising the lockout. If anything, this technique will also help your lockout. I suggest practicing this at lighter weights and finding your perfect start position.
Online Powerlifting Coaching - [e-mail]
City Strength - www.citystrengt...
Contact me - [e-mail]
IG - / 5trong
facebook - / jpcauchi

[@myrongaines3022]

3:07 "NOPE"

[@hasanschokz9924]

Thx!

[@net200777]

I've fallen and I can't get up

[@Fortress333]

It's been 2 years. Have you managed to get to your feet again? I am genuinely worried :)

[@balwaann]

@@Fortress333 He's dead

[@BasementBrandon]

Very helpful explanation, this is something I need to get better at.

[@JohnPaulCauchi]

Thanks dude! Yes, I've noticed this in your lifting! Let me know how it helps

[@DannyCoreRacing]

John Paul Cauchi this just solved my issue I think. my squat and deadlift are both at 425 lbs and I couldn't figure out what i was doing wrong. going to try this out next session

[@joakimdam9723]

@@JohnPaulCauchi Could this possible be harder for taller lifters? I'm 1.84 cm myself and I feel like I loose all my power in the button when I do this (I need knee forward in the deadlift to have any power in the bottom and people have told me it's because I'm tall)

[@TunnelVisionAthletic]

3:08. She knows she fucked up lol

[@JohnPaulCauchi]

mfw i walk into a threesome

[@inyourdream309]

she is so thicc

[@PhyFK8]

Wow. Best presentation of this cue I've ever seen. Great stuff JP

[@benc4032]

Oh my god. You might have just changed my life.

[@kwastek]

1:48 "Smooth Criminal"

[@designatedbroker2483]

I Tried this. I placed my bodyweight behind the bar and tried the “shift back” cue to fall backwards. First set felt good. But the second set I fell down ass first on the floor. My bodyweight is 69kg, weight of the lift was 160kg. Any tips on how to prevent falling back with my ass on floor?

[@NMSOfficial]

These vids are great, saw the one on shoulder depression, deadlifts cues, squat descent speed and this one. MORE! The shoulder depression for bench helped me increase my comp bench by close to 10% since last week!

[@JohnPaulCauchi]

Anton Fagerberg dude that's fkn awesome to hear!! I'm happy to help

[@kulls13]

I have trouble off the floor with my conventional deadlift which has always confused me because it's supposed to be the easier part! This video sheds a lot of light. Thanks!

[@davicii1]

A little Tutorial about japanese bench grip and arching would be nice!

[@TiberiusStorm]

It already exists: kzbin.info/www/bejne/e4jKdn2fqd2orMU

[@thiccbrah]

Damn JP, massive thanks for this technique, off the ground strength shot up through the roof this session and let me hit a 10kg PR. love the content!

[@demetrichan8961]

that's totally a Michael Jackson move JP. Lol thanks a lot mate

[@yimingzhh]

Shifting of body weight occurs at the ankle joint. Great tip!

[@justinengland9814]

3:10 poor lady lol

[@Michael-pm1tq]

Have my deadlift session tonight. Thanks for the tips JP

[@aarond2753]

Found this after watching Calgary Barbell recommending JP for this specific topic. Very helpful tip!

[@Matt_Lifts]

Exact problem i had. Tried to fix it by sitting back, just like you said not to do lol

[@_mrlift]

Great video as always JP however I think this way only works if you have great leverages like yourself . Could you do a demo with someone you has average / poor leverages .

[@kamsalad]

When I try to do this I lose balance backwards and fall/stumble backwards, even if I complete the lift... Any tips to avoid this?

[@Rather_B_Skydiving]

I'm wondering if this might be the exact reason I hit a brick wall on my deadlifts. To make matters worse, my low back has been sore asf & last time I tried them I couldn't even pull a single rep with like 80% of my highest set of five. Definitely going to try this next time i deadlift as soon as this low back soreness dies down.

