This KILLS Your Deadlift

[@AlexanderBromley]

KONG ebook is live!! 👉👉👉empirebarbellstore.com/ It's also (absolutely free) on BOOSTCAMP! www.boostcamp.app/alex-bromley/12-week-hypertrophy 10% off BARBELL APPAREL Clothing by clicking here! barbellapparel.com/Bromley

[@jacobhenderson9605]

The story was sublime been a treat seeing you become a better story teller as the years have gone on.

[@Maverickib]

Quads definitely limit me off the ground but one of the biggest things that closed the gap and showed me the issue isn't as bad as I thought was a coach reminding me being slow off the ground is okay. I used to be obsessed with speed off the ground and often found myself giving up on a pull if it didn't rocket off the floor the moment I applied force. I thought my quads were just pathetic until that coach ordered me to give every attempt 5 seconds of effort. Even if I'm just there pulling on the bar stuck on the ground, I better do it for 5 seconds. Instantly, my 1RM shot up quite a bit. Mentally committing to applying effort for a certain amount of time helped me get over the "oh shit it's not moving" feeling when a near-max weight doesn't rocket off the floor. Especially considering I've exclusively trained with straight bars and never got to utilize the whip of a bar, sometimes that fucker just takes a few moments to get moving.

[@patricknoone2152]

Thanks man! When I fail I give up after not even 2 seconds of pulling.

[@loganjones2437]

Great video, implementing humor while articulating points succinctly is rarely done this well. Seriously, top tier pacing. And as far as pacing, I want to add onto the dive-bomb approach, or talk about a parallel concept that is personal to me. This probably is irrelevant to many; however, it is worth mentioning in-case it adds to anyone’s perspective. I used to run track and swim, then went on to swim in college. Being a sprinter, the start off the blocks was a huge part of the race. Once I started deadlifting seriously, I was able to rip off the blocks like a demon. That really was the catalyst for my passion behind the deadlift, as I was grateful for it’s contribution to my swimming performance. Now, after watching this video, I realized how my sprinting experience contributed to me deadlift as well. When starting a race, it’s a set time, so you have a rhythm engrained for your explosive start. Ready, set, go. So, as soon as I walk up to the bar, I’ve always had an internal clock before pulling the weight. And it’s not long, so no time for fidgeting or second guessing. If I hesitated to start in a race I’d get disqualified; meaning it didn’t matter if I felt ready or not, I had to go when they said go. I’m not sure how to incorporate this rhythmic urgency into someone with no competitive sprinting experience, but I’ll definitely have to give it thought; it would be fulfilling to be able to share that innate start with anyone interested. Thank you for posting this video, for it’s content, passion, and ability to further practical and philosophical discussions pertaining to moving weights

[@FavourJaiyeola]

I was literally searching through your channel for this exact video earlier today! Been waiting a long time for this one!

[@AnderWestgaard]

Opening of this video is fire!

[@Steven-bq5fu]

Are you in my head? You even nailed the music. Like especially nailed the music.

[@espenstoro]

That intro story was waaaayyy too accurate 🤣

[@43Steelerss]

The trap bar deadlift is so true I remember when I came back from an injury and 2 years off training thats all I did to replace conventional deadlift and I didn’t even squat but when I did conventional deadlift after a few months of trap bar deadlift they flew of the ground like never before… I was deadlifting better than before my injury without even practicing them.

[@msojka77]

After failing a lift yesterday, this video was timed perfectly!

[@loidastellitavera4308]

started kong today! i love your videos thank you for sharing your knowledge 🙏🏻

[@alexanderheyworth3242]

If you don't need to deadlift for competition, just sticking to the trap bar is a good option, especially for older lifters.

[@bradleywilkins4683]

I’m liking the Josh Bryant type humor in this video.

[@SilverSlugs16]

1:49 good too know we all have an Ivan at our gym who basically runs the place even though he doesn’t work there

[@bestwesterner]

That was an oddly specific story. 😆 While it’s certainly not sustainable, going dark has produced some of my best lifts.

[@tannerheslet5347]

Dude that story had me dying 😂😂😂

[@kmajorleague]

1:00 how does he know this stuff about us

[@ghfjfghjasdfasdf]

The intro story = maximum kek.

