How to Properly Deadlift: Top Tips for a Strong and Healthy Spine

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Squat University

Squat University

Күн бұрын

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@SENZABeotos
@SENZABeotos Жыл бұрын
I had lower back spasm after i did deadlift with heavy weight. After i watched a lot of deadlift videos last 2 months on this channel, I did 100kg deadlift today with pain free. Thank you, Dr. Aaron Horschig. 🙏🏻🙏🏻🙏🏻
@Jwiznat
@Jwiznat Жыл бұрын
great job. continue working on your technique and you will hit 150kg soon!
@Muahahaha234
@Muahahaha234 Жыл бұрын
Congrats! Now sky is the limit 😊
@DrSpooglemon
@DrSpooglemon Жыл бұрын
I work in construction and when I try to tell guys about the importance of good lifting form a lot of them tend to just look at me funny - like I'm trying to get them to go vegan or something. Guaranteed, those same people will put their bad back down to "getting old".
@ightimmaheadout290
@ightimmaheadout290 Жыл бұрын
​@@DrSpooglemonThey are absolute clowns if they ponder why good form is important for health especially physical jobs
@DrSpooglemon
@DrSpooglemon Жыл бұрын
@@ightimmaheadout290 We're talking about the kind of people who think you are weird if you object to breathing in concrete dust. Just morons really.
@Jwiznat
@Jwiznat Жыл бұрын
i’ve had great results by adding lat cable pullovers to my upper body days. really helped me learn to engage the lats without a rowing/pulling movement. highly advise for anyone who struggles with this.
@Muahahaha234
@Muahahaha234 Жыл бұрын
Very solid advice. I like doing those and a few wide grip, very slow pull-ups as part of my warm up to really "wake up" those lats before my first set
@AjaychinuShah
@AjaychinuShah Жыл бұрын
@@Muahahaha234 thanks, “asymmetrical pre-exhaust and activation.” Thanks 😂
@adammiller9179
@adammiller9179 7 ай бұрын
I've used Lat Prayers as a warm-up for DLs.
@JermynEspejo-r1e
@JermynEspejo-r1e 5 ай бұрын
eeew​ I'm tvdr🎉y ❤ by by by by by 5:11 @@Muahahaha234
@freddieodonnell
@freddieodonnell Жыл бұрын
Just hurt my back doing squats. Been binge watching this guy. Incredibly helpful. Much better than anyone else I’ve seen
@jamesdouthat3999
@jamesdouthat3999 4 ай бұрын
THIS GUY GOT A STEROID GUT
@gamerkyle14
@gamerkyle14 Жыл бұрын
Did my first 90kg deadlift other day, thought id been doing it right, but as soon as you said the isolaged lower back feeling, ive realised ive been doing something wrong, frustrated, but thankful i havnt injured myself , thabsj fornthe video , time to half my weight, and practice this form before i pull my back out 😂
@jfp17
@jfp17 Жыл бұрын
Need this right now. I workout at home, and have been having a rough time with deadlifts physically and mentally. Thank you!!
@SquatUniversity
@SquatUniversity Жыл бұрын
You’re welcome!
@501Labsmusic
@501Labsmusic Жыл бұрын
You only gotta injure your back once before you find these videos 😅. You dont realize how important your back is until you literally cannot walk for an entire month and realize the amount of movements that depend on it.
@LeeH3nson
@LeeH3nson Жыл бұрын
Love the longer form videos
@SquatUniversity
@SquatUniversity Жыл бұрын
Thank you!
@scubastevesnider8010
@scubastevesnider8010 Жыл бұрын
Ive always had lower back pain and after watching these vids and doing deadlifts 2x/week, my back pain is pretty much gone... im doing other exercises too so i cant say its 100% due to deadlifts but i AM sure that deadlifts are strengthening my lower back and glutes more than anything... so thanks :)
@Muahahaha234
@Muahahaha234 Жыл бұрын
The education I've received from this channel has helped me lift significantly more weight than ever before, while pretty much eliminating all of my back pain i used to have after lifting for over 10 years
@mikeymyke
@mikeymyke Жыл бұрын
I just use a trap bar, it virtually eliminates the back pain risk, and I feel my back getting stimulated just as much. Only time I use a barbell for deadlifting is doing RDLs, since it's awkward to do it with a trap bar. If anyone is afraid of doing deadlift, I highly recommend getting a trap bar.
@iunderstanphotography2780
@iunderstanphotography2780 Жыл бұрын
I feel my lower back at times as well. i had lower back pain caused by my uneven hips and went to therapy because of it. I learned your breathing and tightening stomach technique there, so i need to apply it to deadlifting too
@Major.Tom.1973
@Major.Tom.1973 9 ай бұрын
I think you saved me from potential injury with what you said at 07:17 Thank you so much!
