Deadlift Set-up and Body Shape

[@lyrralt]

You are entirely too helpful and reasonable for the internet.

[@sophiashcherbakova2867]

Excellent video content! Apologies for chiming in, I would love your initial thoughts. Have you tried - Millawdon Muscles Mountain Trick (erm, check it on google should be there)? It is an awesome one of a kind guide for learning an effective strength training program to get fast results minus the hard work. Ive heard some pretty good things about it and my best friend Jordan finally got great results with it.

[@peterpace3379]

@@sophiashcherbakova2867 fuck off with the bullshit advertising

[@NotSoLiberal]

Overrated channel.

[@jacko717]

the most informative channel on YT- this dude speaks sense.

[@ariensnoek7417]

+jacko717 most informative = AthleanX :D

[@venkteshprasadmayarao7265]

+Arien Snoek AthleanX is 75% informative 25% crazy

[@jacko717]

Arien Snoek yes, a good channel but no beard action.

[@michaelasar1012]

+venktesh rao too be fair this channel had crazy too and the crazy for both of them are good lol

[@benjaminanderson6856]

2nd after athlean x

[@waterchilde]

I love the fact that you adress the fact that body build does play a major role in finding safe form for many lifts. This is something that does not get talked about enough IMPO, and please, keep making these videos. They are valuable and extremely helpful. Thank you!

[@waterchilde]

kaz zimmerman Also, I said fact, twice. Blah, typos. Regardless, great job, and yeah, I wish this topic got talked about more. Too often it's only people yelling about how so and so's form sucks, without any consideration for their individual body type. Drives me crazy.

[@jaredyoung5353]

If lifting doesn't workout you could get into drawing :)

[@Boxing_Reviews]

Jarrod Youngblood lolll

[@ThePRinZy]

Wow, Thank you so much, Alan. You're the first person who are not being ignorant about different body proportion. Everybody I know, internet or real life, and the stuff I read always ignore this issue and keep telling me not to squat and keep my hips up, because I'm type C. Didn't stop me from deadlifting though, I love doing DL. You earned a subs just by this video alone, man.

[@timbretrent113]

I'm 6'1" with a 6'6" wingspan and long legs as well, so like person "B".This vid was very helpful! I was concerned because I was pulling and someone told me I was lifting "with all back" and had to fix my form as my hips were too high. I always felt like my feet and shoulder blades were lined up correctly and the lift felt natural to me like this. Thanks so much for your help Alan!

[@breadman5048]

5 y later.. do you still deadlift? And how do you avoid it not being all back LOL

[@labibchowdhury5935]

I have exactly same stat

[@apo3118]

I have watched countless videos on deadlift form and this was BY FAR the one that helped me the most. Thank a lot

[@pizzomedia7261]

Hey Alan, this is such a great video. I'm built like person "B". I'm 6'3 and all legs! Until recently I thought my mobility was not good enough to deadlift, but then I tried setting up like your figure "B" video. Setting up with my hips high feels so natural AND I feel much stronger starting from this position. Thanks for the help!

[@pookiewood]

Tall and lanky here and have been deadlifting for years. I was told the other day in my group fitness that I need to drop my butt way lower but my back is perfectly straight. I told my trainer that runs the class that that's how I've always done the deadlift and have gotten up to 315lbs with not one issue. I feel the pull in my hamstrings, glutes and lower back. Working with 2 other guys, one with a similar body type and the other guy shorter than us we were just fine at first and after the trainer told us that we started all doing the circle "bend this way, your knees are over the bar, push back, etc." A guy from another group even joined in the fun. It was kind of frustrating! I then said hey everyone does it different which is what I truly believe. Thanks for the video!

[@TheDevonFoley]

i dont know if it's the beard or the knowledge you posses or how you teach but literally (and i do mean literally not figuratively.) all of my main lifts have skyrocketed in the past month. Thank you Alan!!! keep up the awesome work and beard on!!

[@TheDevonFoley]

Luke Brown they could possible have devolped rocket engines. i happen to be an A-10 warthog in real life.

[@liamhynes87]

As a 6'2 person who loves heavy deadlifts, I'm just going to link your video to those who say that my hips rise too fast. I pulled 405lbs for the first time last week thanks to you; thanks again Alan!

