Fix Your Deadlift : Slow Off The Floor part 1/2

Learn why your deadlift might be slow off the floor. I cover 3 possible reason why your deadlift struggles so much at the bottom and 3 exercises that can help increase your strength off the floor.
Stay tuned for part 2/2 where I explain why your deadlift lockout is struggling.
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[@guineveredawn]

Just wanted to say thank you to Alan for this video. I’m a 40+ year old woman who just got into powerlifting. A year ago, my training stalled because I had back pain. When I came back, my deadlift was grindy AF and slow off the floor. This video, especially the cue to push off the floor, helped restore my speed and fix my form. Today I just deadlifted 300lbs for a PR, and it’s all thanks to this video. Thanks, Alan!!

[@precisi0n701]

Damn u do almost as much as me

[@tyrho4778]

Taking a pic of ur comment to motivate my friends ain't no way they're getting beat by a 40 year old woman bro

[@doomedgeneration1917]

@@tyrho4778 💀🤣🤣

[@alexandersheets1]

I took your advice and my deadlift went from 435 to 465 the next time I tried it. it's crazy how much form matters for such a seemingly simple movement

[@OmarIsuf]

Was expecting you to deadlift in this video in your underwear due to thumbnail. Was left a little disappointed. Enjoyed the information in the video thoroughly though!

[@kobe3fann24]

HI BROMAR

[@Hamisrodriguez]

thanks for introducing me to this channel bromar great content can't wait for part 2

[@nateprewitt2712]

Whoa Omar whom I'm subbed to commented on another channel I'm subbed to insane.

[@Xiicuyn]

same dude. like give me a sneak peek of that package brah

[@aleksandarmirchev5792]

Lovely Video! Sorry for the intrusion, I would love your initial thoughts. Have you considered - Millawdon Muscles Mountain Trick (search on google)? It is an awesome one off guide for learning an effective strength training program to get fast results minus the hard work. Ive heard some amazing things about it and my close friend Aubrey got cool success with it.

[@joaobomfim4278]

snatch grip deadlifts are officially my all-time favourite exercise of this week

[@marv4054]

don't you find yourself pulling with your biceps when the weight gets heavy?

[@sane8man]

Reason #2 is exactly what's plagued my deadlift ever since I started lifting. I always thought the solution was to yank the bar harder and harder off the ground using more and leg drive. This eventually caused resulted in a slipped disc and sciatica. It's only in the last few months that I've relearned how to deadlift, focusing much more on upper back tightness and total body tension before the bar leaves the ground. I wish this video had been around a couple of years ago - it would've saved me from so much trouble and lost gainz!

[@user-ig4fu2hg3g]

Best explanation ever on how to do deadlifts effectively. Between both videos part 1 & part 2, everything is fully explained. You won’t find a better explanation anywhere, believe me when be searched everywhere. Thanks for this, much appreciated.

[@INIEILILY]

You're officially one of my top 3 go to guy for training info 💪🏻

[@edisonli1647]

Liked the video as soon as I saw that "pull slack out of the rope" explanation. Thank you Alan!

[@ClownKenny]

This video has great timing for me. I've been focusing more on my deadlift lately and this should be a great help

[@samharper5881]

As always, thanks so, so much, man. You're the best teacher on KZbin.

[@regularnimnule9715]

Thanks Alan. I've been stuck on the floor with my deadlift for a couple of weeks now and this really helped me break through that.

[@MrTrenttness]

Thanks Alan! These videos have been really helping me in working out the problems with my lifts and helping me set my path to strength and fitness.

[@peter2kx]

Love this channel. You have some great content, and people can actually learn a thing or two from you. Keep up the work!

[@SVmic]

Perfect timing Alan. Just did a 1 RM today and as always get stuck half-way up my shins. Thanks for the video. Now I've got some things to implement to work on this issue.

[@michaelmalaxos6220]

You are easily one of the most, if not the most informative channel out there

[@DanHillRiffs]

Thanks Alan! Been having some issues with my deadlift lately and I think some of these cues will help me reassess where I'm at

[@GlennvG1]

Thanks for this one... needed this right now in preparing for season.

