Part 1 How to Pull With A Neutral Back: The Best Bracing Sequence For Deadlifting

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[@segason6]

That was a huge improvement on your form!

[@BrendanTietz]

segason6 I will be honest and say it took 2 years LOL but yeah huge improvements. It’s easy to fix if you just stop getting stronger for a while but changing a huge imbalance/technique issue like that while still progressing strength is hard. Plus I didn’t know what the problem was for a while

[@segason6]

Brendan Tietz well that’s crazy lol. You figured it out in the end tho. I really like your 545x9 or 8 you did in 2017, form was so crisp. You also looked younger in the first clip hahaha

[@ruanoosthuizen6084]

Very satisfying seeing heavy, straight back deads. And thank you for the knowledge.

[@user-pk4sj8fs4x]

Thanks for always posting high-quality and helpful videos. You are excellent at teaching proper lifting techniques.

[@pandaberenang]

Man!! Thanks for the vids!! You always have a good and informative content!!! So helpful!

[@barbellgirl5831]

Alignment first, then bracing. Really good instruction. Thank you!

[@arshakpetrosyan09]

This channel has been a godsend. Finally found someone else who struggles with extension! Excited to try this during my next deadlift session. :)

[@3Q2HFNILQHF]

I can't believe this channel isn't bigger than it is holy shit your tips are so good. What a damn shame more people don't see this stuff...

[@dmc549]

Excellent video Brendan. Quality, to the point information.

[@weslee4469]

Brother this was one of the best videos I've seen on the topic. It helped me MASSIVELY with my pulls and drastically reduced any strain on my low back

[@kellied4731]

I appreciate your content. I stopped dead lifting for a while because if pain in my low back. I have the same issues where my low back is arched. I am also only 100lbs. I watched your videos. Started working on my glutes and hamstrings. Yesterday I deadlifted 115lbs for three sets of 5. I couldn't do 95lbs a month ago. And 115 felt easy! Thanks for all the help. Keep up with the videos!

[@sofiay.5831]

Happy you're going to post more frequently!

[@degelhia7402]

Thanks Brendan! Awesome video, the bracing and breathing really helps neutralize my back and completely eliminate burping problem I had during deadlift(I used to have a lot of burping problem when I set up brace and breath from the bottom). There is 1 problem that arise from 3rd reps and 4th reps onwards, I am not sure when to breath in and holding my breath that long causes me to lose tightness.

[@Antiallergika]

Thanks man this is exactly the Problem, i just felt without even deadlifting yet that this will improve my deadlift.

[@adam702702]

Thanks for sharing mate. Appreciate it!

[@TheTektronik]

I'm gonna try that core bracing sequence because I'm having a back rounding during deadlifts.

[@Deuger]

Awesome! I have ready many deadlift guides and none of them really explain what causes back rounding.

[@davidkinslow]

Even thought I don’t deadlift I use this video to help setup for the clean thank you!

[@nixxrunner]

Thanks for these tips!!!

[@sinodraagi]

My lower and middle back get super tight during deadlifts, even with light weights. I'll try this out!

[@james98852]

Great video very helpful! will try bracing better next time i'm pulling heavy as my back tends to round more the heavier i go.

[@redblueice]

Great form, thanks for sharing.

[@spacelifts6148]

I will try this is my next deadlift session.

[@jefferylord3068]

your change in form was dramatic! i’m a beginner deadlift i gotta keepthat bar closer to my shins.

[@Hugo-js3jv]

gonna try this next deadlift session

[@deannasassorossi8350]

Very helpful, thank you!!

[@valentinagiusti8684]

Super ! Thanks for this video

[@AMowrey]

This video is pure gold. I appreciate the nuances you get into with your videos, they're immensely helpful.

[@BrendanTietz]

Ashley Mowrey thank you and I’m glad it’s appreciated!

[@Cloud-Radio]

you explain it perfectly.

