My Favourite DEADLIFT CUE!

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Here I talk about one of the cues I use with my lifters for the deadlift and how to implement it
1. Thoracic Flexion/Upperback Rounding
2. Scapula Depression/Protraction
3. Lock Elbows
Caveat:
1. Creates difficulty in engaging the lats
2. Makes lockout more difficult
Bench Press: Setting up for Shoulder Depression - • Bench Press: Setting u...
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"Luck is for the underprepared"

[@headcoatee]

as a short armed deadlifter, this is extremely helpful. T-rex pullers unite!

[@JohnPaulCauchi]

This is definitely more helpful in t-rex lifters, I've noticed! Hope it helps!

[@averyborst9534]

Unite

[@TheBlnkiller]

Great tip! Just subbed! You are completely right, retracted scapula (and pushed out chest) make it basically impossible to break the weight off the ground when going near my 1RM. I used to do that too until I learned not to do it from Richard Hawthorn. When I started out, I was told to push my chest out in order to create a tight upper back, which is impossible to do when I'm nearing my max. Now I focus way more on a very tight core and let my arms free hang. Now thinking about it, I do exactly what you demonstrate in this video, but I just never thought about it in terms of "Thoracic flexion" or "upper back rounding".

[@toniovolcano7113]

I know John mentioned at the beginning of the video that this is more for intermediate or advanced lifter, but I am a beginner (1.85 mts, long torso) and I used to experience a lot of lower back pain next day after deadlifts which would last for days. I was indeed following the conventional advice of making all my back rigid and retracting my scapula which I surmise was not good considering my long torso. Anyways, I was barely capable of deadlifting my bodyweight but by applying this simple cue yesterday, for the first time in months, I was able to deadlift my bodyweight +35%, best of all is that next day my lower back is not in pain. I am sore, yes, but on my upper back (middle part, spinal erector I guess?), hamstring and glutes. Thank you!

[@snorlaxcom]

lumbar pain makes me cry. is awesome to DL pain free😊

[@ohmyassoff1087]

tips for increasing hip mobility for sumo deadlift? i injured myself the last time i did a sumo cycle but i was stronger even just starting out

[@JohnPaulCauchi]

Hip mobility comes from ability to externally rotate and abduct. I'd stretch out the muscles that prevent this movement. I like lying on my back, feet against a wall in a squat/sumo stance and just letting gravity pull my knees out. Feelsgoodman.jpg. As a cheat, use the tips in this video. If you reach down with your upper body more, that's less ROM your lowerbody has to go through and can substantially save your hips! Hope that helps!

[@ohmyassoff1087]

John Paul Cauchi Awesome thanks!

[@FiremanSimon]

Great video.. Some suggestions: -Warm up routine for lower and upper days. -que for keeping upper back tight in squat -que to increase leg drive on the bench (i'm quite talll and find it very hard to get leg drive aka knee below the hip) -video on programming -video on peaking -personal recovery techniques -technique to engage glutes in sumo Keep up the content man.

[@koreakid101]

Hi! So I really love this cue actually. But when I go for heavier loads my back always caves and I can't achieve upper back rounding. Just lower back rounding. Any tips? After rewatching this I definitely feel like I need to engage my lats more and will try that drill

[@Chislo13]

super cool, thanx for cues JP. much respect. waiting for new cues.

[@JohnPaulCauchi]

Awesome man thanks! More coming soooon.

[@TheGeeesus]

Any tips on maintaining a neutral lower back whilst trying to round the upper portion?

[@Shaggy00exe]

II hope this helps you. I start bending at my hips, and before taking my grip, I try to push my sternum down like I'm trying to touch my belly button with it, this rounds your upper back without rounding your lower back. Practice this, stand up straigt in front of a mirror, brace your core and try to touch your belly button with your sternum. Put one hand on your upper back and other in your lower back, you should feel your thoracic flexors being stretched but your lumbar flexors stay in the same position or with a minimum change.

[@ultrabellowman]

this was helpful. thanks!

[@ALS09]

Great tip. Never heard anyone talk about this cue before and as I have longer legs and shorter arms, this will probably help me

[@leannemaguire250]

Bryce K from Calgary Barbell sent me here and you sir rock big time....been enjoying your previous vids keep up the great work, regards from a powerlifter in Canada :))

[@phoenixfitness700]

Great tips, I do this myself and get hammered by gym bros for having a slightly rounded upper back! just shared this on a Facebook group :)

[@JohnPaulCauchi]

Awesome mate - thanks for sharing the love!

[@joepiee7031]

is this Luu from barbell with a beard??

[@JohnPaulCauchi]

I have no idea who that is sorry :( haha link me!

[@Hannes789]

Joep van Kemenade when I first saw him I immediately thought he looks like the baby of Lu and Jeremy Hamilton :D

[@TheEllermanFitness]

He's saying you look like Lu from Barbell Brigade.

[@GForceIntel]

Yoooo!! this guy is dropping some good ass information. people dont understand how hard is for short arm guys to have a heavy deadlift. Look at Ant man that guy has a huge deadlift but his lockout is 4 inches above his knees which basically makes almost like 20%deadlift 80%rack pull.