[@angelodicarlo5200]

ma boi JP putting out some highly informative vids! Good stuff man :D

[@JohnPaulCauchi]

Angelo Di Carlo thanks bro. Hope you like my editing game. Nothing fancy like your level but I try

[@angelodicarlo5200]

I'd take content over quality everyday of the week! keep it up!

[@amirkazemi2517]

very profound - thank you very much. Iam going to try this to get my PR of 365. I am stuck at 355 currently - due to bad mechanics

[@ARJacot]

Very helpful.. Yell at you camera person for moving around too much when trying to look from the side.. Your explanations saved it.

[@DatboyMart]

What makes this extremely awkward for me, being a round back puller? I feel like I cant generate force? Is it due to an extremely low posterior chain compared to quads + lower back?

[@jaimejaime3850]

Love the shifting explanation . Don’t forget to tuck the lats or flex them . I just fkn strained my lats because I wasn’t nice and tight

[@dibya8590]

This is exactly what all the great deadlifters do. There is a lot of incomplete information on youtube even by very popular youtubers. But this particular cue of shifting the weight backwards is the actual way to do it. I have always struggled with the deadlift because I always put my shoulders out over the bar as taught by a very popular youtuber. But that is not correct as I was not able to produce enough pulling force. But keeping the shoulders inline with the bar and shifting the weight backwards is golden advice . This is what works. Thanks.

[@devinkumar5655]

Hey JP, would you say that this advice is true for equipped sumo? You said not to focus on getting your hips down by I feel that that is how I get the pop from the suit. Thanks for any advice and clarification!

[@cszabo8899]

It's an actual TILT backward. Thank you!

[@JokeZ1337]

Isn't that essentially just the lifter having his feet a bit too far behind the bar? If you say to shift the weight back over the ankles then the shins become more vertical, right? And that could have been also accomplished by starting with the bar closer to your shin in the first place or is that not enough?

[@hingoppa]

Hi JP. Is this cue similar to like youre trying to fall back? I cant try it yet cause I'm at home but seems like it'll be quite a tricky balancing act. Thanks and more power

[@snorlaxcom]

I don't get it. Scapula is said to be over the bar, thus shoulder will be in front of the bar. Which is it? Shoulder over bar or scapula and why?

[@SnowSC2]

I'm 6'4 and have been trying all kinds of shit to avoid having lower back pain from deadlifts, I'm surprised it took me so long to find someone explaining it the way you do, this feels so much better

[@piotrrekas942]

Seems legit, but what about bar placement? If we do this trick it woudn't be directly over middle of the feet?

[@AmanSingh-si4hc]

at 4:16 when you started rocking back I instantly knew I've fucked up on deads, I thought I was supposed to have my back retarded to get directly over the bar and then bend from the knees get in position, ohh man I can't wait to try it differently now thank you so much

[@shiftlight314]

Even at the end, your shoulders are far forward over the bar - I feel it would make more sense for you to roll the bar forward an inch. notice around 5:46 you set up like this for the sumo with that bar, not over midfoot. The bar over midfoot is a myth. Just as "the same deadlift and squat stance for all", is.

[@adaptedpewithmciver3764]

I’ve read that your shoulder blades should be over the bar. That would put your shoulders slightly in front of the bar. What are your thoughts?

[@robo__cop8154]

hey jp i've never done this ,always start from a neutral position on the ground not leaning back .i tried doing this when standing my toes lift of the ground .i saw in the video your toes dn't lift off the ground .something i have to practice then ? or when the weight is heavier than my bodyweight this will not happen ?your input would be valuable

[@dude157]

should you squeeze glutes as you drive hips through, or should they be activated from as early as the setup?

[@emiliospowerballer1441]

hey man i got a question and hopefully you respond. nice video btw. i have been deadlifting for almost 2 years now and i reached 260kg max at 83kg bodyweight. ive manaed to figure out the perfect poitio for my legs, which is exactly wat yu point out this video, HOWEVER, my back is round when i deadlift with perfect leg stance. DOES THIS MEAN THAT MY HIPS ARE STRONG ENOUGH? this is the best answer i have right now, but im trying to get as many opinions as possible to figure out why. btw, i have long legs long arms and short torso so my hamstrings and glutes are quite high. whats your opinion? ty

[@dustinmoorefield4179]

And thats a sub. Incredibly helpful.