[@1carlosm]

Great advice

[@seragaldinzaki4203]

Thank you, God bless

[@multiathlete3058]

flawless form

[@TheFineolase]

Very helpful content

[@Samoloh]

1:19 what I struggle with everyday lol, I think my body structure is similar to yours will try this tips next time

[@donjohn2239]

Excellent information here. Any info on good rdl forms and breathing?

[@MrCurrybomb]

Thank you!

[@colincheong4094]

For multiple reps, how do you brace without resetting? Especially glutes, it’s only being tightened at the top position.

[@BlGGESTBROTHER]

I never understood why coaches say to squeeze your glutes because the glutes are basically impossible to keep taunt as you move through the squat/deadlift pattern.

[@Wyatt_Riley]

Brace at the top if each rep. Its easier to get a full breath in at lockout

[@dragonchr15]

reset between each rep....do one full rep, immediately stand up, brace, then do the next rep. it's actually better than doing the reps straight through as you are picking up the barbell from a rest and not "bouncing" as his warning says, it may not be a good idea to try to do multiple reps on one breath like he did...you may pass out

[@rohailab]

great vid. can u do a vid on gear/cycles/compounds for strength/powerlifting purposes?

[@BrendanTietz]

rabfit from what I understand the effects are all similar depending on the base compound. The powerlifting world that uses gear seems to be really split on how they do it. Some use a lot with a ton of different stuff and some use very little. Idk if there’s any real clear cut answers out there and idk much about it.

[@hannakurt]

Thanks my dear Brendan...nice to see you again! The breath technic was the best and the most import part for me. I have the same kind of postura like yours. But my problem is that my upper back gives up after the start. I don`t know what`s going wrong but I`m not giving up. ;-*

[@BrendanTietz]

hannakurt definitely a weakness! A ton of flared elbow rowing/high rowing, strict RDLs where you pack the lats hard, strict block pulls, and snatch grip deads can help! I show a snatch grip elevated dead in my part two to this video! Also just learning to pack the shoulders down and externally rotate them can help but then take that technique and apply it to those exercises mentioned above to really have carryover

[@hannakurt]

Brendan Tietz quite impossible to not fall in love... Thank you so much for your reply and support. You have been a big help for my improvement and workout routine. And your instructions are incredibly useful. Hope we can train together soon. That would be a honor for me.

[@almightybilly]

the shirt iz clean AF.

[@shortazn625]

Awesome video! I'm s excited for tomorrow because my lower back is the most problematic part of my conventional deadlifts

[@bksg4ming]

thenerdylifter Me too, I'm testing my 1rm for my gym class and my back usually holds me back on squats and deads.

[@Hossak]

I find to get your glutes more involved in a conventional is to do some sumos in your warm up. Then ensure that in your conventional lift you utilise your butt, you almost push your knees into you arms - ie rotate the thigh slightly. This coupled with a slightly angled foot will push the weight into your glutes more. You should find at the end of a deadlift session that you are feeling it in your legs and glutes, not only the lower back. Good luck!

[@LexesOHara]

Deadlifts are my weakness 💀

[@marifergarcia9115]

Always great info!! Can you talk about squat, deadlift technique for long femur and short torso 😁 thank you!!!

[@Handeee805]

Marifer Bejinez He has a video on it

[@BrendanTietz]

Yes I do have a couple vids on it as mentioned! “Fixing Tipping over in the squat”, “difference in high bar/low bar” and I think one other vid. The names are something along those lines. Also the bracing video I did for squats will help A TON!

[@marifergarcia9115]

Thank you!! I just saw them😁👌🏽

[@GabrielRodriguez-it8jx]

You said: to change the fact that your back was taking to much tension during the movement "I worked on my set up and brazing to keep the core rigid and make sure my glutes stay in the movement pattern". My question is; can someone looking to make that change too whether it be because of actual pain or overall better form during the movement, just spend an entire training block growing and strengthening the; glutes, hams, etc...? I ask this because, If you're not a professional coach or don't have access to a professional coach (my case rn) proper brazing technique itself can be hard to learn by yourself.

