Slack Pull: The 5 Best Techniques To Optimize Your Deadlift

[@frqsterling9630]

I'm so glad Sean shouted you out on his channel. I've binge watched almost all of your videos.

[@PRsPerformance]

Awesome to hear man, thanks for the support!

[@shamimmushtaq9041]

He is the Goat of powerlifting

[@TDZone70]

This is the best explanation I have ever seen for pulling the slack. You have a gift for teaching.

[@PRsPerformance]

Thank you!

[@jakethebeast02]

cant believe this info is free, thank you man

[@PRsPerformance]

You're welcome man!

[@VINFINITYchannel]

This 57 min will definitely save your time than those under 10 min and you still stuck with the technique for years!!! Thanks for this great quality video 🤛🤛🤛

[@PRsPerformance]

You bet! And that's my hope, truly cover a topic in enough detail so no other video is needed!!

[@PhenyoBotlhoko]

Honestly what you said about raising the entire body as one unit in the rise slack pull as well as maintaining head position are game-changers. Literally saved my prep!

[@PRsPerformance]

Awesome to hear!

[@ambatukoom]

That romanian deadlift cue just fixed my deadlift, thank you bro. Best video on the topic I've seen.

[@PRsPerformance]

Dude, awesome to hear!

[@MrUltimation]

One of the best video on KZbin and that is no exaggeration.

[@PRsPerformance]

Thank you!

[@karllaw2718]

best powerlifting channel ever existed on technique breakdown!!!!!!!!! lets make some more!!!!!!!!!!!!!!!!

[@PRsPerformance]

Thank you, I'll keep them coming!

[@harrisashraff]

Your channel is gold and you are criminally underrated. There are many channels that put poor content and have a million subscribers and there are channels like you that put real content but no big subscriber base. Thanks for sharing their videos. I will definitely try to give back to your channel once I reach certain levels and positions. Once again thank you for these quality videos.

[@PRsPerformance]

Wow, thank you man, really appreciate the support and glad my videos have been beneficial for you!

[@amidamarkus1230]

Used one of your slack pulls and hit 10kg off my pb at rpe 6 you're a genius, would love a coach like you

[@PRsPerformance]

That's what I love to hear, congrats on the big lift!

[@idonthavetiktok4473]

Best slack pull video ive ever seen ! Thanks Steve ❤

[@PRsPerformance]

Thank you!

[@howardnguyenx]

Continuing an amazing video. Thank you for your guide.

[@PRsPerformance]

You're welcome!

[@angelos319]

I recently started deadlifting and i am really thankful for finding this video, helped a lot, thank you!

[@PRsPerformance]

Awesome to hear!!

[@blastermaster7261]

Thanks for looking out for the little guy with your info! Have an AWESOME day!

[@PRsPerformance]

Of course, happy to spread the knowledge!

[@nancybrook]

Amazing training. I clearly see why I’m having trouble with my deadlift.

[@PRsPerformance]

Hope it helps!

[@parkerjohnson5270]

this content is SO high quality. thank you

[@PRsPerformance]

You're welcome!

[@demz2877]

This helped me a lot, i was really troubled how professional pwrlftrs can make the bar float even without pulling

[@PRsPerformance]

Hope this helps then!

[@mattcave9159]

Sumo puller using the 5th method here 🙋‍♂️ But my main sport is sprinting, and the combination of creating (at least the sensation of) eccentric movement going into it, and sprinting being focused on rate of force development means this works well for me generating power off the floor. Of course, this can come at the expense of lock out strength and does require good, repeatable setup mechanics to be consistent. I’ve recently been experimenting with entirely reset reps for my working sets (yes…after watching your video on reset reps, of course!) and that’s helped reinforce those motor patterns further 👍

[@PRsPerformance]

That is an interesting take in regards to how you apply it based on sport specificity for sprinting!

[@mattcave9159]

@@PRsPerformance ha, I’m trying to figure out if you mean interesting in the normal sense or ‘interesting…weird’ 😅

[@mattcave9159]

@@PRsPerformance perhaps ‘novel’ might be the word. Essentially I’m trying to take advantage of my explosiveness to generate a lot of immediate force off the floor (sort of akin to Rate of Force Development, which is a key sprinting feature).