[@Florian44790]

65% of my 1rm? i don't think my gym has plates that are light enough lol...

[@burkeadam57]

Florian44790 😂😂😂😂😂😂 hahahaha me and you both brother!!!

[@profitfever]

Thanks Alan. Great video as usual.

[@CruelLycaon]

Solid advice Allan, thanks for the video..

[@joeljames2367]

Thanks Alan - as always awesome stuff!

[@bmak76]

Following the breathing advice in your videos helped me get a second rep with last weeks 1RM. I didn't know how much power I was loosing through my core.

[@MrShuffnagle]

+Alan Thrall thanks for posting these deadlift technique videos. I've seen your past video posts on deadlifts and my one rep max has increased by 100 pounds in only a few short weeks. So I'm certain this video will help it increase even more. Keep the good info coming.

[@pierrotmonami9506]

very good, cant wait for part 2. what helps me getting the bar off the floor was high bar squats with narrow stance (or not so wide stance, before that i was usually doing my squat with wide stance), to build the inner vaste muscle, and deficit deads, but im still bad at the lock out

[@jponter]

I love this channel, learned so much from Alan! I need to get my DL from 170KG to 200KG (1RM) and this will help!

[@zinhtetmaung2553]

I appreciate your use of physics when explaining form and how the force works in the deadlift. #jediscience #jedi #darththrall

[@ericanjensen]

Thanks, Alan. This is super helpful.

[@hakdocarmwrestlingmd]

The best most underrated channel.

[@leonitis59]

Just the advice I needed. I always had to roll bar out to get around my knees & then that would hurt my lower back. Thanks!!

[@Dr.MikeGranato]

The week my gf and I point out how she's slow off the floor you put this out. Perfect timing!

[@apuuvah]

Thanx. Awesome advice...all of this makes perfect sense...

[@lx2nv]

Great video - will def add these!

[@TraucerCinek]

Love to watch yourr videos Alan !

[@gargorath]

The at the gates opening is so badass! every time

[@PyGorka]

You're awesome man! I'm ordering a tripod now to video myself. I think my shoulders may be starting too far forward, causing the bar to swing forward a bit. I think that along with making a little more leg drive will help tons.

[@reinaldomizutani8867]

Thanks Allan!

[@ozzyaararon]

That tip about the '2 dimensional movement' was the biggest game changer for me. I remember Ed Coan saying to remember to pull AND push at the same time and people fall into only pulling. I can literally feel my quads engage more when I think about pushing. When I both push and pull both physically and mentally the bar flies so much better.

[@GirlsLiftToo]

Alan, thanks for the informative videos! 😬

[@SuperBarny123]

Good stuff, man. Keep it up

[@enduro_sztambuch]

As always great video Alan :)

[@SD-zx1uh]

For anyone looking for form videos while being entertaining and not annoying besides Mark Rippletoe from Starting Strength: Alan Thrall Omar Isuf Brandon Campbell After watching months of form videos of all the main lifts these, to me, are the best. Hope it helps!

[@SD-zx1uh]

Also Johnny Candito is rising as well. Many talk way too long like Scott Herman or Athlean - x without too many helpful tips.

[@nolenlifts4661]

Stevie D plus nobody wants to listen o an anorexic twig with his shirt off

[@woffe8094]

Athlean X is THE Most helpful channel.

[@jensingvartsen3494]

New to the channel - Absolutely freaking good video! Thumps up maynnn

[@harrysmith5345]

Need that lockout video in my life mane.

[@fabiotieri3155]

1:50 DO. NOT. MOVE. THE. BARBELL.

[@cjmills88]

I would love a video with similar tips for the sumo stance deadlift! are the principles the same?

[@QuikHunter]

Awesome as always! I'm at a 385lb dead right now, trying to get to 405lb. I'm going to really focus on these techniques and accessory movements and hopefully get there in a few weeks!

[@aabahdjfisosososos]

What are you at now?

[@DaLoOoNeY]

Very nice video!