[@jahimuddin2306]

Where are you at now?

[@dustinbroderick3878]

Haha lol prolly with a hurt lower back

[@mat1west]

Thanks Alan... that short vid has put an end to years of me trying to achieve a 45 degree torso, when I'm clearly in the b) category. This has helped hugely!!

[@bernieorbust6104]

Sumo deadlift is perfect for person B. I know you've said you don't like sumo but its an excellent variation for those with lanky proportions and competition allows it. The reason it works as a form is that with the legs pushed apart, it can make the side profile look closer to person A

[@Druid51]

I'm definitely B and sumo is a godsend. It feels so awkward trying to fit my legs into conventional.

[@GrandaddyCrunk]

I should deadlift in this style too because sumo feels more natural, problem is I just don't feel it works the muscles nearly as well as conventional.

[@bernieorbust6104]

GrandaddyCrunk sumo works glutes hard, the hamstrimgs about the same, and is easier on the lower back

[@saikou8575]

NIGGAS I am Person B and I can tell you that sumo is not perfect for me. That isn't a good idea each person should take full advantage of their levers.

[@jaju123456]

Adrian Półtorzycki If training for Olympic weightlifting or something like that, then sumo is not an option.

[@sam111880]

One other thing is the pictures on different peoples body type am more class b long arms with hips and legs more closer to stiff legged form for a traditional deadlift naturally . I like your pictures because it actually taught me how to analysis how to teach others based on there body type. Because you cann't just look at a strong man and just say well looking at him he keeps his butt low and try to do the deadlift correctly with a class b type body. Anyway thank you and if any body asks how to do the deadlift i would be repeating your words to them. I am like a new person with these incredible strength change

[@teja1015]

Bar over center of the foot, shoulder blades over the bar. After dozens and dozens of videos, never heard it broken down like that. Great advice, looking forward to trying it

[@DiaryOfAFitnessJunkie]

I have taken something away from every single one of your videos. You explain things so clearly. Thank you so much - I am so grateful that I stumbled upon this channel.

[@gertleroy]

i am like person B. I recently switched to sumo deadlift, and i find it much easier to engage hamstrings and glutes. It also feels better on my lower back. Is sumo deadlift a good choice for people like person B?

[@iloqin]

Omg, thanks for saving my lower back and bad form! Everyone who deadlifts needs to watch this video. There have been so much advice and with a wrong beginning I've been doing this wrong all the time.

[@equanimity1143]

You have no idea how much this helps. I hadn't realized the effect that body shape has on deadlift forn. I have very long legs and a short torso in relation to my height, 41.5" legs and 31.5" torso. So my legs make up 57% of my height. I've been trying to deadlift with my back at a 45 degree angle because that's the conventional way, but it's impossible for me to have a flat back in that position, despite everything. Thanks to your video, I now realize that it is okay to have my torso parallel to the floor.

[@mariushager9983]

i tried to deadlift like that once and was out for a few weeks because i strained my back. i hate generic fitness youtubers that dont take peoples different anatomies into account

[@СлободаИлиСмрт-у1б]

I have to share my story with you guys. I've been deadlifting for about a year now and at the beginning listening to all those advices to lower the but down I've started to experience a lot of lower back pain that lasted for 3 days after my deadlift workout. Didn't know what the hell was wrong because I looked like the person A, I thought I was doing it right everything looked good but because of the back pain I wanted to just stop deadlifting. Until I started to think that maybe my proportions of legs and torso are different. In time I started to deadlift a lot wider but still conventional (something like Brian Shaw does) with my but high more like the person B and I've started to hit big numbers very quickly. So Alan is in my oppinion very much right.

[@СлободаИлиСмрт-у1б]

I am making a pause right now but I was at 200kg easy

[@СлободаИлиСмрт-у1б]

JSavic At that time was almost the same around 107-108 kg. But I am a natural lifter and lifting weights is more like a hobby to me that's why I don't use steroids or supplements...

