How To CORRECTLY Deadlift (Ft. Ed Coan & Dr. Stuart McGill)

[@SquatUniversity]

Hope you found this video useful! Big thanks to Dr. Stuart McGill and Ed Coan for their help. Happy deadlifting!

[@johnbasement7337]

Always so educational!! It's amazing what "WE" don't know about "OUR" bodies. Its as important as anything on this planet as Health IS Wealth...

[@Aegis1080]

I still feel pretty tight in my lower back after using these tips, is that normal? I definitely feel it in my glutes and hamstrings, but should I feel it in my lower back too?

[@jonathanbrady-prankus3802]

Hey man please also make sure to explain that they shouldn't lower heavy weight slowly as it has the potential chance to put too much load on the spine as with some of my buddies who tried to control weight that was over 85% of their one rep max on the eccentric lowering phase of the deadlift. This is one of those lifts where our legs are generally much stronger then our spine and back can load so trying to control even the 1 rep max on the eccentric can be very dangerous and something can pop. emphasize in with maybe working on more rdl with lighter weight or doing sets of controlled eccentric with between 50%-70% OF One rep max for 5-8 reps for helping build strength up.

[@starrynight519]

Do you have any tips on fixing a rotated pelvis? I’ve done physical therapy for a year and a half and I can still feel it’s rotated

[@hahn6679]

I know your social media channels for years and with your tips I managed to deadlift almost 3 x my bodyweight. My 1RM is now 220 kg (75 kg BW). You’re one of the few channels I recommend my friends without any hesitation. Thank you for spreading useful information for us.

[@SquatUniversity]

Honored to hear - and great work on that deadlift!

[@kingjasko]

same same, i wish he did a video for scoliosis as well (or perhaps he already did and i missed it in which case i apologize lol)

[@aceofthe228]

as someone who’s been trying to break 405lb deadlift for a few months, im thankful for this upload. thanks you guys!

[@SquatUniversity]

I hope you crush it! You'll have to let me know when it's fallen!

[@dancinglight8411]

Bro. The secret is to just let yourself piss your pants during the lift. I know your PE muscles are strong like a howler monkey, but just let that piss flow and you’ll get that new PR.

[@andrewtanczyk4009]

@@SquatUniversityyes, thanks !! Thanks. I just 405lbs on conventional deadlifts 6 months ago and posted it on shorts. However form was terrible. Slightly rounded back and bad bracing and breathing 😮‍💨. Good thing I didn’t tweak my lower back. That’s why I went back to doing squats to build my legs up to improve my deadlifts. That and definitely working on my breathing and bracing.

[@EricK-tb2dn]

Try 406

[@andrewtanczyk4009]

@@EricK-tb2dn ☝️ Bingo 🎯 ! Great idea. 410 instead! I think I can do it. “I think I can, I think I can!”🚂

[@SophieSmall-g9r]

Ed Coan's tips are gold. It's amazing to see how little adjustments can make such a big difference in your lift.

[@barefootbab]

Awesome video, i tried deadlifting again after a long time. Felt amazing. No lower back pumps. This tutorial with the big 3 changes the game for me

[@kalwija]

I am the Master 3 -120 kg Deadlift World Record Holder and I approve this video!

[@dancinglight8411]

Same

[@dancinglight8411]

Same

[@dancinglight8411]

I am also the clit commander

[@SquatUniversity]

Honored

[@AidanStutzman]

This video rules. So many social media influencers knock deadlifts. Anyone who has dialed in their form, and deadlift heavy and not too often, knows the power of this movement!

[@stephenlahart33]

Been working out for 13 years- started at 12- and never got deadlifting or squats down.. truth be told I always ignored it. Thanks for this!

[@kaylamercedess]

It’s about time someone like you speaks up about strength training and fitness myths, I appreciate your channel very much ❗️

[@isaacm6756]

Thank you for always putting out content that is simple but packed with the latest in research. You've really helped me through some training struggles

[@Runnin2Live]

Thanks for this! I have a 500 pound goal by my 50th birthday next September. I will for sure come back to this video many times while I train towards my goal.