[@mikedunn4077]

Great cue...thanks for the video. Think this will help a lot

[@Mephi64]

god this one one helped me SO MUCH ! o0 powerfull exact and precise explanations thank you mate u litteraly made me improve my DL ! cheers (subbing)

[@Ken32329]

would the shoulder to far and behind the bar when switching the body weight?

[@maxxresults3974]

looks like you really like to have your lower back do all the lift. lol when you get a set of legs and hips you can really start moving some weight. do you do cross fit. lol

[@Shay-wl3ov]

this is exactly what I need at this moment! Thank you!

[@robbiecrawford4345]

Awesome tip, never heard this before, ill try it tommorow

[@xEgoist94x]

ty soooo much i just pred today thx to your tipp, never understand what it ment before :D

[@Nguyenrepz12]

Instead of telling the athlete/client to shift their body weight back, could you tell them to get their hips higher and get their shins more vertical or is that the same thing kind of?

[@hbk4eva1]

JP, I have an sbd belt too and I really like it but I sweat like a fucking pig and the suede on the inside is no longer in pristine condition. Has this happened to yours at all and does it make you as sad as it does me

[@haseebsheikh1644]

why do i feel way too much upper hams durinv the conv deads

[@markaulaumea5383]

Fucking beautiful stuff man. Thanks

[@thvtsydneylyf3th077]

You look like Patrick Cauchi of Brighton

[@madysarr8845]

This is not optimal. That's why he nearly fell over

[@keybladex1337]

Been putting out some cracking videos lately JP!

[@The_Daliban]

maybe do a video about intensity and frequency

[@bobsagat4211]

Thanks for the tips JP! This helped my positioning for my sumo deadlift quite a lot.

[@CoachArian]

Would like to hear what you think are the best assistance exercises for strengthening the sumo deadlift.

[@blaatschaap83]

Omg this is the first time this clicked for me.

[@EFAWC]

very helpful, thanks!

[@free07styler]

so essentially weight is being shifted to the heels?

[@micheldebruin6229]

Super.....now i go break records

[@matt41252]

Hex plates been fucking me up then it seems

[@edgibbs3229]

Very poor technique.

[@altuber99_athlete]

AMAZING. Underground channels are the best.

[@nicholas6081]

Wtf why have I not heard about this

[@zackyan3921]

good to mention that ankle not the knee ! thx

[@danielnator]

whats it like to be a champ, champ?

[@skyekingdom0]

this is a problem i have thank you jp

[@dax97]

why is he hyperextending ?

[@danfriend4227]

JP this is fucking incredible information. You truly are amazing. Been thinking about popping into obsidian. But it's a bit further than my usual gym :/

[@JohnPaulCauchi]

Dan Friend Bro get in touch with me and we can organise something ! There's a few options!!

[@brownerthemonk]

Great explanation! thanks

[@cmurph570]

thanks this was awesome.

[@Iaintsayinnothin..]

amazing technique

[@BeMyVforever]

His upper back isn't that straight and I've been doing the same (lower back is not bending, only upper) Is this something bad and what can I do to fix this? I've tried so hard to activate my lats but nothings workinggg

[@JorgeGonzalez-sx7fk]

bemyvforever rounding of the thoracic spine is sort of ok. Youre much less likely to injure yourself rounding the t spine than the lumbar spine. If youre uncomfortable with it you could try improving your technique on snatch grip deadlifts and bilateral barbell rowing variations, especially snatch grip rows.

[@ashl2200]

Where can I find the shirt you are wearing??