[@garymcnall4065]

Alex, why are you narrating my life from 1:30 to 3:00?

[@lautarocomesn2165]

👏👏👏👏👏👏

[@davidleon9206]

I've had lower back issues in the past,but hey so did Eddie Hall before he sorted out his craft and blew everyone away with 500kg.

[@OMAR-vk9pi]

I can’t deadlift in shorts or my shins suffer what can I do

[@highviewbarbell]

Knee high socks bro

[@Nukappi]

I wear elbow sleeves on my shins

[@athefitz]

I really wanted to see you pop up with a fucking lab coat! 😂

[@DM-pg4iv]

I domt believe in bouncing. I pull the bar then when it touches the ground I wait then pull.

[@Myrmecia]

Two different exercises. And I'm with you and take the full strain with each lift.

[@DisgustedJerimahas]

Correction a guy named Todd wasn’t finishing anything

[@Corinna-Mom]

Do guys really think about all these things to amp them up before a deadlift? 🤦🏼‍♀️😂😂😂 I just do the lift. 🤷‍♀️

[@American_Moscovite]

I used to be slow off rhe floor until I stopped listening to "coaches". You're just not strong enough. It's always going to be the stress and recovery factor

[@orkleth]

We all know real emos listen to Sunny Day Real Estate and American Football.

[@aSmoothCactus]

You are, in my opinion, the best in the industry at taking over an hour worth of information and packing it into a digestible 10-12 minutes.

[@Willy72070]

Also by actually having the information to give in the first place

[@ChosenKryptonian]

Check Brendan Tietz

[@Ramboer]

Ultimate Chad move when you listen to Himalayan Massive Ritual - Igorr, picturing the girl who hurt you and the dude who took her... You power through a new 3 rep max PR. Then you gas out because the last time you did conditioning was when ur ex forced you to go to a zoomba class. No wonder she left🤣

[@SMKP]

The fear and hesitation part is sooooo true, I was wondering why I was able to pull 185kg for 2 one week, and couldn’t even lift 190kg off the ground another week, after watching back the recording, I was hesitating and spent too long preparing to pull… Thanks Alex!!!!

[@Freshprankstv1]

Probably more likely cumulative fatigue

[@Pastapillow]

1st. and you have too much fun with the thumbnails 😂

[@Djibril24]

The most helpful thing for my deadlift has been the advice you gave to someone in a form check video a while back - breathing and bracing before setting up. While it felt awkward for the first few weeks, it’s forced me to be as consistent as possible and not dither. Lower back also feels way better because it’s already braces and neutral, so there’s no temptation to do the pull with my erectors.

[@Chasing340kg]

Do you remember which video it was?

[@Djibril24]

@@Chasing340kg I think it was this one. kzbin.info/www/bejne/d6mpg6yQqZZggaM

[@erickg667]

@@Djibril24 I remember that same advice from that video but I haven't tried to do it until very recently. Do you use straps? Because that's why I didn't do it at first, bracing and then tying yourself to the bar feels like an eternity!!

[@Djibril24]

@@erickg667 Yeah, that's a real dilemma. Thankfully I haven't needed to use them so far, but if you're not worried about building your grip you could look at switching to figure-eight straps. Should be a good bit faster.

[@erickg667]

@@Djibril24 Yeah I'll train my grip, eventually, lol. Meanwhile I'm going look for those figure 8 straps or learn to strap faster. Thanks! Edit: figure 8

[@siddislikesgoogle]

Grip strength. I can hook grip a 425 single but starting at around 365 I can feel the weakness and all my focus drains into my failing grip which throws everything else off. The fear of the bar slipping plays on me during setup. Once I strap up though, that disappears and its more of a lower back weakness that detains the liftoff.

[@pannonianfit1582]

dam alex that deadlift intro hits hard in the feelings, now I gotta go listen to "welcome to my life" and cry myself before a workout

[@polterghosty]

Hahahaha dashboard confessional. I had a good giggle.

[@Aaronsolnelson]

6:06 I feel called out. I liked this format. It reminds me of how Base Strength starts with a couple stereotypical lifters.