[@SquatUniversity]

Good luck with that goal! You'll have to let me know when you hit it

[@cschmitz]

Its nice to see all of the tips from the shorts compiled together in a video. Thanks for making it!

[@johnbasement7337]

I am a 46 year old semi pro football player and high school coach. Thank for healing me and helping the next generation understand the science behind remaining physically dynamic. You are the 💩!!!!!!

[@calebbutler6276]

Just went to the gym and followed the three recommendations. Spot on!

[@hardishpan]

Great info, Thanks a lot for the video. You might have already mentioned the below in some other video that I may have missed, I thought I should mention. In the mid-foot alignment section of this video, I’d like to add something that might be obvious to experienced lifters or even to someone with a good form, but I learned the hard way: in addition to the above info I realised it is essential to anchor the big toe into the ground. Doing so completes the connection from the hips to the floor, helping engage the hamstings properly.

[@gnperdue]

“Rebuilding Milo” is honestly a great book. Read it even if you aren’t dealing with aches and pains.

[@danielleizzy17]

Can you do a video on how to strengthen your neck?? I feel like mine is weak and it makes me nervous because I play contact sports. Love the channel!

[@domovoibutler42]

I've been going to a private gym for about 4 months now. Steadily the coach slid in those plates on my bar from assisted RDL until this day when I'm reaching an upper limit of 20-25% my own body weight on both deadlift and squat. Every session I take home some illustrative thoughts of what must I do to maintain proper form better consistently. It was eye-opening to the fact that I can lift with proper form, so unlike before.

[@thetechnician832]

I approach deadlift with pre warm ups with just the bar and then gradually start adding weights up to working sets. Tried using band around bar to squat rack to engage lats more as suggested by Squat University. But on my working sets it feels if my back roundsvto much on the lift. Without weights ok, then form breaks down with weights.

[@micskra]

back rounding is fine bro. The straight back technique he demonstrates in this video is actually the reason most people get hurt deadlifting in the first place. They never train spinal flexion, always stop their sets immediately when they feel their back start to round. Watch the 585x12 vid on my channel. Shoulders are protracted to "lengthen" arms, and I start with a rounded upper back, but I keep it locked in that position. This gives me a MUCH stronger starting position that allows me to more optimally recruit my hams and glutes off the floor. The deadlift is a hinge, the whole "squat the first half of the lift up" is just dead fucking wrong. Only maybe 1% of people seem to be capable of being strong with that technique. Your spinal erectors and RA/TVA both serve the function of stabilizing the spine. Erectors extend spine and resist spinal flexion, abs flex (round) the spine and resist spinal extension. As long as those muscles are strong enough to isometrically stabilize the spine in whatever position you start in, you're golden. If I used the form he showcased in this vid I'd max around 675-700 rather than mid 800s, and I'd be a lot less jacked. All his physio content is extremely valuable, but this vid is an L. He's a physiotherapist not a strength coach. I have no idea what weights you're working with, but if I knew I could make some suggestions for you.

[@alm5851]

Holy crap that train analogy is gold. This is amazing. Thank you for sharing

[@andrewtanczyk4009]

Thanks. Just pulled 405lbs on conventional deadlifts 6 months ago and posted it on shorts. However form was terrible. Slightly rounded back and bad bracing and breathing 😮‍💨. Good thing I didn’t tweak my lower back.

[@arnoldmatthewmagadia4506]

Does doing core stability exercises help back flexibility? I play a sport where sometimes I have to bend and arch my back. I recently got an injury by over arching. What should I do to recover and to stop it from happening again?

[@capnbarky2682]

Depends, but training your spinal erectors would probably help if you're bending a lot.

[@stevemendez3535]

I am totally blind. I am from Fort Worth Texas. I am trying to build my training regimen. I was curious to know where are y’all located at and if y’all have much free time, I am very interested in weight training. I just need a little help thank you.

[@russ876]

I think he operates out of midwest, but instruction/material is legit. Preferably, you have someone to train with, but if you follow what he says, all you need to work deadlift/PC/FS is a bar, some weights and a space to work out.