[@marbin1196]

Dude your awesome af

[@pauerfull89]

This is a great video

[@MrJ2495]

So in your opinion is retracting your shoulders to have a tight upper back bad? I'm curious to know because I sometimes do this and if so what should I do instead, a response would be appreciated thanks

[@JohnPaulCauchi]

Hey bro, check out my video on this topic! kzbin.info/www/bejne/sJiQineQgKqBopY

[@yeeboy217]

dude I love you for uploading regualrly dont stop !... lol .. always leaern a lot from your vids man cheers

[@JohnPaulCauchi]

I'll try! KZbin is time consuming but I do enjoy it and i love sharing some information. Glad you like the content man

[@lukeya1983]

Excellent tips

[@DirkBernauOppendorfGrindhouse]

yeah, a white monster zero ... my favorite :)

[@MhUser]

very informative; subbed

[@muhammadabdulfattah2635]

Awesome tips 🖒

[@Numb3r_47]

Nice video, JP!

[@sontran9411]

this deserved 1000 likes sir.

[@JohnPaulCauchi]

Tran Son plssss. Share it around :D

[@laughter95]

when you say to sit back using your ankles, does this cause your center of mass to shift from you midfoot toward your heels?

[@JohnPaulCauchi]

Yes and no. Your own centre of mass will shift to your heel but once you initiate the pull, you'll be balanced over your midfoot. The barweight will always be forward of your own C.O.M and so it's important to understand that the c.o.m of your entire system (bar and body) needs to be over midfoot. Hope that helps

[@spiralphysiotherapy4196]

Awesome tip

[@ag9297]

Deadlift is not a push, not a pull. It's a hip wedge! Duffin told me that and it holds true.

[@Matt_Lifts]

Depends on your leverages. For some people it's a push, for some it's a pull and for some it's in between.

[@supimjocktopus]

this was so helpful holy fuck. recently i've noticed my sumo deadlift form has been off and i attempted a 470 lb PR and that was my exact issue. My bodyweight was shifted over the bar and all i did was retract my shoulder blades thinking that brought me behind. I've watched your other videos on deadlift cues and my workout went so well today and i pulled 415x3 much easier than it used to be. Thank you so much for these informative videos they're going to help me so much.

[@joshgraham4399]

Hey john, ive been resistance training since I was 13, I'm now 24.. recently ive been having lower back pain and I think its because my deadlifting volume has increased gradually, which may have revealed a technique error in my lumbar spine... After some physio work, I returned to deadlifting and I was only lifting 130kg to see how it felt, and it felt awful.. the next day I was getting sharp shooting pains down my right leg, ( shortened IT band from driving maybe ? ) so the only thing I can conclude is that my movement pattern is dysfunctional and I need to rebuild from scratch, focusing on the glutes and core to try and take any of the direct / prime movement out of the lower back.. or I have a disk injury, or nerve injury and will never deadlift again ! .. I can squat, however it feels very achy on my lower back, a sensation I'm not familiar with... I have always done conventional, so I'm going to switch to sumo as its a more open hip position, and there will probably be less segmental movement in the lumbar region, and see how that goes.. but I always thought my deadlift form was near perfect ! ive been many top coaches and no one has ever said anything bad about my form in the deadlift..

[@mrckly]

lol that girl

[@akashgoyal9585]

Thanks sir

[@AlexanderEmmanual]

Really helpful cue thanks JP.

[@trapeze42]

I do the hip sitting thing in sumo and that's probably why I'm sucking at it. Thanks for the help, JP!

[@Beastzz77]

I found this cue by accident when experimenting, blew my deadlift up by 20kg. Sadly after switching from strap to mixed grip I forgot how to do it. 1RM drop 15kg

[@matnardone5529]

I think I have just this problem and wondered how to fix it without sitting back. Thanks!

[@zuluman8]

Very helpfull video. I have trouble with my speed of the floor. I am stuck on 210kg/460lbs I watched one of my training video's and my shoulders are indeed infront of the bar. I would have never thought of that if i hadnt watched your video. Cant wait to go into the gym and correct it.

[@ant3358]

Why do you not suggest us 'rocking backwards' in order to find the right position? Any negative implications? Thanks for the super informative videos!