@Postfrogish
@Postfrogish Жыл бұрын
All great advice. But let's add an often overlooked point: Activation of the pelvic floor musculature! Think kegels or holding back a fart with force 😅. Doing this will activate a muscular synergy that causes the pelvis to tilt into a strong spinal position. Working as a physio this advice alone helps so much more in correcting people's pelvic tilt than trying to get patients to correct the angle of their pelvis. Also, and maybe most important, your pelvic floor will be braced for the pressure. Avoiding Pelvic Floor Disorders while lifting needs more awareness.
@RaoBlackWellizedArman
@RaoBlackWellizedArman Жыл бұрын
Can you elaborate on this a bit more? Thanks
@Postfrogish
@Postfrogish Жыл бұрын
@@RaoBlackWellizedArman Which part? Braced pelvic floor during liftin? Or correcting pelvic tilt with kegels?
@hollya3339
@hollya3339 Жыл бұрын
Does pilates help with training pelvic floor before attempting deadlifts for newbies?
@Postfrogish
@Postfrogish Жыл бұрын
@@hollya3339 i have no experience practicing pilates. Do you actively engage your pelvic floor musculature during pilates workouts? I tend to advise either isolated pelvic floor exercises/kegels to start with - then progressing to kegels during other activities. Those could be pilates or bodyweight squats and so on
@pangimak4341
@pangimak4341 Жыл бұрын
Thank you. This really helped me make some much needed adjustments to my technique. Just cracked 200 kg. Appreciate it.
@barefootbrooutdoors4981
@barefootbrooutdoors4981 Жыл бұрын
“You can put your shift durn” had me dying
@GabrielDoesAThing
@GabrielDoesAThing 9 ай бұрын
After passing a certain weight my grip started to become a bottleneck for me, personally I prefer straps over an 'over under' grip, and I was then having trouble with my brace, as I am more comfortable bracing at the top rather then bent over, and a friend gave me a great piece of advice, which is to start the deadlift in a kneeling position, this let me brace straight-up, with straps in place and has helped me make strides in my deadlift, I was wracking my brain until he clued me in, so figured I would share it.
@ArticGunship
@ArticGunship Жыл бұрын
It’s interesting in terms of timing when doing multiple reps. I “pause” between reps when the bar is down and sometimes find myself struggling to initiate the last one as I need to “stiffen”being down. I will try to do as shown and do the breath and brace when I’m upwards. In addition I realise it’s really mentally challenging to start all over again from the down position. Thanks for the tips!
@maratheleo
@maratheleo Жыл бұрын
I learn so much from your videos and get me pumped for my next lifting session. Thank you!!
@annafilou
@annafilou Жыл бұрын
"If you get done with the deadlift and you feel isolated low back fatigue, that showed me that you have failed" - felt like he was speaking directly to me 🙈
@Martineschido
@Martineschido 11 ай бұрын
Muchas gracias maestro!! Extremely valuable information explained by two top tier professionals. And the humor you added ... fantastic 😄 Greets from Mexico.
@christopherjohnson5961
@christopherjohnson5961 8 ай бұрын
Lay queue was very helpful to me. Also I’m finding that weak core is very big contributor to form related injury. I feel like I have a pretty strong core but it is definitely lagging compared to the other muscles required in deadlift. I can’t safely lift more than I can appropriately and consistently brace to support. That means lower weight with focused reps to improve form and all the supporting core stabilization in order to progress weight. Thanks for the tips!
@Sienn0
@Sienn0 Жыл бұрын
It's always nice to have reminders on these lifts. I plan to do deadlifts on my upcoming leg day workout anyway 😤
@SquatUniversity
@SquatUniversity Жыл бұрын
Hope this can help!
@Sienn0
@Sienn0 Жыл бұрын
@@SquatUniversity Yes it has. I look forward to seeing if I can make the most of your advice. I decided to go back to basics and make sure that I get everything on point before I attempt my PB later in the year. Thank you.
@ImKezo-kq4pq
@ImKezo-kq4pq Жыл бұрын
This information is golden ❤
@omariwest9068
@omariwest9068 Жыл бұрын
love, love, love you channel!!! Deadlifitng and squats and all the biomechanics involved is such an underserved subect matter that many people get wrong, and even personal trainers don't properly know how to train. Thanks for the clear and comprehensive and understandable tips!!! subscribed now!!!