[@thatoneguy8493]

Wouldn’t having your butt higher cause you to use your back more, in turn making your lower back pain worse? Jw cause I’m experiencing the same problem

[@mifster83]

Ye , also start like person B and I feel like Im using way to much lower back with no leg drive at all, feeling lower back soreness for days. Came to a point where I lightly pulled my lower back muscle, took me a week to recover and I dont want to do that again.

[@mahri9022]

Same bro. I was wondering why ppl kept saying push with your legs. Like I was genuinely questioning wether I was doing it right cuz it was all pull and felt like my back was doing all the work. It’s literally impossible to push in that position when you torso is almost horizontal. I was so confused but now I know the truth.

[@macectoman]

I concur with the last person: these deadlift videos are very well thought out and explained, making them extremely useful (helpful).

[@kymthompson6074]

You are the only person that has been able to articulate this. I’m 5’11 but I have an extremely short torso and 37” inseam. I’ve hurt my knees in the past and stopped weight lifting due to it.

[@Eric19401]

Your videos are VERY valuable. I shudder to think how many people have been injured trying to deadlift from a position not commensurate with their body type.

[@dfirdaussani]

You have no idea how helpful this video is. My pt always forced me to assume pose A, but my body automatically forms pose B and it hurts like hell. Now i can perform deadlifts with some confidence

[@Oracol]

Awesome video, man. Everyone else just bases ALL deadlifts on their on personal build, and as you've demonstrated, that doesn't work for everyone. Love that you showed us the principles we need to apply (to all builds).

[@patoubel]

Alan is so good. He should produce a set of DVDs like P90X or BodyBeast. He is so charismatic, he would make lots of cash. I'm ready to invest my own money in a 'Train Untamed' DVD box set.

[@gk-cl7so]

what are dvds? now people just stream almost everything

[@shellybelly2075]

Totally agree with you, Patrick. When you're this good, you might as well make some money with it.

[@JohnWick-rc9qq]

@Kimonimo Battazzello He has his own gym and he has merch for sale right under it...

[@AndrewShackleton]

Thanks for making this vid Alan, even though it's very old. I just managed to do deadlifts from the ground a few days back at 135#. I was scared to be frank, but your comments on positioning really helped. I'm 6'3", 60 years old and 180 lbs with long legs. My buddy checked my form and luckily I'm not rounding my back. Now I can start adding some weight. Cheers!

[@JesseGilbride]

Solid video. Love Alan's no-fluff approach. I've seen the concepts of this video elsewhere, but Alan just distilled it into a perfect presentation. Do we not have an award for this sort of thing??

[@realmikesally]

I had to look around quite a bit to find this information. You put it nice and clear, too. Thank you.

[@bleiddudd]

just did dl tonight and i finally said this just feels awkward, now i know why, at 6'4" with long legs and relatively shorter torso trying to fit into the "mold" of the dl form wasn't working, thank goodness i found this video, before i destroyed my back, thank you Alan.

[@supaguh]

This is exactly what I was looking for my 4’11, 29 year old, grown woman ass. Thank you, Thor ❤️

[@altuber99_athlete]

Alan, thank you for all your Deadlift videos.

[@Bigbencher]

Best analysis I have ever seen man. Excellent

[@shanemb3]

I'm like person B, long legs, short torso. I never feel quite right doing dead lifts.

[@krisztianwirsz3612]

arm length relative to leg length/height is also a factor to be reckoned with.

[@TheRami505]

Your channel should have at least 1 million subscribers

[@-XRP-]

Great information !!! Many instructors forget body differences when teaching.

[@fritzki1]

tall and lanky guy checking in: was deadlifting today and suddenly felt a sharp pain in my spine while using warm up weight. going to take some time off of DLs and then keep this in mind when i get back into it. thanks a lot

[@ibrahimhussienali]

fritzki1 same here ! i latterly broke my lower back today all kinds of tickes to sanp city

[@haydenanderson9534]

Great video !! Your explanation on different body types was much needed for a new lifter.

[@SturL]

I really love your videos Alan. You're sort of like power lifting in a nutshell; straight to the point, no BS, no make-up or sugar coating. I always look to your videos before I hit the gym in order to better my form and technique. BUT, I really think your videos would benefit from using a proper mic. I'd love to send a few bucks your way if you accept donations.

