How To Stop Over Wedging On Deadlift

Managing your center of mass is a foundational element of what is good technique, as myself and Brad Couillard have discussed in videos and presentations. And even lifters with seemingly "good technique" and elite strength struggle at times with managing their center of mass. One way in which that presents itself in the deadlift is through over-wedging, meaning that a lifter continues to wedge past their center of mass, resulting in some form of forward bias. Some lifters are fairly unaffected by slight deviations in center of mass due to over wedging, while others have a markedly reduced force output when over wedging occurs. In my latest KZbin video, I take a look at the 6 common mistakes people make that result in over wedging on the deadlift. For each mistake, I cover why it can be an issue for some (and for others no issue) and how to fix the mistake if it is leading to decreased strength output for you. I also take a look at some general tips that help to overcome most over wedging issues. And to kick off the video, I give a full introduction of our new educational platform Powerlifting Now, as registration is live! We are extremely excited to bring to you an educational platform to provide the latest in all things powerlifting! Our pre-launch sale is now available through January 31st, with Powerlifting Now officially launching February 1st.
#deadlift #deadlifttechnique #sumodeadlift #conventionaldeadlift #deadliftform #powerlifting #powerliftingcoach #deadliftwedge #powerliftingnow #powerlifting
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[@brownky3]

I am here from the future. Grand Galactic Emperor Steve has put an end to all over-wedging errors, world peace has arrived at last.

[@PRsPerformance]

hahaha love it!

[@Kingofthelolz100]

Still dont understand how you dont have more subscribers when you are basically the best channel out there for powerlifting techniques

[@PRsPerformance]

The audience for powerlifting niche content is probably smaller than you think. Appreciate your support though!

[@pldl200]

@@PRsPerformance i think one of the ways to increase the audience, is to make shorter format videos. Long format videos are superb for in depth knowledge and may repel some of the viewer. You should also create videos which are no longer than 10 mins. This may actually increase the channel outreach substantially. Without a doubt this is among the best if not the best place on internet to get Powerlifting specific information.

[@PRsPerformance]

@@pldl200 I do long form content for a very specific reason. I am not looking to appeal to a general audience, but instead a specific niche within powerlifting. There are plenty of other channels that provide short form, basic content.

[@pldl200]

@@PRsPerformance i undertand but i think its a shame that this channel has less than 10k subs.. keep educating us man.

[@PRsPerformance]

@Nikhil Somani Thank you man, appreciate the support. Something I don't think people fully understand though is the number of subs does not equal the quality of subs. Plenty of channels have more subs than me, but less views, less interaction, and less ROI to their actual business than mine does. Aka I target a specific niche that tends to be a higher quality subscriber that has a higher ROI and loyalty to the channel. Just like you have some KZbinrs with 1 Million subs and their videos get maybe 40-50k views, versus some channels with 1 Million subscribers are getting 300-500k views. Not all subscribers are created equal.

[@benlifitness830]

If i had live in America i would %100 be your student. Unlikely living in another country and big difference in currency makes it impossible. What you teach me in this platform for free is priceless.Thank you Steve, i hope you will get what you want in the life.

[@PRsPerformance]

Thank you for the support!!

[@zuzudreamsof]

Great video as always! Side note: very much appreciate the high-quality, crispy sound from the new mic!!

[@PRsPerformance]

Thank you, and agreed, mic is so much better!

[@lb3bodybuilding278]

I find most issues in life come from “spending too much time at the bar”.

[@PRsPerformance]

hahahahahaha truth!!

[@bennygilligan]

Always brilliant advice 👏

[@PRsPerformance]

Thank you!

[@lifter3455]

The best coach of youtube 👏

[@PRsPerformance]

Thank you sir!

[@PaigeYesLee]

I am Thanking you already for this video! 😊💪

[@PRsPerformance]

Hahaha taking the “first comment” to a new level!

[@mikitheironworker4443]

Thanks bro I watched all you videos

[@PRsPerformance]

I appreciate it!

[@Jmack7861]

I find slighlty pulling up on the bar while pulling yourself into the wedge helps a lot, you have better proprioception for when you’re in the exact position to start the actual pull, and it makes it more of a fluid motion. Almost like a mini slack pull before wedging

[@PRsPerformance]

I’d recommend always pulling slack before wedging like you are talking about.

[@Jmack7861]

@@PRsPerformance I think people tend to separate the two as if they’re completely different things, when in reality they work together well

[@catedoge3206]

this is what i've learned. but yesterday, i made a breakthrough. i'll keep it a secret from now and experiment with it. i'll make a vid in the future. maybe ;)

[@jaesim3150]

I honest think it depends more on stiff bar vs DL bar. With a DL bar it’s difficult to just pull slack all the way before wedging and like you said, more natural to pull the slack but not all the way, then finish as you’re wedging (Jamal, nabil, sawyer, dan, great pullers w/ DL bars all do this)

[@seukspckrew]

Hello, first of all, excellent information, the videos have helped me a lot. Do the subscription videos have Spanish subtitles or are they strictly in English?

[@PRsPerformance]

They are only in English

[@ArchEnemy2006]

Great video Steve, I found more things I need to work on! One thing; With point two about the time taken at the bar, do you still have the same mentality when using straps? I am SO much quicker setting up mixed grip, but my grip is my limiting factor in my DL. So, while working on bumping this up I have to use straps, but these take forever to set right! Any tips here?