[@bloatmax4420]

8:55 not the case for everyone, with 675+ on the bar there is a ton of flex in the bar, so much so that it essentially turns the "deadlift" into a low block pull if you properly pull the slack out instead of yanking and hoping you get enough speed/momentum to carry you through those first few inches of the lift. Game changers for me were beltless double pause deficit deads. 1.5" deficit, enough to mostly offset the bar flex with heavier weights and to really hammer isometric strength/positional integrity during the first few inches of the lift, typically sets of 3 with 3sec pauses on concentric AND eccentric, pause to failure on last rep's eccentric pause and using weights that were on the cusp of my technical limit. Also heavy beltless paused RDLs with explosive concentric and brief ~2sec glute, erector, and lat squeeze at the top of each rep, 8-12 rep range or if super beat up from prior deadlift work lighter sets of 15-20. My gym just an Axle and I'm really looking forward to deadlifting with that, would like to hit 800 beltless which would finally allow me to confidently say "yeah, I'm pretty strong" lol

[@AlwaysTired554]

Why the fuck is no one talking about STORY TIME. That was the funniest gym rant ive ever heard in my life hahahaha

[@coughhy]

Absolutely laughing my ass off in the first couple of minutes. Great story

[@anthonypeltier4039]

THIS is the video for me.

[@mickeychan2223]

Love your starting story😂good video opening

[@SOC-ir6im]

My quads were ‘weak’,posterior chain strong 150lb difference from squat to dl,stronger from a straight bar than trap bar. More deficit work,more SSB work,occasionally swapping low bar squat for low bar trap pulls and just building bigger quads overall has helped cut that difference to 100lbs while still increasing my dl and squat. Yes I’ve always used a lot of lower back for squatting with vertical shins

[@SOC-ir6im]

Obviously the deficit work wasn’t for my squat lol but they don’t only improve starting speed but also lockout-they way more effective for me overall than pause dL’s for sticking points

[@MrSpicabooo]

Just do highbar squat more, you deadlift will probably improve without even having to deadlift if u highbared for a mesocylce

[@SOC-ir6im]

@@MrSpicabooo just started that a few weeks ago

[@TheJipino]

What worked for me: Bullmastiff put 35kg on my deadlift, along with not worrying about how my form looks but instead focusing on my bracing and tightness. Oh yeah, getting that tight feeling in the hamstrings and pushing the knees forward at the start helped too.

[@ProphetFear]

I'm shook as I sit in a Rancho Cucamonga one avenue away from that dilapidated piece of shit 24 Hour Fitness. Don't take acid and watch videos even though I didn't take acid

[@AlexanderBromley]

Ahaha I used to drive to the one off Foothill to get away from the dilapidated piece of shit in San Bernardino off Waterman

[@Nachtgeist.]

Man, that description of a max effort deadlift was spot on 🤣

[@onerider808]

“No one was watching you, except to fantasize telling you to STFU…” You are nOT your potential…you are what you DO! Off to the gym. Thanks, Bromley.

[@mikefoster732]

Watched a Graham Hicks video a while ago. On his warm-ups he does singles on his first warm-up weight until, in his words, the bar feel like fresh air. It seems to get his form correct, and his CNS firing correctly. I tried it out on deadlifts initially and wow, the heavier weights moved so much better. Since then I've included it on all major lift warm-ups and the only sticking point I seem to get is that the weight is just too heavy. Maybe it's because I'm getting on in years now (61), but this attention at the low weight, usually about 5 singles with a couple of minutes between each one has helped just about everything, including off the floor.

[@jaredunruh1]

Becky may have taken my best friend to the prom......but she married me. True story. 😆

[@NoLimitsNatty]

👍🏽🏋🏻💪🏽💯🔥

[@JTP1999]

I shit you not, back when I was first training I had hit a mental block with 315 for deadlifts. I could lift 310 for 3 reps, but couldn't budge 315. How did I get over this??? I used 320 and got a rep pr.

[@holisticstrength4642]

The fear of pulling from the floor hits home for me. I think that is why each of my reps always feel different in some way. Thanks for the advice great video!

[@adammeade2300]

Sheesh! Those narrative skills are givin' MrBallen a run for his money. I don't know about the deadlift, and I know even less about Becky, but I must know more!

[@lautarocomesn2165]

2:05 😂😂😂😂😂😂

[@yukkuri_lifter]

What is your opinion on using the leg press as an accessory lift for improving a deadlift that is weak off the floor?