@dmitriiglushchenko5658
@dmitriiglushchenko5658 10 ай бұрын
Thank you for all that incredible work you are doing! It is really helpful
@MikeWick718
@MikeWick718 Жыл бұрын
Helped me overcome my QL injury from last week. Excellent breakdown, thank you for all your years of service to the world 👍
@davidferrer65
@davidferrer65 Жыл бұрын
I sometimes struggled getting a low back pump with deadlifting. Reminders like this helps
@heyselice
@heyselice Жыл бұрын
Super good tips, I always used to feel my low back doing deadlifts. Gonna refer to this when I add them back in next meso!
@daysoftheboo
@daysoftheboo Жыл бұрын
Thank you this is very important for me to get this move right especially since I have osteoporosis I need to strengthen my spine , I did struggle with the breathing part though , I don't really understand the breathing part I just breathe however feels comfortable to me I hope that's still good enough
@tigeruppercut2000
@tigeruppercut2000 Жыл бұрын
Yep I messed up and didn't do research before deadlifting. Now (based on your videos) I got sciatica, and it's affecting my day and productivity
@MRNOBODY0009-m2e
@MRNOBODY0009-m2e Жыл бұрын
Best exercise for core strength and stability and please sir make a vedio on hex bar deadlift love from India
@thebeandistributor9507
@thebeandistributor9507 Жыл бұрын
I needed this video. The first time I ever deadlifted I managed to get 140kg with some truly horrendous form. 2 weeks later today with proper form I could barely get 100 kg off the ground with better form and it was a massive blow to my ego.
@Jack_Mehoff
@Jack_Mehoff Жыл бұрын
Gotta leave the ego at the door to properly weightlift
@MissMelissaBarouki
@MissMelissaBarouki Жыл бұрын
You explain things so well. Thank you 😁
@giacomoleopardi5776
@giacomoleopardi5776 Жыл бұрын
Oh Man🍀🙏... All your Stuff is so helpfull... Thank you 1000 Times... Watched very much of your Stuff,hits my weakness in Shoulder and Hips.. Thank You🙏👍🍀🍀🍀
@bakayk4328
@bakayk4328 7 ай бұрын
When you strengthen your core, it helps stabilize your spine and pelvis during heavy lifts like deadlifts and squats. This stability reduces the risk of your lower back rounding during deadlifts and eliminates buttwink in squats. Core stability exercises improve your ability to maintain a neutral spine position, which is crucial for proper form in these lifts.
@enteoz1694
@enteoz1694 Жыл бұрын
This is great glad I found this channel
@MOVIEKICKS
@MOVIEKICKS Жыл бұрын
These tips are golden! What about squeezing the glutes?
@sudhirdahiya1273
@sudhirdahiya1273 Жыл бұрын
That’s quite holistic description also pls tell how to make your grip your strong because it becomes very hard when weight increases. Thanks
@vaniswatchingyoutube
@vaniswatchingyoutube 9 ай бұрын
clear instructions and demo! thank you
@Waruto
@Waruto Жыл бұрын
best lifting channel by far
@KnightofKnots
@KnightofKnots 9 ай бұрын
I love your videos, would you ever consider doing a tutorial on how to use the trap bar?
@gojosatoru24
@gojosatoru24 9 ай бұрын
I have a question about grip width. As I deadlift with a grip width just outside the shoulders I feel working a lot the lumbar part of my latissimus dorsi, but I can't feel very much the mid and upper part of the same muscle. Should I take I wider grip or stick with the usual one?
@tolulopeobe
@tolulopeobe Жыл бұрын
😥😥😥 I feel like I do all these but I still get some low back fatigue after heavy conventional deadlifts 😮‍💨😮‍💨😮‍💨
@iAmBeauty-
@iAmBeauty- Жыл бұрын
GREAT VIDEO. I'll keep it in mind
@loopofconsciousness
@loopofconsciousness 6 ай бұрын
Love this channel!!! Thanks
@brandonalcanter4349
@brandonalcanter4349 Жыл бұрын
Can you do a video on zercher lifts? (Squats, deadlifts, good mornings, and carries) I've recently decided to switch out my back squats completely for zercher squats and I added zercher good mornings as well. I was already doing zercher deadlifts. There aren't a lot of videos explaining the pros and cons of them. I practice jiu jitsu and I figured this would carry over really well to that, but I don't just train for performance. I also have aeathetics as ones of my goals and I hope I don't lose anything changing the back squats out for zerchers.