[@PRsPerformance]

@@mattcave9159 it was a good interesting, not a "weird", I liked the logic behind your thinking!

[@FatimaZahra-uc1nm]

You’d make a great professor

[@PRsPerformance]

Appreciate that!

[@brandy993]

Thank you

[@PRsPerformance]

Welcome!

[@tobylocke5428]

Very informative video, appriciate the great content. One thing I will say it that I have always had the head 'pop' up while doing the lift, it's just something that's come natural for me. I feel if I try to maintain my head position I don't generate any power off the floor, if that makes sense. Perhaps I need to work on the setup. Would like to hear your thoughts on why that may be.

[@PRsPerformance]

I mean if that is working for you, you feel the strongest doing that, and its not causing any technical issues that is limiting top end strength, go for it.

[@ozzyrodriguez4544]

So much valuable content! Thank you 🙏

[@PRsPerformance]

You're welcome man!

[@gill6452]

Amazing video bro, can you also talk about groin pain while sumo deadlift and how to properly strengthen adductors for sumo deadlift and moderately wide low bar squat?? Love your content. Keep the good work man👍🏼

[@PRsPerformance]

That doesn’t quite need a full video, it’s just about appropriate load management. Sumo or wide stand squatting doesn’t inherently cause more adductor injuries per se. More likely lost people rush into new stances too quick without appropriate build up.

[@Wo1fLarsen]

Just finding your channel. Great content!

[@PRsPerformance]

Thank you!

[@junaidqrysh]

Best video. Just one question. If i do rise slack pull, should i do it on every rep or do it on 1st rep then do static slack pull for the remaining reps. Which is better?

[@PRsPerformance]

Just depends whichever allows you to keep momentum going better through reps. If you can replicate that first rep technique, I’d bias towards that.

[@ciarwhite7533]

Very glad I found this channel, thanks for the content! 🙏

[@PRsPerformance]

Awesome to hear, glad you've been enjoying the content!

[@TBaroon]

great tutorial/demonstration

[@PRsPerformance]

Thanks!

[@IronHadouken]

I’ve seen Chris bridgeford slack pull 300kg+ off the ground absolutely insane

[@PRsPerformance]

Perfect example! He uses the rise to slack pull and really uses that to manipulate range of motion so he can start so much higher.

[@oldschoolaesthetics9841]

Great stuff man really commendable stuff really explaining each aspect of the slack pull at it's best and that too in laymen language. I am a 89 kg lifter recently pulled my first 200kg but I really had to grind that out because till date I usually lack slack pulling and creating vertical tension which would help me leverage better in heavy weights , now I will use lower range weight to learn the slack pull and then add 5 kg each week to master the technique.

[@PRsPerformance]

Good to hear it was helpful and best of luck implementing these techniques!!

[@damienkillani6121]

Hi, I really appreciate your videos, they're super in depth and informative! But, I have trouble with the rising to actually PULL the slack, you say to hinge to reach the bar, then rise your WHOLE body up to pull the slack, then you HOLD the slack as you lower your hips back into position, but as someone whose brain thinks in ways of "turn on quads", what muscle/s is/are pulling the slack? The way I was taught was to get into position, and then turn your quads on, to effectively start that leg press cue, and to just use the activation of the quads to remove tension before deadlifting. The technique I find most comfortable is the setup, THEN pull the slack, but I was just wondering what muscles I should be using for that slack pull. Sorry if this made no sense, I'm incredibly novice at all this.

[@PRsPerformance]

I talk about this a bit in my deadlift setup video, but the rise up and slack pull typically entails engaging the posterior chain muscles, and then as you wedge, that's where you bring in the quads.

[@saritamini]

Thanks so much for this information I think I need to utilize the hip hinge (with an already neutral back) much better for my deadlift as I noticed I'm a static puller. I keep trying to get tensioned when I'm already bent down! I'm coming down with a hunched back.

[@PRsPerformance]

That hinge is key, every deadlift has to have a proper hinge!

