How To Determine Optimal Toe Flare In Deadlift | Advanced Positioning Rules

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[@namesake7139]

I was deadlifting today and I happened to try it with my toes out and let me tell you how much better and more comfortable it felt and I began to research it and now I am here

[@brianfox340]

You may have just saved my deadlift. I've been avoiding flaring my toes much, but my hips are EXTREMELY retroverted. I can't wait to try this.

[@leroybaaten5598]

I have the same thing, so im going to try it out tomorrow!🙂

[@jesusesparza8984]

I tried this today and really helped, it made lower back straight

[@danjohnson2914]

Why don't you have more views? So clear in your explanation and covering a subject that a lot of the really big channels don't cover. I've recently tried flaring out the toes and it has dramatically improved my pull.

[@BasementBrandon]

Solid explanation

[@BrendanTietz]

Brandon Campbell Diamond hahaha I spent years watching your videos, still kinda trips me out that you watch mine now.

[@tomharrington7985]

ur technique is going to allow me to set world records so thankyou.

[@colezev3706]

I dont mean to be off topic but does anybody know of a trick to get back into an Instagram account? I was dumb forgot the account password. I love any tips you can offer me!

[@beautyson51]

@Cole Zev Instablaster :)

[@colezev3706]

@Beau Tyson Thanks for your reply. I got to the site thru google and I'm in the hacking process now. Takes a while so I will get back to you later with my results.

[@LexesOHara]

I love how into detail you got with this! 👊🏻👊🏻 You’re killing it.

[@benlascano142]

This is awesome content. I’ve been looking for more in depth information for intermediate/advanced lifters and it doesn’t get better than this

[@dougknox4275]

Def the best explanation of toe flare I've ever seen or read. Great work

[@sm_fit1190]

Nothing but well articulated quality info here. I don't compete but have been lifting seriously for many years and I'm pretty sure I've implemented at least one thing in my training from each of your videos at some point or another. Keep these coming brother!

[@royce3582]

awesome video, the attention to detail with something as "minor" as toe flare shows your commitment to the sport and as a coach

[@Logicalbasis]

best video ever on deadlifts this is the only video that has helped me thank you!

[@madtrade]

this channel is so underrated ! this is one of the best 'tip' i ever heard

[@orianagabert2992]

Cannot wait for my next deadlift session to modify my toe flare! I did for my squat after watching your video and my technique and strength have improved so much! Thank you for all your videos, I never miss one!

[@Justxjosh14]

Loving these videos providing great content for me to learn from

[@stealthworx4371]

Best up and coming channel hands down!

[@illliwiliwf]

great tips. subbed. I have been trying to figure out that sweet spot of using quad and glutes but never figured it out! Toe position isn't something I paid attention to and I tried playing with it in the gym today. By posterior chain, especially glutes and hammies, is getting a lot more work. Thank you for your great video!

[@MatiasStrengthCoach]

Great video as usual Brendan. Very informative and useful

[@salty3069]

So helpful,im gonna try this today!

[@Acumenathletics]

Great video! I Need these tips. I have a hard time keeping my back straight when I go narrow stance. I'll definitely flare my toes out next session. Thank you.

[@FallenApartAthlete]

Really helpful with what I'm struggling these day. Appreciate ur video.

[@tiger221166]

this is a really interesting video, thanks. I squat pretty wide with my toes somewhere close to 35 degrees flared, and I think I'm fairly retroverted in my hips like you. However, when I deadlifted with toe flare like yours, I was getting constant nagging pulls on my lateral hamstrings. My coach told me to eliminate any flare on the deadlift, which basically fixed everything in terms of injuries -- flaring my toes when my actual foot position was much narrower than my squat does really seem to stress my hamstrings in an unbalanced way. However: as you noted in the video, I do find I'm having trouble activating my glutes as well as I used to, and I'm rounding my back at higher weights more than I used to. Seems like a tough tradeoff.

[@amandalemarble3647]

Thanks for this! I'm having some knee caving issues and never thought about toe flare!

[@TheVagrantMentalist]

I haven't done deadlifts in over a year. I forgot about my toes and knees not pointing out which led to straining my back. Glad I found this video. I just need to recover

[@xeniosgerolemou6061]

amazing video can't put to words how much this video helped me

[@cocoarecords]

this guys is a book when it comes to deadlift; powerlifting in general

[@Tackernverbindet]

Solid Vid! Lookin forward to the sumo version :P And where did you get that shirt?