[@3300flavio]

Thanks Alan

[@Harry_16710]

"Push the floor away from you." That's $$, Alan - great cue!👏👏

[@TheYasill]

He forgot to say train untamed at the end

[@iamjohnyboy]

Awesome stuff

[@lindslifts]

Good stuff!

[@rohansmith4559]

very help full

[@brandonstanley9125]

great sound track

[@brentjtalbert]

nice video sir, actually very helpful. also like the new ending with just the logo and not the voice

[@xnpc8888]

nice tips sir

[@surgevanni6098]

Thank you so much

[@tonygainz9759]

Soooo on point

[@1Andypro]

Thanks Alan. Today is deadlift day.

[@mlpreiss]

Dude, maybe you need to update this to include your knees being even with the front of your arms. Was watching your video on the differences between Romanian and stiff-legged dreadlifts when you mentioned Austin B. said to keep your knees even with the front of your arms when doing dreadlifts (first time I ever heard this) and that you remain cognizant of that weekend you're programming dreadlifts for you and your clients. Just a thought... I always learn something new from you. Keep it up.

[@miguelreyes9413]

thank you

[@jakelm4256]

I have long legs/high hips. I can pull over 600, but I have zero leg drive. No matter how many videos I watch, how much I practice, I have never once been able to get that feeling of pushing through the floor. And I know it's what's keeping me from going from having a respectable deadlift to having a damn good deadlift.

[@samstanton8655]

Alan, thanks to you I've fallen in love with deadlifts, now I just need to work on the strength to actually complete pullups. I've been using your videos to help bulk up my 6'6" scrawny frame =) P.S. anyone have any tips for good exercises to build up the muscles needed for pullups?

[@alexwall8502]

For pull-ups? More pull-ups. And forearm exercises to keep grip strong. Try weighted pull-ups too. Try to do any pull-up variation 3-4 times a week and do them fresh

[@alexwall8502]

For pull-ups? More pull-ups. And forearm exercises to keep grip strong. Try weighted pull-ups too. Try to do any pull-up variation 3-4 times a week and do them fresh

[@vp7565]

Thanks

[@TwoBlackMarks]

Cool Picture of Svend on the wall! :)

[@SteveEsp3]

Nice!

[@zenriding1249]

"Because that's how gravity works" LMAO

[@blazer2297]

i need part two! my lockout sucks i can blow 715 off the floor to my knees then cant lock out for my life tried a bunch of stuff but hopefully you will have something i have not tried before. Also y no train untamed at the end?

[@Prophetelf]

Damn good timing man, I can Rack pull 5 plates+ but off the floor I can barely do 4 and a quarter

[@JustinMorgan105kg]

If you do everything that Alan explained perfectly, you're still going to be able to rack pull more than you can pull off the floor. Likewise, you're going to be able to pull more off the floor than you can off a deficit.

[@vincentninja68]

Do you use Twitter? I am always posting your videos, you're a great teacher.

[@antoniettamancinelli6581]

If you add the famous triple extension to the snatch deadlift and then shrug the barbell and press it it turns into a muscle snatch witch in my opinion is a great exercise.

[@tonyd5990]

Ur the fuckin man! I'm always picking up good knowledge on ur channel. Thnx

[@skaught7289]

I love dead lifts but it only took me one rep with bad form to make my lower back feel messed up for a week

[@highfashion8670]

5:38 the cue of using quad 8:25 snatch grip deadlif for upper tightness

[@campshay19]

my dead lift cant improve because my gym doesnt like when i bang the bar on the floor

[@campshay19]

40BelowTr00per i know tell me about it

[@brandontan5700]

@@campshay19 have u found a new gym yet??

[@wesleyhovis5101]

Premium content, as always.

[@christophdre3731]

Thank you for this nice Video! The slow Pull from the Groud is also my Problem. The Hip-Extenion isn't it. But there is one big issue left: Lower Back Rounding during the whole movement. Have you got any tips to prevent this shit?

[@Volrick]

oh i guess I'm not gonna TRAIN UNTAMED today

[@mgonzalez8880]

Lol

[@MechaStreisand1]

You didn't say "TRRAAAIN UUUNNTAAAMMMEEE-DUH!" Dislike.