[@jasons408]

Thx im trying rn the deadlift and i was starting slow (40kg) but i was feeling a lot of tension in my lower back and i saw that in the beginning of the movement i needed to lower my hips a bit and it's way better! I added 10kg right after!

[@ollyyoung8080]

Please do a video on improving left thoracic rotation to help improve left winged scapula as a result of right BC pattern

[@michawiertelak1422]

Hey, I struggle with runner's knee and I searched youtube for help but I keep seeing very different advice and I doubt most of them work. Since most runners face knee injuries and it's a very popular sport, can you do a video specifically targeting runner's knee. That would be very helpful!

[@BDenzo]

Do you have any tips for extremely tight calves? Specifically the gastrocnemius. I get an extreme burn when I fully extend my legs with my toes pointing backwards. Thank you 🙏

[@thomasrobertfitness]

Since I had a S5-L1-L2 herniated disc I switched to cable RDL’s, instead of deadlifts. It works very well for me.

[@wildkat8688]

Love the Rocket Man insert.

[@leahbaker608]

Always recommend this channel it’s the only one of watched where I’ve tried a few things and worked

[@SquatUniversity]

Honored to hear

[@AccountantDoesDIY]

I get a bit confused. My main two channels for learning proper form for the squat and deadlift are yours and starting strength. There are lots of consistent cues which is good. But also some differences that confuse me. For deadlift, I note your position just before starting the lift is much more upright than the starting strength position which is more horizontal with hips high and back pulled tight with nipples pointing to floor. Is one better than the other or is it simply down to personal preference and what feels more comfortable?

[@johnathanadorno4602]

Hey do you have any videos on how to deal with serratus posterior inferior or latissimus dorsi pain? I have horrible pain in those areas of my back not sure which of the 2 muscles the pain is actually coming from

[@chickfilaluvverrrrchickfil-u8x]

Great breakdown of the deadlift form. I’ve always struggled with keeping my back straight, but this video really helped clarify it.

[@mickjager5974]

Is it possible to do a correct dead lift with a Smith machine or similar equipment?

[@pitfit7772]

Ammm...lifting for aprox 20 yrs...now when i am 49 still strong...i like to do dl wrong...its helps my back muscels and my posture a lot...and anyway when i go very hard my dl would look wrong...so its good 2 be ready...p.s. dont want my good dl looks like squat😂 btw love ur channel

[@EZScalping]

Helloe sir, i have a question. What will happen to my functionality and athleticism if I only work on core strengthening and core stability???

[@bartoszcieplinski1025]

What about pulling the slack out of the bar and proper breath in? I am quite tall (197 cm) and I am really struggling with the proper set up and starting position. Should I breath In first and then pull the slack out of the bar before initiating the movement or the opposite? Should I reset the whole set up after every repetition? What about the grip? Is the overhand the best option overall or should I use the hook grip? I

[@hanskazan7403]

Iam 198 cm myself and deadlift conventional is my best lift just use straps if youre a basic gym dude

[@ditz3nfitness]

I had 2 discs 2 years ago during deadlifts where I had back spasms months leading up to that day, and I'm still in daily chronic pain. It's gotten so bad it keeps me awake at night because I feel a burning pain in my lower back down into my legs. It's not gotten better over these 2 last years but progressively has gotten worse. I've tried physiotherapy, chiropractic care, acupuncture, ultra sound heating, cupping, ... the list goes on. I'm in talks with an orthopedic surgeon next Thursday, and Insure what to expect. I'm only 22, and afraid microdiscectomy is really bad. I keep seeing mixed results. I'm posting this here hoping to find someone who has had that surgery and has returned to an active lifestyle. Maybe even at a young age.

[@b.p.7153]

Do NOT have surgery - especially at your age; it will affect the rest of your life. Have you read Healing Back Pain: The Mind-Body Connection, by Dr. John Sarno? Read it before doing anything radical. Have you tried a registered massage therapist?

[@ChillinInIce]

@@ditz3nfitness I’m with you but it’s my mid back instead. I had and still do have bad spams that seem to come out of nowhere for me. It burns and feels numb and sometime it just comes out of nowhere. I’ve did physical therapy went through a bunch of doctors and have tried a bunch of techniques. I hope I find someone who’s recovered one day from this.