[@R-ri2fj]

GOOD!

[@PassportG]

Yep bracing is very important.

[@nerf2752]

Someone should make video about the difference between neutral and arched back.

[@wderave8012]

I usually set up from the bottom but definitely gonna give this a try.

[@BrendanTietz]

Wouter de R. I talked about this in another comment more but basically for conventional pulling i prefer a top down set up for the vast majority of people. The trick is getting it right. However sumo is more 50/50. Some need a bottom set up. I’ll do a video on this

[@wderave8012]

Brendan Tietz Actually deadlifting today so will try and report back. I always have trouble getting enough air when I’m bent over so this might help.

[@majorali242]

Does that little exhale at the end help with the lift? Other yt'ers saying you should hold breath and brace during each rep, resetting once you hit weights to ground. Valsalva manouveur or some sht.

[@dontreadmyname4396]

Anterior pelvic tilt fucks my bracing alot, i can't even sumo deadlift since my ass sticks out

[@faveencolaco6613]

So do you hold your breath when you go down? And if so then how do I breathe for the next reps?

[@ahmadsamir48]

How breath on touch and Go deadlift ?

[@fmlguy1597]

what is pulling your ribs down is it rounding your thoracic spine?

[@eimybarquero5783]

I have a high back rounding problem(I do a conventional DL), how can I fix it? That don't hurt me yet but I know that I need to improve it. Please, help me😓😟

[@sshetty995]

Do you breathe out at the top when you lockout ?

[@benwalker3771]

If you do over 5 reps, do you take a breath at the top or the bottom?

[@mattwu2577]

why don't reset tension between each rep? "dead"lift? touch and go?

[@mustafaabd.7014]

When I set up for a conventional pole, cause I’m a conventional polar

[@xarmy12]

you exhale at the top of each rep but when do you inhale ?

[@MarkKislich]

That third rep was NG early an RDL though...

[@SquatsAndPizza]

Hi Brendan! I have a question, do you think it's always better to use a top-down set up? And if you used a bottom-up set up, which cues would you use?

[@BrendanTietz]

TheDaydreamingArtist for conventional I’d say like 99% of the time top down is better. It’s such a simplistic movement pattern and position I can’t imagine why someone would need a bottom set up. I’ve never had a conventional puller under me who’s unable to set up top down. Maybe extreme cases like mike t where he pressure breathes and is not built for deadlifting at all but I’d still argue he’d do better top down. However for sumo it’s more 50/50. This is because it’s easier to breathe in a sumo position and the positioning is more difficult to set up in/keep tension. I’d still prefer top down though as the passive stretch in the bottom position kills some power. However if you’re unable to keep consistent with top down and you’re doing it correctly than definitely switch to bottom. As for cues, it depends but in sumo id set up, grip, breathe and brace and then pull the slack and set into position and then go. The actual cues would be the same. I can do a vid on this

[@BrendanTietz]

TheDaydreamingArtist great question btw !

[@SquatsAndPizza]

Thank you so much! I've responded on Insta as well, but anyway, I've been experimenting with my set up to figure out what works best for me since I've always used bottom-up out of habit. Definitely gonna work more on top-down and see how it goes, whenever I use it I definitely feel like I can breathe in a little more air and keep a little more tension. The only issue I have is that if I go down too slow I start to freak out cause I'm running out of oxygen LOL

[@benjaminwetscher9614]

This is how I brace but I am keeping my glutes flexed really hard the entire time from the moment I grab the bar. Since I flex my glute so hard, I fear that my glutes won’t be able to contribute as much since they are already in a flexed position and not at optimal muscle length. Are you keeping your glutes engaged all the time, Brendan?

[@ahmedakhan_3804]

Serious issue: As I bend, the glutes try to disengage and move back.