[@saritamini]

@@PRsPerformance Will be trying out your advice 🙂 appreciate it

[@gopu1534]

Highly appreciate the content brother, and at what position should we brace as a general recommendation

[@PRsPerformance]

Well that could be a video in itself, of top bracing or bottom bracing. Optimal I'd recommend most people brace at the top, but that requires then a very quick setup. If your setup is like most and takes a little while, then at the bottom right after pulling slack is where most people are going to fit into.

[@levibyram9267]

Great video Steve

[@PRsPerformance]

Thank you!

[@levibyram9267]

@@PRsPerformance watching has already improved my pulls. What advice would you give someone with an above average reach. e.g. im 5'11" but have a 76 inch reach. How does that affect form?

[@marshalfrancis3353]

I'm more of a static slack pull sumo puller. I trained myself to be very patient of the floor for this. Recently someone suggested a more dynamic slack pull. Would you think this is generally more beneficial? I kinda feel more in control with the static version now but I'm well aware that the other techniques might be equally as good but need practice. I'm not really sure though if I should spend that time practising another technique now or just keep improving on m current style..

[@PRsPerformance]

I have plenty of people do a more static pull as well, usually is more consistent technically.

[@marshalfrancis3353]

@@PRsPerformance that's what I'm aiming for - consistency

[@axis8266]

When do you brace when you do the hip rise slack pull?

[@PRsPerformance]

Either before grabbing the bar or during the hip rise

[@EandaGamez]

Been doing static start for sumo deadlift as it helps me stay consistent but I find it very hard off the floor. I can lockout the weight if it comes off the floor so do u think I should switch to another style of pull or I'm simply not strong enough to deadlift the weight. Thanks 🙏🙏

[@PRsPerformance]

You can probably find a happy medium by using one of these strategies, but being very minimalistic with it, aka a very minimal wedge so you get some type of pull into the bar but also allows to you somehwat mimic that static start.

[@JudyHabbal]

hiiii!!! i’m also a static puller :) i love my static pull but i’m struggling hella w my slack. how long do you hold the slack before you start pulling??

[@EandaGamez]

@@JudyHabbal I don't really pull slack, pause and then pull. I just do the 30% to 100%, mentioned in the video, but as a gradual increase so it's not like I'm yanking the bar off the ground

[@xdigix100]

best video out there!

[@PRsPerformance]

Thank you!!

[@arafatakef8177]

Seen this upload and my deadlift went up 500 pounds 🥰🥰

[@PRsPerformance]

Now this magic just needs to work for my deadlift haha!

[@hangzheng4143]

If you use straps (normal) or figure 8 straps. How do you pull slack because if you put the straps on your upper back is dropping?

[@PRsPerformance]

Watch the 3 step deadlift setup video I have, and follow that same setup when using straps.

[@huuquannguyen6688]

I have a problem when practicing rise to slack, I cant get my upper rise. What should I do to fix :(

[@PRsPerformance]

Think about pushing the floor away through your feet

[@gokukakarot6323]

This is awesome.

[@PRsPerformance]

Thanks!

[@michaelvan4106]

What’s that guy name with the olive t shirt on the left on 51:35 ?...his slack pull is really good!

[@PRsPerformance]

@liftintin on IG

[@ericaberg6669]

Great video, appreciate it

[@PRsPerformance]

Thanks man!

[@demz2877]

In the hip rise slack pull as i pull the slack with my arms, do i press the floor simuntaneously as i hip shoot? Or do i just hip shoot?

[@PRsPerformance]

Yes, press through the floor simultaneously

[@ShakotanZero]

Great video! Trouble with learning though. I’m trying to use my whole body to pull the slack out but I end up feeling a lot of it in my low back. Any help would be appreciated.

[@PRsPerformance]

Likely one of two things. Either your center of mass is too forward, so you need to focus a bit more in the hinge during the setup. Or you are a bit too upper body dominant with the slack pull and need to also think about getting pressure into your midfoot to drive your body up to pull slack.

[@iam.jessicafit]

Listening to this as I train deads today 🙌🏼

[@PRsPerformance]

hope it helps!