[@PRsPerformance]

That’s just a downside of straps, not much you can do

[@Roberth1289]

Hi Steve Can you make a video on changes of volume/intensity or frequency when doing sports or something in that nature?

[@PRsPerformance]

I currently coach 0 people who do other sports alongside powerlifting, so I wouldn't be a good person to make that video.

[@lousmeets4797]

Hi Steve, great video! Do you have any advice and/or technique recommendations for someone who has lower back rounding/posterior pelvic tilt in the bottom position of the deadlift? I went to a physical therapist who's also an IPF coach to asses my mobility. He said I have enough ankle, knee and hip mobility to perform the squat and deadlift correctly. Still, I'm always experiencing some form or lower back rounding whenever my hips are around knee height. I also can't sit cross-legged on the ground without a serious posterior pelvic tilt. Any help would be greatly appreciated!

[@PRsPerformance]

Just did a whole video on that topic this month on Powerlifting Now.

[@quaning3971]

Great clips, I’ve been binging your clips for a month since I’ve been a rookie powerlifting coach. Do you have a course where I can subscribe?

[@PRsPerformance]

Powerlifting Now, link is in the description box

[@ShinSuperSaiyajin]

11:38 Pete Rubish has been preaching this forever. He actually said that setting up should only take 3 seconds at the longest

[@PRsPerformance]

I am fine if someone wants to take their time before grabbing the bar, but once you touch the bar, it is time to lift.

[@ShinSuperSaiyajin]

@@PRsPerformance I agree. Once the bar is in your hands, there shouldn’t be any hesitation

[@andrewrubinstein4021]

Hey steve, What about shin angle? I tend to deadlift with a rather forward shin angle (conv deadlift) a too vertical shin angle just doesn’t really work for me. Would you look to fix this or just keep it as it is?

[@PRsPerformance]

That is very dependent on your mechanics and leverages, some people will have a more forward shin angle than others. As long as you are managing your center of mass correctly and it is not creating unneeded movement, it is likely what you need to do. Rarely, if ever, will someone have a perfectly vertical shin on conventional deadlift.

[@andrewrubinstein4021]

@@PRsPerformance thanks for your answer, love powerlifting now btw!

[@mastertrey4683]

Bar over midfoot then shins meet the bar is the most efficient. Midfoot, toe to heel. If your shins bend too much then the bar will move further forward which puts your a bit off balance. It may not be prefisely over midfoot depending on your anatomy but its a safe bet.

[@rodrigoluna4309]

Is it possible to be more prone to injuries in that first example? I ask this because i wedge too far and i ended up injuring my lower back/left glute after awhile.

[@PRsPerformance]

There is a lot that goes into injuries, but if you are continually cleared of your center of mass it could be attributing to more stress on your lower back

[@kaiserhs6275]

Am I allowed to really take my time on the slack pull of my deadlift during an attempt in training i really grip and tense for a several seconds getting ready to initiate the pull. Before I was even tugging regriping tugging regrip and was wondering if either count as my attempt during meet. That being A .) tensing the grip pulling upwards relaxing down the grip / bar then starting without releasing and B.) simple touching the bar and then letting go and regripping before pulling for real. I assume both are no good and it is kind of big crutch I have if so for my setup

[@kaiserhs6275]

I will say this only happens at like rpe 10 / my max but if i did compete i assume it would be similar intensity and i might rely on it. Rather solve it if it is a no lift issue. But hard to practice a habit for something that occurs at max effort since it is trained so infrequently program wise

[@PRsPerformance]

That all depends on if that setup is causing issues or not. If your pull is fine, some change it.

[@juiceboxerman]

Do you still strongly bias the mix grip when teaching people how to deadlift? I’m spending a lot of time at the bottom with hook grip and have been wanting to make the switch for quite some time.

[@PRsPerformance]

Yes, I do still bias to mixed grip.

[@huyngo7827]

I always find forcing my shins to touch the bar at the start of the lift with both conventional or sumo uncomfortable and difficult to keep tension by always pulling up on the bar. Should touching the bar with your shins be an universal thing or should there be exceptions with some individual like myself? thank you

[@PRsPerformance]

They don’t necessarily have to touch, but likely they are going to need to be as close to create the best leverages.

[@huyngo7827]

@@PRsPerformance yes that makes more sense when put that way. For reference, I have a very long torso, long arms, protionately longish femurs when compared to my tibias so every one of my powerlift has very considerable moment arms. That said, thank you for the detailed answer, looking forward to more content.

[@conormurphy9176]

Is it important that the joints are stacked during the sumo deadlift

[@PRsPerformance]

That is a bit of a broad question in what you are meaning, but if you are referring to keeping shin angles vertical with the knees and ankles stacked, that is a good starting point for most, but not a set in stone rule that it is the proper stance width.

[@conormurphy9176]

@@PRsPerformance could I send a video onto you on Instagram so you see what I mean? I can’t explain over typing

[@catedoge3206]

so you're saying im not dan grigs lmaaaoo

[@PRsPerformance]

No one is Dan Grigs but Dan Grigs

[@catedoge3206]

yuh

[@PRsPerformance]

👌

[@randompandamonium3823]

my coach told me i should push slack through my heels, then when I go to wedge I should then push thruogh the balls of my feet; granted this is probably based on my leverages

[@PRsPerformance]

If that is working for you I'd keep following what your coach has said

[@kevinAdobo]

If you’re a tall conventional hook grip puller I also recommend watching professionalweakguy tutorial

[@PRsPerformance]

👍