[@nimblegoat]

@@ChillinInIce I started out at the gym this year, I don't DL , though might give this a try at 60/70% weight ( ie no interest in 1RM ) . Anyway did have back spasms in mid back maybe 4 times in life, worse than lower back pain, as at time 100% lightning bolt spasms , very tense back muscles for over a week. I think maybe for many in general , can't say for these more severe ones. My trigger was just reaching out and stretching for something ( no real load ). Muscles can spasm when put under full stretch . So all the endless BS need to do exercises at full extension for max growth, Needs a reminder most of these are not so natural , and not to go heavy as more likely do get sore ligaments/joints. So how in my NOT expert opinion to avoid spasms. One general back strength eg spinae erectors with easiest and safest exercise for anyone from child to grandma , hyper reverse leg raises , ie lay over something eg sofa, kitchen bench to just before hips and then raise legs parallel to ground, will need to grip sofa ,other side of bench for balance . If have resources then Rows eg supported T Row - I don't think again need to go 100% , more important technique. Next core , again everyone can do it from teen to grand dad , one arm suitcase carry from sat 5Kg to 30Kg or whatever depends on person , do both sides Next make sure whole chain is working , calves, hamstrings, glutes, back , and no muscle is weak, relying on next closest etc Plus also yoga, stretching , stability movement exercises, warming up Finally be mindful , my cue is over stretching when not warmed up or who knows If you are older like me and say playing tennis/badminton ,football and you feel tiny spasms in say calves . BACK OFF and go easy as that's a warning to say pulling that calf muscle. Stay hydrated, being dehydrated increases injury risk

[@priyo_das]

Have you tried doing the McGill Big 3? I also suggest you look into Stuart McGill's book which helped me a lot from my disc issues

[@overtime5883]

Im having trouble with normal deadlifts, i simply lack the mobility to go down far enough so that i can lift the weight up from the ground with a straight lower back, even with low weight. I can do sumos with great form but not normal. Any tips on what mobility to improve?

[@rayr.1813]

Would love to see a video dedicated to building and strengthening the adductors please, struggle with these muscles can't seem to build them in any meaningful way makes me look bow legged even though I'm not 😂

[@vegeta420z]

3:11 how about a dive into that guys foot position? Seems very close, and like his toes are pointed outward?

[@SquatUniversity]

Some people will have a different foot position, but that's why foot angle and width isnt a "pillar of technique" that applies to most people. There will be some variation and that's okay

[@vegeta420z]

@@SquatUniversity So foot position isn't used to align the hips?

[@SquatUniversity]

@ oh it definitely can be - but hip position isn’t a pillar that’s the same for everyone - we want bar touching the shins, posterior delt over the bar and mid foot alignment - from there hip width and toe angle can be modified to fit the person & their body

[@smetljesm2276]

I am gathering strength to look up this exact video and it finds me in brand new version 52 minutes after you posted it. I guess it's time to get started...😉

[@coach4202]

excellent video! can you show us a video with deadlift vs clean deadlift differences?

[@georgezamprakas1719]

I have a problem.When I do full rom in squats I often injure my lower back.If I only go halfway down,even while loading more weight everything is fine.Any idea what the reason could be?

[@shanepowell8062]

Great vid! Thanks gonna apply in my next deadlift session

[@SquatUniversity]

Thanks! Hope the tips can help!

[@D3s1mus]

The VATS zoom sound at 1:26 caught me off guard. Lol

[@Brunark]

The fact this comes out after I just tweaked my low back on warmup sets somehow today doing deadlifts just over an hour ago x.x

[@SquatUniversity]

Hope you feel better soon!

[@C00mar25]

Any tips for a hex bar deadlift?

[@Fgurs]

i'd like some hex bar tips too!

[@jayantbhatt007]

Dude good to see that Indian flag 💯. And thank you for the video.