[@stevenkuusik9443]

Hey! Any tips on how to determine my conventional stance width and toe flare?

[@PRsPerformance]

Usually jump stance or just inside shoulder width is going to be best for most people, and then I rarely promote toe flare. Vast majority will do best with feet just straight forward.

[@Doggomorph]

How to better engage lats for someone who has ribcage imbalances (possible scolosis or pelvic tilt) feels like I am stiff legging the bar everytime, tried engaging my lats but seem to lose it everytime. Hopefully it make sense

[@PRsPerformance]

I rarely cue to engage the lats. Starting position will dictate most of what you are struggling with. Most likely your starting position is either well behind or in front of your center of gravity.

[@demz2877]

Is it okay for 60kg whenn pulling the slack i barely see it floating off the ground?

[@PRsPerformance]

Ya, with that light of weight it is almost hard to slack pull without the bar wanting to start floating.

[@philjackson_powerlifting]

does pulling slack out improve strength or is it only a cue for good setup ? I started pulling with slack out of the bar and i notice i feel alot safer when pulling. Before i had this doubt of injuring myself before a big pull now if i pull the slack out the lift feels easier for me.

[@PRsPerformance]

I think you answered your own question a bit, in that it now feels easier when pulling slack. It’s typically going to increase strength due to the improved setup and starting position you can achieve.

[@craigslistreply6544]

I'm a stronger conventional puller but I think I can pull slack better through sumo using the last method because I dip extra low when pulling heavy for conventional

[@PRsPerformance]

Sumo tends to be more reliant on slack pull, as well as since there is more leg involvement, its a bit easier to get that feeling of tension on sumo than conventional I believe for a lot of people.

[@craigslistreply6544]

@@PRsPerformance thanks for that reassurance. Can you name some conventional stiff bar deadlifters who are excellent at pulling slack? Not sure if russ does I think he's just more godly strong than technically efficient in pulling slack. Thanks again

[@macthemighty]

I can't slack pull no matter what version I try..trying for about 10 years with multiple coaches..only ever feel it in my back only..so demoralizing..at stage now where I'm about to quit gym completely

[@PRsPerformance]

It is not necessarily wrong to feel it in your back, but sorry to hear you've had so much struggle with deadlift technique.

[@jamesj5469]

33:53 woops you got me lol

[@PRsPerformance]

Very common fault!

[@jamesj5469]

@@PRsPerformance I'm listening to the podcast you were on this week

[@tygaarder]

Subbed 👍🏼👍🏼

[@PRsPerformance]

Thank you!!

[@salsolis9254]

Now I’m wondering if I can get a little more slack out. I typically pull the slack through scapular retraction, and “load” my quads. The cue I use is “load the quads, heavy in the feet, heavy in the hands.”

[@PRsPerformance]

So I definitely would not cue scapular retraction, as gravity and tension at max weights will never allow someone to stay retracted in the deadlift. I am all for a tight upper back, but in reality you want those scaps to more bias towards protraction that you would want them retracted IMO.

[@salsolis9254]

@@PRsPerformance it’s possible I’m using the wrong terminology. I do appreciate your response and insight! Content is top tier.

[@alvar8t]

46:33

[@PRsPerformance]

🤝

[@alejandrocubillas8093]

🎧🍿

[@PRsPerformance]

This one is truly a full movie for you haha!

[@alejandrocubillas8093]

Just how I like them!

[@alejandrocubillas8093]

You basically perfectly described my deadlift with the first 2 errors 🥴

[@GeringIstvan]

But larry wheels is not pulling the slack (jk)

[@PRsPerformance]

Well its actually a good point. Both him and John Haack do more of a static explosive style, which I'd probably argue is a possible option for conventional, albeit IMO one that most should not try to mimic.

[@GeringIstvan]

@@PRsPerformance thanks for the answer !

[@Hybridpatty]

I do not have 57 minutes till my next set 😀

[@PRsPerformance]

That's why I make them this long, perfect length for powerlifters resting between sets hahaha

[@dakillzy7996]

@@PRsPerformance lol