[@nerenahd]

Quintessential information, Allan. I'm glad I've found it before I got hurt. Cheers, man.

[@benj884]

Alan, you made your point. I have been hurting my back when I go heavy on dead and keep thinking I'm doing something wrong. Apparantly I fall into the person c build and need to get my hips down and focus on my shoulder blades staying over the bar. Fortunately my injuries were tendon and not joint related. Thanks for the video!!!

[@benverret7968]

I explained that to some people and now I'm glad I have your video to share as proof. Geometry applied to deadlift :).

[@lovelymox5545]

You saved my deadlift 🥺 I have a long torso and short legs it just always felt like I was almost squatting. Thanks!

[@10000rambos]

Thanks. I know this is an old video, but I’m the long legs guy. I be always struggled with the bottom portion of the dead lift. I’ve always leaned back and scraped my shins to get the weight off the floor...this has helped me a lot.

[@ZA-sy7dn]

Wow. Absolutely fantastic video. Honestly man never stop what you're doing the amount you help is unbelievable, just wanted to let you know everything is appreciated

[@sugarbunny336]

Hands down the most effective videos for weightlifting ☺️

[@jagelskarmcfly]

Love this explanation! I'm learning to deadlift and asked a friend to watch me while deadlifting. She told me that I should lower my butt which was very difficult for me since I'm 180cm and built like shape B. She is about 168cm and built like shape C...

[@liamhynes87]

You rock, Alan! Thanks for the powercleans tutorial the other week.

[@katricewilliams8181]

I'm so glad you posted this! It really helped me with my set up and knowing my setup is a little different because of my build!

[@encisonico]

Incredible, simple, and retainable information. Thank you Alan

[@agimcomas]

This is my favourite KZbin channel of all.

[@balance776]

Thanks a ton for this vid Alan, it came at a great time. im working with my wife on her starting deadlifts, and we're working on her form right now. This video helped her understand the form and setup a bit better.

[@mcrickyd32]

Thanks again for this video. I fall in the tall and short torso category and nearly parallel back when setting up. Have to remind myself this is the setup for my type and deal with it.

[@sam111880]

you explain the deadlift so well. Best explanation . I have correct my issues and i am making some serious progress back feels great. I actually like the deadlift like the bench press (though i still don't like my squat but thats another story). I do have one more issue with deadlift no matter what i have tried so far i cann't keep my back completely straight when lifting its like i have to force it. Don't get me wrong its not to rounded but its still there. I see it also in a lot of strong men lifters there back isn't completely straight. The only thing i can say is the main issue was bar placement and engaging the hips not only the knees when i did that my back was happy and my lifts started to go up.

[@BayAreaBeaST408]

I know I am a bit late to the video party but thank you! been trying to get my deadlifts up and I think the knowledge in this video will help me fix my form and do the dang lifts

[@sam111880]

Another thing that you had mentioned that i do is shoulder blade placement when i incorporated that i didn't have an balancing issue due to moments being created. Also from this video i learned that shoulder placement to far back will cause the bar to have to go up and around your knees which was my issue long ago that i didn't realize. But then i went to far out and felt like i was toppling over now i got it just right

[@jdawg599]

Very informative! Im most certainly of the B type being 6'4'' and only 180 when wet lol. So when I started deadlifting i wondered why my deadlifts looked so different from everyone else. Thanks

[@TheSamaell]

Thank you sir ... I'm a B so it's either I contort myself to the point of pain ( no bueno and no fuerte ) to get to a correct position or sumo to get to a butt down and drive some legs or do it all back. Just starting out but my take on this was to follow my body. Contort for light weight, back-it for medium, sumo for top set. I'm never going to compete so I'm just getting a full body workout and not breaking anything.

[@yattiyada]

Seriously love ALL your videos! So informative short and concise.

[@beardedninja212]

I have fairly short arms (( My wrist is maybe 1 inch below my waist line ) Standing with arms to my side)). I am brand new to lifting and your videos have inspired me to try to become as strong as I can instead of just losing some weight. I was very worried about dead lifting because my form looks so odd but it is because of my arm length ( perhaps because i am new at it too). Watching this video has relieved me a lot, I believe that I was just over thinking it. I appreciate all of the videos and thanks for the inspiration!