@phacocataractdrlvkraju5
@phacocataractdrlvkraju5 Жыл бұрын
Awesome content as always. Thank you
@atzeamsteppen5992
@atzeamsteppen5992 9 ай бұрын
Today i did 150 kg easily with not a single attempt before with that much weight only because i watched tons of videos from squat university, you see you don't even have to Train just watch everyday this channel that should do the trick
@ak4vr
@ak4vr Жыл бұрын
U should do an ultimate guide routine u would recommend for all around wellness, like a combination of all the essentials
@George23355
@George23355 Жыл бұрын
Almost broke my spine today while attempting a PR. This would help a lot next time
@noeljrdelacuesta3211
@noeljrdelacuesta3211 Жыл бұрын
Thank you for the scientific advice, dr! I just hope that you’d curate playlists based on muscle groups, like, exercises for back and how to properly do them. It’s kind of difficult to filter through the numerous shorts 😅
@AjaychinuShah
@AjaychinuShah Жыл бұрын
I used a descent or passive band placement for superior gains. Idk, every one is different, do what works for you.
@nutritionbyelsa
@nutritionbyelsa Жыл бұрын
super super awesome, thank you
@amandaserrano1972
@amandaserrano1972 10 ай бұрын
this helped a lot ,thanks
@danmetallica2973
@danmetallica2973 9 ай бұрын
Ive always wanted to do deadlifts but have been scared to try them lol, im probably gonna go practice them with light weights this weekend
@helenhaile2591
@helenhaile2591 Жыл бұрын
Thank you 🙏🏿
@ginger2114
@ginger2114 Жыл бұрын
How does using the belt help with core bracing? Does it make it easier?
@imadork123
@imadork123 Жыл бұрын
If you can't brace without a belt, then you shouldn't use the belt yet. It helps to do that full around-the-torso tension by providing some resistance other than the stretch of your skin tissue. It is best used by lifters with good fundamentals of bracing, but who would like some additional tension to protect them as they go to heavier weight.
@mayasl1339
@mayasl1339 7 ай бұрын
2:29 is worth gold
@tabithasantos9809
@tabithasantos9809 Жыл бұрын
great stuff thank you
@gokul-3539
@gokul-3539 Жыл бұрын
A perfect video ❤❤
@AjaychinuShah
@AjaychinuShah Жыл бұрын
I used a hot and warm mat to get the Technique enabled. Not cold boots!
@ivancorona7780
@ivancorona7780 Жыл бұрын
Can you do a video on wrist pain? That would be so helpful!
@yesitsme6
@yesitsme6 Жыл бұрын
great
@kozuekurokawa8853
@kozuekurokawa8853 Жыл бұрын
Brilliant thank you
@romiopiopio
@romiopiopio Жыл бұрын
brilliant!
@gmflashmx
@gmflashmx Жыл бұрын
How do I brace on the way down if im NOT doing touch and go reps? Do I take a zip of air in the top position or do I hold my breath until I'm back down again?
@venkybly
@venkybly Жыл бұрын
Tq 👍🏼
@Kampup
@Kampup Жыл бұрын
you have a video for anterior pelvic tilt can you do one on posterior tilt? ty
@danielgray5756
@danielgray5756 Жыл бұрын
That lat position is the same for bent over rows
@ElBoyoElectronico
@ElBoyoElectronico Жыл бұрын
Any tips for Diastasis Recti for men? This would awesome!
@ΓιώργοςΚουτσιούλης
@ΓιώργοςΚουτσιούλης Жыл бұрын
GRATE TIPS!
@shahreyaralam1019
@shahreyaralam1019 8 ай бұрын
Lovely video
@PlutoDwarf-j9f
@PlutoDwarf-j9f Жыл бұрын
Good video. I always had a problem with low back pain doing deadlifts until I saw a video that talked about stacking the spine instead of hyper flexing my lower back setting up for the lift. Could you address that in a future video?
@joelhuffman5442
@joelhuffman5442 Жыл бұрын
What’s that song at the end? I like it
@metrolifeg
@metrolifeg Жыл бұрын
Hi , Could you provide some insight on how to correct knock knees in teenagers.
@RPhaF
@RPhaF Жыл бұрын
When you're doing RDLs, the bar never touches the floor so you don't have that time where you can just breath out and "unbrace". How do you adapt the bracing and breathing pattern in that case ?
@jwhirl678
@jwhirl678 Жыл бұрын
Now that's a good question
@fabionezi5658
@fabionezi5658 Жыл бұрын
Hi Aaron, thanks for your always interesting videos! How can I set properly the stand of the Sumo DL?
@brandonsanchezr.7383
@brandonsanchezr.7383 Жыл бұрын
I've been trying for days but can't get the handle of step 1. I can only do it forward and inward, not in a side/lateral motion :( Is there a video in this channel about how to breathe properly? Thanks
@enriquevera2000
@enriquevera2000 2 күн бұрын
Maestro !!!!