[@jefferylord3068]

the videos of kk deadlifting definitely made me think of this and also a rounded thoracic. i suppose he was strong enough to finish most of the time.

[@skandalbanker]

But the Gym police will come and arrest me for upper back flexion

[@Stiggy771]

This might be a stupid question for a lot of you pros, but how the hell does one know if they have longer arms, longer femurs or shorter torso?

[@bobcooter]

Wow, I'm pretty sure I do the exact thing you say not to do at 2.26 in my setup, can't wait to hit the gym!

[@robo__cop8154]

ironically when i was taught deadlift i leant it by rounding my upper back .i've greatly perfected the technique now .also it will help immensely if the knees are kept bent(this is different from hitching ) before the lockout ,so with a rounded upper back you drag the bar up your thighs and lockout .

[@jflexfit]

Beard is sex

[@ryanlow3278]

Do you think a lats in the front pocket cue would help in lats engagement with the Long arms tip? Think I saw Jeremy Hamilton talk about using that particular cue to engage his own lats

[@JohnPaulCauchi]

lats in the front pocket sounds interesting. I guess it could work. The thing about "cueing" is that it's just a special group of words designed to achieve a certain movement outcome. If some words work and other words don't in different people, then so be it. Sometimes a coach has to say 5 or 10 different things at a lifter until they figure out what the hell they're supposed to do. As long as the cue achieves the movement outcome, then I'm happy with it.

[@lauravo3355]

This is great JP! I'm having doubts about my lockout. I like staying close to the center line and not really push hips through so much. Mainly because I feel that it irritates my hip flexors-- I may be totally wrong. Yet, I see a lot of lifters sort of thrusting the hips at the lockout position. What are your thoughts?

[@danialbrown4417]

You helped my deadlift a lot

[@maryelasi5038]

Now i understand Liz's IG comment about "JP and the long arms cue". Totally get it. I definitely fall into the "Tight thought retraction" basket. Keen to give this a shot, especially as Im ages out from another competition, so I can play around with technique a little. Thankyou, I always get a lot from your videos.

[@jtimmer1969]

I tried the long arms cue with a bit of Thoracic flexion and combined that with the rolling the bar video you did for another channel. Literally immediate 65 lb jump in my gym competition DL PR. So JP huge thank you. Also for me no problem locking out at all so no real downside.

[@Logan-dk8of]

think this might be my issue, my deadlift has felt very awkward off the floor lately and doing deficit deadlifts feels easier and more comfortable, think I might have been shrugging in my setup

[@3Q2HFNILQHF]

Trying this tomorrow. You're the fucking best!!

[@hingoppa]

Hi JP. Solid info. Question though. When I do these cues, does that mean my knee shouldn't go over the bar when i bend to my starting position? I'm still trying to figure out bar placement during the start of the deadlift should be midfoot or closer to the shins. Thanks!

[@wigletron2846]

HEEYAH

[@C0ldplaynb]

Holy $#!T. Been struggling with my conventional deadlift for years, and this one video literally solved all my problems. Also suffer from T-Rex arms and was always doing the retraction with my scapula, which made the initiation of the lift so much harder. "artificially" lengthening my arms with thoracic rounding is a gamechanger if you're a short armed deadlifter. Great tip & subscribed. Thanks!

[@skandalbanker]

Same here! I already switched to elevated DL'S or even Trap Bar, but i will give upper flexion a try

[@xMTLKx]

I may give it a try slowly, seems really nice but tough to master Thank you sir !

[@JohnPaulCauchi]

You're welcome!

[@shaylee4175]

Wow! You seem without a doubt an amazing coach and powerlifter obviously. Thanks JP for your videos. So informative!

[@hgathletics]

u r cute

[@JohnPaulCauchi]

send me a DM babi

[@primet2830]

My man... I'm at the gym today struggling with this. This vlog is literally speaking to me I'm so humbled. Thank you for putting this out!

[@AsifIqbalMunir]

Haha, I was gonn mention the lockout part lol cause I struggle at the lockout

[@jtimmer1969]

JP - great practical advice. Do you think it applies equally to Conventional and Sumo?

[@JohnPaulCauchi]

I'd say definitely applies to both!

[@XxMySsTiCxX]

Hey jp. super awesome video. i've always stuggled with my lat engagement on deads especially with my underhand, it always leads to the bar drifiting away from me. but im going to try think of this "long arms" cue tomorrow. also although this isnt a related topic would it be possible for you to make a video for new coaches? im currently studying to be a pt and i want to start it off right. ive tried to learn all that i can from both my coach, his friends and mentors and from reading. ive read just both of greg nuckols books to start. so i guess just any books and just advice you have for new coaches. thanks a tonne jp

[@JohnPaulCauchi]

My best advice would be to read as much as you can, watch as many vdeos as you can, spend as much time under a bar, lifting and training as you can, and coach as many people who are willing to take your instruction as you can. Best of luck man!