[@nolenlifts4661]

This is awesome

[@blaineamartin]

So helpful!

[@chrisp3285]

great info!!!!

[@SquatsAndPizza]

Awesome content as usual! (8:11 quad squad 👀)

[@BrendanTietz]

SonnyEvansFit ALL DAY! Hahaha made my weak point a strong point

[@PhilFitworldexposed]

Fantastic speaker

[@jtimmer1969]

Comment about balancing the contribution of quads and glutes is very useful, especially since you give a way to tune it: toe flare.

[@ShockwaveProd2011]

Hey, Brendan! Very informative as usual! I have a question: I'm a very quad dominant lifter with lacking posterior chain, right now I'm working on fixing that problem, because I tend to round on maximal pulls. So, when I lift extremely narrow I tend to round even more and I usually lift with my feet shoulder width apart, toes pointed more forward than outward. With that position I can lift at least 40 lbs more than a narrow stance deadlift. Is this optimal for a quad dominant lifter?

[@MohrAvaMohr]

You must be a good coach buddy, learning a lot of new stuff here 💪🏻

[@3Q2HFNILQHF]

Fucking hell I deadlifted today. I'm gonna have to deadlift tomorrow now too after watching this.

[@2Tall_Powerlifting]

Great video. I am trying to fix my Deadlifts right now as I seem to be having trouble with heavier sets off the floor. Usually the first Rep feels weird but then after that, it feels just fine. I keep laying with foot, shin, and hip position for my Deadlifts and am disappointed that my squat has gone from 315 X 3 to 500 in 13 months but my deadline has only gone up 40 lbs from 495 to 535. I have very long femurs, narrow hips, am 6'4 and float around 225. Any thoughts on the matter to suggest? You can see what I'm doing with some top sets I've posted for AMRAPs.

[@Veg-Power]

Finally the reason why my knees lock way too early on a RPE10 deadlift (no issues up to RPE 9.5 though). will work my quads more. I have to jam my knees out, too bc of extremly retroverted hips but I also need a wider stance (shoulder width) bc of extremly wide hips (+ bc powerbelly ^^)

[@MarkKislich]

Thank you Sir 😁 I use the same stance and yrs way stronger for me

[@Abbiekakez]

Narrow CDL works super great for long legs. I love it

[@elseby]

Ok there's a toes out club. Nice. Glad to find out this is how I should've been deadlifting

[@joelcarper4082]

Very fucking helpful thank you

[@themightymooseking6987]

Are those SBD knee sleeves he's as shin protectors? Are those an extra pair just for deadlifting or are they the same he'd wear for squats?

[@richburmond6761]

I find myself locking the knees a bit before my back, like u do. But for the toe stance I use a very easy trick, i stand up completely straight and just PUSH out my hips with my glutes. I have flat feet so (with custom insoles) the toes really rotate quite far outside. But then when I pull it feels very smooth, no knee shaking like you see when people dont rotate their toes enough. Is that a a good queue to go on?? Just PUSHING your legs open with the glutes before the lift? So on max stress theres no leg that is restricted the rotation and just reks your knees?

[@piotrstube]

Legit weapon. There's so much to think about during the deadlift - overall body tightness, bracing, pulling the slack and pushing through the floor, keeping the spine neutral - and now we have quad, glute and hamstring activation, which are an an awesome reminder, and something i've never really thought of specifically glute activation. Considering 'resetting' between each rep is recommended for good form, what do u think is the best way to really develop good form for each rep given all this criteria?

[@BrendanTietz]

piotrstube yeah so much to think about! I find a properly done deadlift is actually just as intricate as a squat. Often times people say the squat is far more complicated but it’s rare I see GREAT deadlifts. So subsequent reps on the deadlift tend to be easier for activation usually. This is because the initial rep starts from the concentric phase and thus you never receive the loaded stretch causing muscles to engage better (Myotatic stretch reflex). So usually if your first rep is done correctly and the eccentric phase is lowered directly into a good start position it’s easy to initiate the next rep with proper tensioning. You’ll notice on all my rep sets I always put the weight down in the exact position I start in so I can go right away. This allows me to utilize the myotatic stretch reflex for proper tension distribution and activation of the lower body. It’s also why sometimes people find their second reps on deadlifts to feel easier! Because they actually often are if you’re not at maximal exertion (high rpe). Hope that helps, I’ll do a video on it.