@mikeblxde4735
@mikeblxde4735 Жыл бұрын
Any tips for a guy with scoliosis, I have tight spinal muscles on right side of upper back and have torn muscles in that area three times. Trapezius between my shoulder blade and spine.
@Topher9203
@Topher9203 Жыл бұрын
I feel my back activated more with a slight bend at the elbow. Straight arm doesn’t do it for me
@Kickboxer7267
@Kickboxer7267 Жыл бұрын
I have to lean more forward and am nearly parallel to the ground in comparison to him. Is this due to my longer legs? Does he have short femurs?
@12mentalstars
@12mentalstars Жыл бұрын
Can you do a video for trap bar deadlifts?
@oscargomez6822
@oscargomez6822 11 ай бұрын
Dr Aaron, I've heard a lot of people tell me I shouldn't deadlift under any circumstances and that you are always risking more than what you'll get from them. Is it better to just avoid this lift if you aren't an athlete?
@JoNoP100
@JoNoP100 10 ай бұрын
You can do any exercise you want to. Any can be dangerous if you have bad form. You can tear a bicep curling, tear a quad squatting etc. Most important is do what you enjoy just practice good technique and you will be fine.
@AjwadFaysal
@AjwadFaysal 4 ай бұрын
Best!
@whitestaff1
@whitestaff1 Жыл бұрын
Hey great video ! Can you tell what program you are using for visualization of the movement ?
@malikking179
@malikking179 Жыл бұрын
Thank you for the help with improving my mobility i can kick much better but i would like to know where did you go to learn all of this information at
@kadijaish
@kadijaish Жыл бұрын
Aaron, can you include MRI of your future back patients so we can get some insite and get hope for us in pain? I know, MRI is not everything, but it would be nice to see it
@SquatUniversity
@SquatUniversity Жыл бұрын
I’ll see what I can do
@kadijaish
@kadijaish Жыл бұрын
@@SquatUniversity Thank tou
@666ofdoom
@666ofdoom 2 ай бұрын
What about hip position? Chin position? Foot position?
@AjaychinuShah
@AjaychinuShah Жыл бұрын
Are you using a filter for regenerative sense?
@ladym7852
@ladym7852 Жыл бұрын
Does your program have anything for folks that don’t have weights at home or gym membership? 🤔
@karenaizirein8957
@karenaizirein8957 Жыл бұрын
My good sir do you have book recommendations in order to learn these instead of walking around in the dark?
@suyashmittal1944
@suyashmittal1944 Жыл бұрын
Hi pls tell that I have a hiatal hernia and it will be corrected by a chiropractor.But he says that I should not hold my breath or do bracing while doing compound movement because it increases intra abdominal pressure and thus will create hiatus hernia again. Can you pls tell then what to do???
@kramer911
@kramer911 Жыл бұрын
How do you avoid scraping the shins? I joined a new gym and the bar is wider and has more rough texture in the middle and I am constantly reopening my cuts on my shins now.. I even bought shin guards AND wear track pants but It still reopened my cut this week. It happened at my old gym too but never to this extent
@dailylois4484
@dailylois4484 Жыл бұрын
Sir I have a serious problem please reply to this comment I did surgery for disc bulge in 2018 after that it re occurred in 2021 i went for VAXD then now I have hip tightness now I can't bend forward i get a pain in my lower buttocks side but with excercise it gets less and less but how can I get rid off it i do follow the Meg 3 excercise in your channel but still every Morning I have a stiff back can bend forward please help
@AccountantDoesDIY
@AccountantDoesDIY 2 ай бұрын
I think you’ll get better leg drive if you set your back more horizontal than Micah is doing at the point he takes the slack out the bar. He seems to be more like 45 degrees as if doing a high bar squat.
@notwelcome2452
@notwelcome2452 Жыл бұрын
My ribs (right under my upper lats) hurt when i push overhead, do shoulder press, especially with dumbell. I think i have rib flare. Plz help
@mnew4325
@mnew4325 Жыл бұрын
Any advice for the wrists and hands? Even when not lifting they’ll hurt, and if I have to grip something really hard like wire cutters my right hand has this weird tendency to wanna stay closed
@Ratstick58
@Ratstick58 Жыл бұрын
I’ve heard that bracing can increase your chance of hernias. Any comments on that?
@HomemakerDaze
@HomemakerDaze 6 ай бұрын
Its so hard to learn to lift without a trainer but ive only injuried my lower back a couple times 😅
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