[@johnnysalter7072]

This has been very helpful. I had given up on trying to do dead lifts. I fit into Catagory C the most.

[@k.ekkonen4688]

Golden content all the way. Only thing that bothers me is the echoing room. Keep em coming you bearded beast of a man!

[@chrismorin1047]

Excellent video. I am built like person B. I'm 6' with long legs and arms but a short torso. I don't compete, so my best training lift so far is 465 for 3x3. Thank you for this explanation.

[@clarin3318]

Straight to the point with easy diagrams. Thanks

[@verlicht]

thanks a lot!!! Upped my deadlift with 45 pounds in 1 session because of these tips!

[@Oregano420]

Person B would actually be excellent at the deadlift. Long legs long arms short torso is perfect for a conventional deadlift. Shorter ROM and shorter horizontal lever arm over the back resulting in having to produce less torque in your hips for the same amount of weight. Just look at how some of the greatest deadlifters in the world are built. Benedikt Magnusson, Eddie Hall, Konstantin Konstantinovs, etc. etc.

[@monoenpatin]

Person B is excellent for deadlift, but have a hard time doing squats and benchs press due to long legs and arms

[@amaribrown3752]

martin pinto that's me 😭😭 I love squats but tsnace has to be wide af

[@damiansconberg4715]

That body type tends to be pull dominant in general

[@macectoman]

I experienced many back injuries when I did the conventional deadlift and eventually gave up deadlifting entirely for nearly a decade after an MRI showed that I had 2 herniated lumbar discs. However 5 years ago I overcame my anxiety and began doing sumo deadlifts, starting with 115 lbs and ultimately working up to a 1rm of 380lbs. My form is much stricter, of course, and I now realize that my ballistic performance style probably caused most of my deadlifting injuries. However, the sumo DL allows me to keep my back from rounding and distributes much more of the effort to the glutes and hamstrings and away from the spinal erectors.(I have the C body type: short legs and arms relative to torso length.) Hope this is informative. Thank you.

[@filipluptak4167]

Alan, you are my hero! Thanks for these tips. I really appreciate you are giving these out for free cuz the're golden.

[@mauriciopicca9798]

Thank you so much Alan, I knew I was beetween A and B because I was feeling it more natural movement that way

[@dungeonfitness1969]

Thank you for this video.. I'm definitely a B-type, and never thought the other types were physically possible... not at least for my heavier lifts

[@timothyjrosser1]

I have always wondered about shoulder position- Im very grateful for this! Thank you!

[@yagzyalcntas553]

yeah my gf is type B and i was chest telling her you need the have your chest look forward. Now i know why she couldnt. thanks a lot!

[@robertheikaus1570]

Amazing video that answers a lot of questions I've had for years. Thanks bro.

[@kejin]

Thank you very much, every time I feel confused, you are the best help.

[@JohnnyCatFitz]

wow, thanks a lot for this. I haven't set foot in a gym yet but now I'm armed with knowledge to do it right rather than what people will say it " should" look. I've never come across this practical advice before on the deadlift. like the weightlifting satire too 😆. many thanks!

[@Mike71730]

Great explanation, and one that I haven't really come across yet. Nice job

[@marirytilahti9499]

Thank you! As a person with a long torso (person C) I couldn´t get it right by listening to general advises.

[@abainbridge89]

Great stuff. Always been apprehensive of my deadlift through having a bad back but as with anything a lot of education and some practical application and it's getting better. Also helps when I'm teaching my gf how to lift

[@jukkal4382]

Subscribed for this. Very informative. I did not realize I get to put in less leg power with having a B-type of body - long legs and short torso.

[@diorson]

I don't know why and how many times rewatch it. But probably next week Im gonna watch again.

[@leonhrad]

Shouldn't you also consider arm length, when setting up for the deadlift?

[@jwfitness5156]

This!

[@Shuffle3008]

It's not that important since once you dropped your arms and force your shoulder blades over the bar you just have to sit down a little more if your arms are to short. Just keep your shoulder blades over the bar and it should be fine.