[@antonomaseapophasis5142]

Is the ACFT open hex bar/trap bar Deadlift an optimal form of the Deadlift? Any suggestions about doing Deadlifts for the Army Combat Fitness Test?

[@SquatUniversity]

The hex/trap bar is a great deadlift too - the technique will be more upright typically with trunk position compared to the conventional technique shown here.

[@antonomaseapophasis5142]

@@SquatUniversity Considering that people are going to be performing the open hex/trap bar deadlift with the ACFT as a reference and encouragement, would you consider doing a video about it? In particular, not as an exercise to develop epic, awesome power, but more of a maintenance, everyday power where your body is fit for everyday activities with fluid movement. Your videos on the McGill Big Three, Touchdowns, and TWG Stretch are the best on KZbin (OK I haven’t seen every KZbin video in existence, but I think this is a safe bet).

[@hamzamohamedelsayed7420]

Great video ❤

[@Aegis1080]

My lower back is usually pretty tight after a deadlift, is that bad? I haven’t hurt myself but I’m also not trying to wait until I do

[@flow1188]

that comes when you guys take to much weight because you want boost your ego during Numbers in Deadlift. an 1 RM DL is a horrible thing. better go lower and train an RDL. Round your Back with the Medium sized weight and power up your erector Spinae, lower your problems. I Use RDLs with 170 KG`s on 8 Reps / 5 Sets. Usually i dont Deadlift because its n crappy excercise. But i bet i Deadlift more than 99% of the ppl looking videos here. I have an perfect Form thanks to RDL,s I have a Strong and hypertrophic muscular Deadlift is not the best way to build muscles. For Strength yes, but then its not good thing to go extreme Heavy.

[@hanskazan7403]

Deadlift isnt a crappy exercise dude 😂

[@Aegis1080]

@@flow1188 I’ve tried using a lighter weight with RDL’s, I only do about 3x10 with 160lbs, I just can’t seem to get the hinge part down correctly

[@cechgyt8336]

Is it possible to convert those advice for romanian deadlift ?

[@dibakarworld]

Great and very informative video. But I felt very difficult to execute the process. I am very very bad at deadlifting that doesn't mean am following wrong process. I just can't perfected it. Can you give some few more tips.

[@baylamakarov8701]

Do we have a video like this on squatting ?

[@jucadiori]

Just i tell you thanks for all // you are the best 💪💪

[@camelbro]

How much of these benefits can you still get just by RDLs?

[@gekquad116]

In Chicagoland we have a Free Greek deep in the South side. 11114 S Kedzie for those here! I’ve not been but this video got me looking for a location.

[@rixrix7732]

Can u please do a video on duck feet correction?

[@caiorabelo1]

Never thought about dropping the bar at the end. I'll try to build up strength from now on

[@jalengreenlee]

Thanks!!

[@HarshMandal-r5x]

hey please help me becuase i am only 13 yrs old and i am having lower back pain and doctor said to rest but after rest when i tried to do cycling it just gives me pain . is there anything you can do

[@aparnachauhan4540]

Hey deadlift causes upoer glute pain on one side Any exercises for that? It holding me back

[@travvy_daddy]

I feel like my left quad and hamstring doesn’t activate when I squat, how can I fix this?

[@adityakshirsagar5383]

Lucky me I was just searching for a dealift tutorial and found Squat Uni uploaded

[@SquatUniversity]

Hope this can help!

[@ssanta8058]

Love your channel

[@SquatUniversity]

Thank you

[@RabbityRe]

Quick one: i am a tall guy 6ft”1 with short arms and short femur. I have to bend over and start with a high hip position….any tips?

[@SquatUniversity]

Hip position will be different for everyone - but as long as the first three pillars of the deadlift are in tact it can be a good lift still. You can also play around with stance width a bit to help accommodate more comfortable technique

[@section23]

Superb

[@SquatUniversity]

Glad you liked the video!

[@ulrichh.3243]

Thanks! Will your book also be translated into German?

[@josefinasotes796]

What do I do if my forearms tire way before my legs?😢

[@dragonslayerslayerdragon5077]

Use straps.

[@JohnyRelax]

Thanks brother!

[@SquatUniversity]

Any time!