[@Chislo13]

JP help please. i started to use open grip squats. it's much improved my squat. but after a week i started to fill so much pain in muscles under the biceps. i think it's brachialis. did you hear about problem like that? any solutions? grip is pretty wide. squat is very very stabile, but pain is unbearable... i hope you have some adviсes for that

[@JohnPaulCauchi]

Depends how the bar sits against your wrists. See a therapist and see what treatment/solutions they can offer. In the mean time, take anti-inflammatories before every squat session, use deep heat around the elbow/biceps and wear elbow sleeves when squatting :)

[@Chislo13]

John Paul Cauchi thanx JP. I'll try all. thanx a lot

[@cognacbraun1]

Great vid. Really enjoyed it and learned something new. Good explanation, as well. Thanks, JP.

[@JohnPaulCauchi]

Thanks !

[@raychow4037]

Really helpful tip, I started incorporating it and it's allowed me to hit the same weights at lower RPE's. It doesn't seem to affect my lockout. My question is regarding grip. I've had a problem lately with the bar slipping out of my hands during heavier singles. Lifting the weight isn't the problem, and I'm able to lockout, however the bar slips out of my hands. I use a over-under hand grip. My hypothesis is that it may be because I initially hold on the bar in the curls of my fingers. Any suggestions on that?

[@raychow4037]

Additionally, I have above average sz hands (9.5 inches)

[@AsifIqbalMunir]

I'm assuming you already use chalk. If so, add more grip training such as farmer walks, heavy dumbbell holds, etc.

[@theyorkshirepudding2510]

Great vid!

[@JohnPaulCauchi]

Thanks dude!

[@Michael-pm1tq]

jp making some beard gains

[@NeuroLifting]

love this video, great coaching cue.

[@tyler39512]

Good stuff. Video on mobility work/ routine?

[@JohnPaulCauchi]

Hmm I'm hesitant to do something on mobility because a) I'm not an expert on mobility and b) mobility drills can be so easily misused! I'll consider it though!

[@skimtorrick]

Your videos are amazing!

[@Hybridkepz]

Excited to see the upcoming videos! Great shyyyyyt

[@JohnPaulCauchi]

TY mane

[@free07styler]

thanks jp

[@JohnPaulCauchi]

You're welcome dude :)

[@pritulaag]

is that a geek squad sticker on your arm?

[@JohnPaulCauchi]

haha nah man just a band-aid haha.

[@lowuuu]

Plz more DL cue! :)

[@E30T96]

The girl is so cute :)

[@JohnPaulCauchi]

Lel das my sister

[@kaoz5691]

great video, more pls!

[@JohnPaulCauchi]

Coming your way!

[@sangilyun234]

Hi !!!

[@JohnPaulCauchi]

hello!

[@sangilyun234]

can it cause any injury by upper back rounding?

[@jonnenne]

everything you do in the gym can cause injuries. Upper back rounding is a fairly advanced cue.

[@JohnPaulCauchi]

I'd say the chances of injuring the upperback are quite small. If you're TOO loose, too much of the load will rest passively along ligamentus structures (I'm thinking posterior longitudinal ligament and interspinous ligament). But even then I doubt that would be a source of injury

[@jonnenne]

John Paul Cauchi Do you think if beginners or early intermediates start rounding their upper back it can lead to lost tightness in the core and thus make it easy to round lower back in heavier weights?

[@timsascha9569]

so do you think someone like Kevin Booey has perfected that technique? Watching him Deadlift often leaves me wondering if it's just great lifting shortening the ROM as much as possible or too much overall rounding that will sooner or later lead to snap city. The Question would be: How much rounding is too much? Thanks for the great content like always, greetings from germany.

[@xMTLKx]

I think Booey has a pretty BAD technique his whole back is rounding, lower back rounding is what you wanna avoid. If you wanna see great upper back rounding watch Konstantin Konstantinov or even Ed Coan

[@timsascha9569]

Actually, i mentioned Booey on purpose, one cuz he's quite successful with that Form and two because he's more of a lanky guy (like myself). I always feel like the rounding looks way less bad on smaller guys with a shorter upper body like Coan or KK in taller, lankier guys it seems more severe. But sure Booey is quite extreme.

[@TheKbooey]

I wear my belt very low compared to most lifters to brace my lumbar spine. The belt is so tight when braced, there is no way any significant flexion will occur while I'm lifting. I would not recommend pulling with this form if you're new to deadlifting. I've only been able to get away with this form injury free by conditioning myself over a number of years.

[@JohnPaulCauchi]

I'd say there is a line between good amounts of rounding and too much. Kevin is just on the fringe. Clearly what he does works well, but who's to say that he might pull more or less with less rounding? Tough to say, but he's a fine example of how beneficial rounding/lengthening your arms can be

[@TheBlnkiller]

Rounding the upper back can be seen from a lot of advanced/pro powerlifters. But, always try not to round your lumbar spine..;you don't want your lumbar to star t doing the lifting work for you.

[@citizenmarcopolo]

These tips are gateways to injuries ??? Bad advice ???

[@mattdouglas8900]

I don't think thoracic flexion is what you want.