[@piotrstube]

I can definitely relate to the second and third reps feeling better, the first has and is still somewhat - until i applied ure hip scoop and counterweight technique - the most difficult rep. Deadlift day today, so got a few things to keep in mind, using the bar as a counterweight, keeping tension in the glutes aswell as the quads, foot angle and as u say now really getting a good feel for the bar start position so all the energy and focus is spent on a keeping a tight body thanks to no energy/tension loss via a direct vertical bar path. Cheers for the video and for the reply!

[@g3xp]

Same for me

[@zbxevil]

thanks you

[@pfeiffdog0811]

6'5" here. Really want to pull conventional but my long legs seem to be in the way of proper form. Going to try these tips and see if it works for me. Great vid!

[@BrendanTietz]

pfeiffdog0811 due a ton of hip flexion mobility. My favorite is a handed distraction pulling my hip back while I bend over into hip flexion. Basically I’m doing a 1 leg RDL while a band pulls my hip back. I show it in my lower body warm up vid I did a couple months ago. It’s really helpful for me as my femurs are the length of most 6’3” guys and I’m only 6’0”

[@pfeiffdog0811]

Brendan Tietz thanks for the added guidance. I will look for that vid as well.

[@user-vu6dq1xm6u]

i am 6.5 as well and conventional seems way easier than sumo.that being said i always have slightly rounded back

[@gerardochirichigno6051]

@@user-vu6dq1xm6u have you been able to prevent over extending your low back since?

[@gerardochirichigno6051]

@@BrendanTietz very insightful. Thank you.

[@henriksvensson126]

0:15 Ghost appears in front of deadlifter "BOOH!!!" Core tightens. Success!

[@chrispeters9654]

what brand shorts are those?

[@R-ri2fj]

Good video~ :)

[@Dzinbhudist]

On heavy rep I wouldn’t exhale or make any noise in the lock out position, especially for novice who is still do not have strong core, bad habits can lead to injury ;)

[@moiseszee]

what shoes are those onitsukas?

[@segason6]

Hip External rotation, neutral low back, 3 points of contact, even force distribution between GHQ. Thanks for tips. It says « qudas » for rule 4 instead of quads lol. Wonder if you could discuss the usefulness of deficit deadlift for strength and hypertrophy in the future?

[@BrendanTietz]

segason6 I can do this! And lol yeah I’m dyslexic actually. I often write stuff backwards in my videos lol. I’ll see things like numbers and read it completely backwards and have no idea until I look again. It’s kind of trippy. But yeah bro I got you! I think that’s a good idea.

[@segason6]

Brendan Tietz Thanks man!

[@coughhy]

This has been a great help to me! I've got relatively long legs and I used to feel mostly my hamstrings and lower back when pulling (hip dominant with the knees locking out early). Flaring my toes out has really helped me to feel my glutes a lot more. It also allows me to bend my knees more, so that my hips start from a lower position. As a result, I'm actually using my quads way more this way, while being less strenuous on the lower back and hamstrings. It's like all muscles are working together instead of some taking over the whole movement

[@grangeromain8237]

Same !

[@omargonzales9344]

Can't wait for the glutes video!

[@MrWarlock26]

I injured my back back with deadlifts 2 weeks ago,lower back still hurts a lot when walking and working out..and always some dull pain in left leg :/

[@PhilFitworldexposed]

How is it now

[@MrWarlock26]

@@PhilFitworldexposed pain free

[@PhilFitworldexposed]

@@MrWarlock26 good to hear it, what helped you the most technique wise that stopped back pain?

[@MrWarlock26]

No actually,advice from doctor stuart that helped stan the rhino...now even with herniated disk i am pain free

[@AbdiCervantes]

DUDE I HAVE THE SAME EXACT TOE FLARE AS YOU BRO, CAN YOU CHECK OUT MY FORM

[@natiiim6336]

They always told me feet straight