[@erensabito]

I love Dr. McGill's train analogy

[@Shortsmemes-e1f]

My upper back hurts when I have over 80kg on a back sqaut when i just have it on my traps. I dont even need to squat. Just standing with it causes pain. It's below where the bar sits, so I don't think it's just hurting on where I've got it.

[@hanskazan7403]

Go lowbar no pain that way

[@Shortsmemes-e1f]

@@hanskazan7403 Ive tried that no difference

[@joe-vv4dc]

Guys, do u do virtual consultations? Thanks

[@SquatUniversity]

Only in person

[@muhdamsyar4800]

Thanks

[@samrasoli]

useful, thanks

[@SquatUniversity]

Glad it was helpful!

[@Eimaa51]

Thanks a lot !! :)

[@SquatUniversity]

You're welcome!

[@ministryoftruth557]

Dr. McGill 💪💪💪

[@AnthraxDust]

If you do mixed grip be careful not to bend your arm at all as it can cause a bicep tear on the side where your using underhand. Both over hand is safer

[@liyev]

I'm fearful of heavy deadlift. After I was able to do 325lb for 4 reps, I stopped doing conventional DL and started doing pause DL with lighter weight. I will probably go back to conventional with more weight in a few months.

[@shadowrealm8937]

Is Ronnie had good form?

[@Crafted_Calisthenics]

Please tell how to fix your feet effected by narrow toe box shoes plz

[@rajeshchatterjee8446]

After a long time later Sir.

[@RomuloAncheta-z9v]

How to correct duck foot or out toeing

[@shannon9544]

Not sure if this is helpful but there is a episode regarding hip joint placement and how it can affect your feet placement in a squat on this channel

[@janaecooke1842]

Your toe grip game is CRAzy !

[@Yorickfrijters]

I find the descend after top position so difficult. Somehow I can not feel/find a cue to properly hinge 😵‍💫

[@alexrinse]

Reach for the wall behind you with your arse

[@Yorickfrijters]

@@alexrinseyes but my pelvis tilts 🫠

[@b-rare]

I need a belt but I feel like I might look too try hard at the gym but I really could use a belt cause my RDL I’m repping like 20-25 reps two plates a side and I’ll go to 2 plates and a 25 a side and then I start to notice my back isn’t extremely excited about it. I mean I can do it but I’ve never in my entire workout career injured myself (16 years lifting) and it’s cause I don’t push myself beyond what I think is safe . This most likely fucks my gains but I’d rather be safe . I need my body for work (making money)

[@christopherseat9871]

Thankyou.

[@SquatUniversity]

You're welcome

Why do I hit my knee cap sometimes? It hurts so much.

[@rovertrohm8556]

Thanks

[@SquatUniversity]

You're welcome

[@thetechnician832]

Hamstring University. I feel it in Hamstrings next day and lats.

[@l.abuddy23]

Does anybody know how to strengthen a weaker leg? My left leg is weaker than my right and I fear it may inpair my squats.

[@atenas80525]

Working through REBUILDING MILO - AMAZING book - thanks

[@SquatUniversity]

Thank YOU!

[@Lift4Christ83]

Just hit 540 in competition, 2 months from my 41st birthday!

[@SquatUniversity]

Nice lift!

[@Lift4Christ83]

@@SquatUniversity Thanks! Love the channel!

[@tylerfickell4039]

I disagree with the bar having to touch your shins. It adds to more injury. I also disagree with the over under grip it'll destroy your arm making it permanently locked in to that under position

[@Sam-vk8xd]

Care to explain your views there? They don’t make sense.

[@paullypaulfd3015]

It’s aneurysm inducing some of the comments on Threads about this… they try to say Ben got “cooked” or owned and it’s pathetic

[@Deepanshu714]

Dude please make proper video on push ups like you make on pull ups.

[@rustyshackleford5104]

Remember to scream "LIGHT WEIGHT BABYYYYYY!"

[@twchau326]

Is McGill famous for his position against deadlift?

[@Miller2h41]

I feel like the hips need to sink just a little lower to load the hips more and be more upright.