[@lmdoinraysmom]

Well this video was high quality

[@Timothy_Himothy1]

Can you do a video on bracing work? I’m scared to pull due to hinging and have a dodger low back that’s given several times

[@brologic0]

The intro is too relatable 😩

[@letsgo_inc]

The fear issue is real. I have aborted deadlifts 20 lbs or more below my proven max because "it doesn't feel right". Usually I abort before it even leaves the floor. This morning, based on this video. I committed to the pull regardless and managed a full 5x5 of 250 lbs, only 10 lbs below my 3 rep max and my heaviest 5x5 ever.

[@user-vg8tv1hp9c]

The intro story is so freaking hilarious dude so specific😂😂

[@dbjmk8083]

Bromley-"..i'll see yeeh"... Me- "stop seeing me! I'm on the toilet!"

[@StarPlatinumSchmidt]

This is literally my life story as a long femur squatter facing their first hip impingement injury

[@Reppintimefitness]

This is exactly what I needed to hear 👂

[@tarkusvontortellini1877]

that intro story 50 seconds in was a pure callout I was not prepared for lmao

[@thanhtamnguyen9829]

You’re getting better at exposing me with your berating. I’m gonna need you to stop 😂

[@urbanarmory]

Why exactly are you calling out my deadlift prep routine

[@johntrains1317]

....this one's for you Becky 😂

[@Geddyboii]

WHEN I’M ONE OF THOSE PEOPLE WHO LIFTS AT THE RANCHO 24 FITNESS LMFAO

[@shortycareface9678]

I recently began using a "dive and snap" approach myself. I used to first hinge down and grab the bar, then shoot my hip up in the air to initiate the pull, reset them and then start pulling by using the "momentum" I'd created through resetting my hips. Worked very well for me earlier in my lifting; just doesn't work as well when the weight gets heavier, especially not if one's hesitating / a bit scared of the weight. I repeatedly found that my hips started rising too early because I set them too low originally, and I ended up doing horrible stiff-legged deadlifts with 90% of 1RM instead of a proper deadlift. So yeah, drawing my breath and bracing at the top, then simply hinging down to grab the bar works tons better.

[@prideneverdies1001]

Dive and snap? Care to elaborate?

[@Hookzee]

@@prideneverdies1001 Grip and rip

[@lastsonofkrypton3918]

Friggin' Todd. Hate that guy.😑

[@richardpeterson4440]

I’m a big believer in pulling from modified heights almost regardless of where you feel weak. I had a contest with a silver dollar deadlift. I really focused around that ROM and managed to pull a hundred pounds over my then best of 550. It gave me a huge confidence boost to sample a heavier weight. The same tricked worked well to pull 600 on a trap bar in prep for a max mammoth bar deadlift.

[@MilesNiska]

What is a silver dollar deadlift? I agree, varying the height and grip helps for my training as well.

[@richardpeterson4440]

It’s a 18” deadlift with the weights in a box attachment. It combines to make the bar bend a ton and lets you pull quite a bit more than other deadlift variations. The world record is 580kg. It’s awesome for working on lockout because that’s basically all it is.

[@mr.tbennington]

The dive bomb has been a huge help 10% adder. I reserve straps now for RDLs, rows, farmers. Also using a mouth guard has helped free my mind after chipping my front teeth

[@stevefromchicago8277]

“Thundercloud of chalk” 😂

[@pannonianfit1582]

only pull I´m good at is my pull out game

[@quinbobb1639]

story time as absolutely hilarious! loved it lmao

[@shycreation9418]

I feel personally attacked

[@pearsonalized805]

Déficits remove deficits

[@JS_Precision]

Wow great video.

[@Veg-Power]

I can lift 400 kg from 18 inches but struggle with 300 kg from mid chin on (like 10-12 inches maybe?). Except when my explosiveness is really high that day. Squatting 300 kg is no problem so can't be the quads I'd say. It's coordination issues and technique for sure bc I always only do onerepmaxes and just lift since a few months after a ~10 year break. So I have to do more rep-work to work on that neurological patterns. Also doing Pin Deadlifts from mid chin now + heavy RDLs / good mornings (never done any accessory work so far other than 18 inch deadlifts).