[@Lo2smoove]

so?

[@TypowyFitnesiak]

+MechaStreisand1 TBC in part 2

[@neowneow13]

+MechaStreisand1 TRAAAAIIINNN AS USSUAAAALLL

[@Graffoholica]

+MechaStreisand1 how should i train now?

[@Bobson690]

Alan any tips for helping me find my hip position? I can deadlift from a rack but have all kinds of bracing issues at the floor.

[@LacoasTX92X]

Hey Alan, what do you think of doing controlled deadlifts? like 2 seconds up 2 seconds down. Mark Bell started incorporating those to his training and it has been paying off for him. what are your thoughts on this?

[@s3v3nstr1ngd3m0n]

hey Alan, recently ive been having trouble getting down to the bar without rounding my upper back, in order to compensate for this, ive started inadvertently pushing the bar out with my shins, when trying to get into position. my foot width is just outside shoulder width, i do have extremely tight hamstrings, and im working on their flexability, i also plan to experiment with belt tightness, as i find an ultra tight belt gives me a lot of pop off the floor, but adds to this difficulty... i also wear my belt high front/low back normally. I was taught to deadlift properly, by a very good powerlifter a few years ago, but Injured my back prepping for a strongman competition, im getting back to full strength, but i seem to have fallen apart tech wise in the space of two months, and i have recently had such bad sessions that ive quit halfway through a session out of sheer frustration, and gone and done something else. any further pointers would be appreciated, apologies for the long winded comment (y)

[@chris21daniel]

You should’ve said something about hip mobility because with out that you wouldn’t be able to get into the starting position without rounding you back a little

[@xamboithegreatofficial]

oke il do this tomorrow ... i hope my back doesnt hurt

[@MegaElpunto]

yes

[@bagzy868]

The powerlifting lex griffin xD awesome vid

[@UselessInnovations]

I've been doing everything you said (I'm kinda new to deadlifts) and was wondering if I was doing it wrong. I'm happy to see I'm not that bad at it. Can't wait for the part 2 :)

[@samuelyavan2706]

Hi alan i have a question on deadlift and that is your foot position how wide they should be

[@TheThunder1989]

Hai, Allan hope you can answer my question. I m a novice lifter, recently l m notice that my front tooth felt pain after lifting heavy weight. I believe it cause from clenching my teeth during concentric movement. Is it normal or something wrong with my lifting techniques. Really appreciate your advice

[@hnavarro9504]

For the Q&A: What's your opinion on strength training on a diet without any animal products (vegan)?

[@davidchungus7206]

I just finished a program and maxed out at 335 and looked and felt like I was about to shit myself while straining my back. I watched your videos and 3 days later I hit 365 easy. Thank you for teaching us how not to lift like assholes

[@5150time]

Is there any way to tell a difference between weak hips versus weak back when back rounds?

[@christopherstigson6377]

Dang. Same type of shoe as me. Cool

[@Slachtbeest]

What are your thoughts on deadlifts with oly shoes vs deadlifting barefoot or with flat soles?

[@erickburnham5648]

I am slow off the floor and I lean too far forward. I aligned my shoulders as suggested and my quads felt blasted after doing the exercise. Seems like it made a difference.

[@enzolescure5833]

Do you think deficit deadlift should always replace conventional deadlift ? (except for competitions) It seems better, because it adds difficulty

[@konholio2]

Please, if you are going to do Q&A - THAT SONG AT THE START !!!

[@jonnymarshall9549]

Nothing wrong with being slow off the floor IMO. Look at Richard Hawthorne, he is very slow off the floor but is a phenomenal deadlifter. I think this is especially true if you pull sumo. Better to be slow off the floor while maintaining proper position than to try to rip the weight off the ground and losing proper position.

[@mikesmancave8833]

How do I stop my skin between the thumb and index finger from tearing when lifting? Gripping lower in my fingers makes me lose grip strength

[@kizs92]

How to deals with injury? I got hip flexor discomfort