[@LinetteArroyo]

Deadlifts are my weakest lift. Thanks for the tips!

[@BrendanTietz]

Linette Arroyo you’re very welcome! I have a ton coming out on deadlifts soon :)

[@jt7153]

Love the video...Quick question. You said you are holding your breath during each rep but appear to be letting some air out at the top of the movement. Are you getting your belly breath just the one time or are you breathing throughout?

[@BrendanTietz]

Jared Tracy no I hardly let any air out that’s just me making noise. Although a minimal amount does. I hold that belly breath the whole time unless its over 5 reps. However I rarely program conventional over sets of 5!

[@jt7153]

Great. Thank you sir!

[@xxFR12]

i'm can't brace my core when im in my set up position.. any tips?

[@galacticwarrior4089]

Yea, brace your core

[@christianpeters3757]

Interesting video...don’t like that exhale at the top with your spine under load..this is obviously not anywhere near a 5rm for you but still, why let any air out at all? Even if it’s very little...

[@stephdawson417]

I always get confused with the breathing. So it's a big deep breath in to brace but then do you breathe out as you come back up? Then Take another deep breath for your next rep? I have the same issue with squats too!

[@craigtitusfitness2249]

Take and hold the breath throughout the entire lift, reset and take a new breath when the bar touches the floor again

[@BrendanTietz]

How Craig mentioned it is how most do it however I don’t because I’m more fluid and consistent just holding it the whole time. If it’s less than 5 reps I don’t breathe except a small amount of air coming out at the top from me just making my dumb noises lol. If I were to do more than 5 reps I usually catch it at the bottom but that’s why i rarely program more than sets of 5 on conventional because it’s so hard for me to get into a good position that way. I also wouldn’t advise this tactic for most as it feels safe to me but can’t say for everyone it is holding your breath like that

[@BrendanTietz]

Stephanie Dawson also worth noting you can do a full reset which would actually be best, especially for powerlifting however I hate those myself lol

[@brittanym4519]

Craig Titus Fitness but when are you breathing it out?

[@RingsidePerspective]

Notice you don’t do that pulling slack technique when you are repping and explaining brace. Now I’m confused

[@liudizzle]

Tssst. Tssst. Tssst.

[@hellstrjfe151]

Noob question: When should i breath in? On the top or the bottom? I can see you breath out in the top but i dont know when u breath in back.

[@zachbariuan4726]

HellStrjfe you are good man no such things as noob questions,on the bottom and when you start to lift the weight breath out

[@masondixon1718]

I fully reset at the bottom each rep. Sets take a bit longer, but I am confident with my form after breathing and bracing with a very short reset at the bottom of each rep.

[@MarkQub]

The problem I have is not being able to hold my breath for so long

[@TheDylan6908]

I guess you're saying that your normal posture is an over extended lower back and you make it neutral before you pull???

[@BaraPersson]

I can only squeeze my glutes at the top. When i move down to grab the bar i cant keep my glute squeezed

[@sulezraz]

1:38

[@dereksmallsuk]

After all this prep...why exhale at the top whilst holding the weight?

[@BrendanTietz]

dereksmallsuk I don’t except a very little from just making my dumb sounds lol but I actually hold that breath the whole time.

[@dereksmallsuk]

Brendan Tietz ....Your grammar makes no sense.

[@mytexasdays1526]

Whats that weird squirting noise?

[@Waafa]

I could never get deadlifts right.

[@Jsteiny18]

His face also got insanely red at one point. I don't think that's a good sign

[@mateoedwin4202]

Flexing your glutes throughout the whole lift??

[@galacticwarrior4089]

Do you not.take a breath in between reps lol

[@Xilladan093]

weak jealous hater

[@galacticwarrior4089]

@@Xilladan093 ?

[@arocks1234567]

How to keep your back neutral = switch to sumo

[@thispersonsdad7247]

How to pull more weight: be stronger