[@prezstvn]

your best prose yet mate.

[@dark_SDKR]

great video dude!

[@Ryuzenski]

Watching this in the morning and the "I'm looking at you, guys who deadlift 200lbs more than you squat" woke me up LMAO

[@D.Fay_Coe]

I changed to spending much less time prepping to pull after Travis Ortemayer told me I was spending to much time in the down position and it was frying all my energy. has worked wonders to just focus on getting my straps on, bracing, then pull. sometimes you need to practice getting out of your head and just doing the thing. I used to have a long litany of cues I would go through but now it's all about doing the thing. excellent content.

[@muscularclassrepresentativ5663]

This shit is 🔥

[@RoidfreeSenior]

Off the floor has never been my problem,,, not losing my grip near the top, with my little hands is mine.

[@Ian.lifts.]

The script on this is A+

[@Myrmecia]

Quality! It's refreshing to be able to listen to a deadlifter who has lifted A LOT over many years. I do about 5,000 deads a year and have - year in/year out - for 35 years and I recognize my experience coming back to me in your words. But, since you ask, I didn't come here for the humour. You already have a sense of humour that comes through your more straight forward videos. If you can focus on the advice rather than the entertainment you'll save my time and yours. I gave up watching Jujimufu, Bugenhagen, Grizzly and others like them - they have NOTHING to help me to progress.

[@JuliusCaesar103]

Modern day poet

[@shycreation9418]

I'm currently in the "volatile" deadlifting cycle. Some days I feel alright, other days I can barley walk after my warm up sets because my lower erectors are so pumped. Not sure what to do

[@chadadams6750]

“Flip the trapbar over and use the low handles” No!!! Ugh! Fine! Whatever…

[@farhanhussain_]

Hesitation/fear factor can be greatly attributed to most of the beginner level strength programs that deliberately deemphasize the deadlift. Just a single set of five is all they allow. Since it is just one set, trainees subconsciously tend to go as heavy as possible even at the cost of sloppy technique because, unlike other lifts, deadlift can often be completed this way. This low volume and frequency is definitely a faulty approach because, like any other lift, deadlift also needs same level of practice. This is what the principle of specificity requires. Otherwise one set of five should be enough for other lifts as well. But it isn't the case. So why it would be for deadlift? No way. Anyway, these programs not only start off with deadlift like an afterthought, done at the end of the session when you are already mentally and physically beat up, but they also reduce deadlift frequency over time. They ingrain unnecessary fear about deadlift fatigue. As a result, when the trainees reach intermediate/advanced stages of their lifting careers, deadlift remains a problem area subconsciously because it never received the attention it deserved. No matter how many ways you use to train it indirectly, the lost opportunity of training it directly in earlier phases was the most effective and efficient.

[@jineshsoman485]

That story time is pushing me to go off program for a new 1rm. Fuckman. Don't do this to me. Im in off-season deload.

[@sulezraz]

8:11 9:07

[@josephparkes6412]

Could you make a video on bracing? I think I’ve been struggling on squats with my bracing. What kind of drills would you recommend

[@inlimboed91]

Another banger. I definitely have a fear of failing and screwing up my back when I go for a PR. Even though my back has been good for 3.5 years and I injured deadlifting like a newbie moron.

[@satabdeesahoo9076]

oh lord these thumbnails are getting better...the old powerlifter ,buff santa and this..lmao

[@Pepe-pq3om]

Just out of curiosity, are you using a.i. generated images in your thumbnails recently?

[@JoeyJungleGym]

Awesome vid. Learn a lot and they play through quick, doesn't feel like a long listen. Can't count the number of times my 2nd to last lift looks nothing like the failed lift that follows it. Overthinking and trying to change what was just working.

[@maxxsstrengthandpowerlifti188]

Everytime i try to add a above parallel box squats to my program my patellars give me issues.

[@LiftingatfootmetresJamesMee]

Dip rip and grip is what sorted out my deadlift woes.... I watched too many videos about slack pulling and didn't realise I was spending far too long at the bottom getting setup and losing any stretch reflex

[@ChodeEllis]

If hypothetical lifter had been listening to Slayer or Death or some real metal he would've made the lift😉