[@RushuFriends]

***** Actually, I think that if your arms are short, you will be in a more horizontal than vertical (seated) position. You will be forced into a SLDL just like a guy with long femurs.

[@AlanThrall]

Of course

[@trbossdoggy]

Leo S no

[@LordMgls]

yeah i am person c and i am often given the general advice. this is just the only way to keep the shoulders alligned with the center of the foot

[@natycakes7180]

This video was super helpful! Thanks! I'm currently trying to nail down my dead lift form. - I have long legs and a short torso. It's time to bring the hips up

[@dajushiro]

Awesome video. Straight forward and very easy to understand. Great work. Absolutely worth subscribing. 🤘👍🏼

[@Ziyaadoo]

Awesome video Allan thank you. Your videos are great and really provide me with the confidence I need to do the exercises I want to do

[@sarahs6573]

Can't emphasize enough how much I appreciate these videos and this channel

[@fatmike01]

Sarah, we appreciate you also

[@leetayer9816]

Great info bro really learnt alot. Much respect from NEW ZEALAND 😊

[@twodiverse]

Team B checking in!

[@paul_apex_gym]

Another great informative video Alan, I'm person B but have been told many times to be A & C!

[@darkphoenix2]

Good video. I had the idea in my head that the bar should start up against my shins, and I was also having a hard time setting up because I would try to get my hips as close to the ground as possible, despite being a tall guy.

[@kk3msh]

Very nice video, very helpful and great description. keep these going!

[@MrEasybreezey]

This a great starter video to get a person investigating the effects of their proportions. Just keep in mind there's more measurements beyond these to consider. You might even find you're destined for a rather unorthodox approach. This is about a .01% type situation. But if you're watching this then you're probably a proportional oddball of some sort. For example, in my silly case.... I have a long torso and slightly favorable wingspan. Suggests the upright squatish position yes? EXCEPT!.... I also have disproportionately longer femurs which puts me too far behind the bar in said setup. Surprisingly with higher hips it puts me right in perfect range. My deadlift looks almost like a stiff legged deadlift. In fact, the bar sits over the balls of my feet and my knees don't get flush with the fronts of my arms. And yet the bar moves fast, in a perfectly straight line, and my spine stays neutral. There is virtually no tension on my lower back (even at the end of 90% triples my back barely feels any stiffness). And I'm currently doing 550 lbs at 195 lbs bw. Point being..... praise be to Alan for setting you on the path to reconsidering your start. If you're confident you've attained the necessary flexibility and are still suffering back issues.... measure the crap outta yourself, bust out a camera in side view, put some medium weight on the bar, and play around until something feels decent. You may need to drop a ton of weight from your current max (i went from a painful 400 down to pain free 315 that rose quickly upon my discovery), but it'll be worth it in the end. Ps. I came to my freakish form with the help of a professional powerlifting coach who was as surprised as I to find this to be my ideal leverage. Our meat sacks are fuckin weird.

[@averagejoe5016]

Great vid Alan! Hate hearing some of the crap that people say about deadlift form.

[@apetersen219]

Thank you, I have long legs and spent months with a trainer who kept saying I needed to get lower....

[@FalloutNVplayah]

That feel when 6'3" with bodytype C

[@andrewsins3707]

Same 6'4 here

[@geoffreylevens9045]

Same BUT only 5'3'. Yes really...

[@praisethesun9005]

I bet u guys are good swimmers. I'm a low body fat % B, I'm a good runner but I sink like a stone.

[@geoffreylevens9045]

@@praisethesun9005 I suck at swimming. Very early trauma in water and always a bit fearful ever after. Still surfed for over 50 years but always anxious and not a strong swimmer, like you more a sinker. Used to be a pretty good sprinter but knees kind of shot now so I only run if chased by a tiger or pack of starving wolves.

[@ivan0799]

Your squats must be huge then

[@taomahNEGEV]

Great explanation. Loud and clear.

[@ferfernando593]

This is an amazing video! Keep them coming, Alan.

[@JoshDG92]

you missed out arm length variations, which is just as important at leg and back length - back to the drawing board !

[@aidennovinc6379]

One Strength yeah, my arms are 11cm longer than my height 😅

[@teampride2355]

Great video Alan. Definitely helpful and informative.