The #1 deadlift accessory movement - Cailer Woolam

[@cailerwoolam]

Hey guys thanks for watching. I see several questions about how i work these into my split. I am planning to make another video where I talk about that!

[@JamesKeeton1]

Thanks for making these, Cailer. You the man. I've been adding these in on my Bench days in Giant sets with good success. I feel it's helped with my conventional DL greatly, which is an under performer for me versus my sumo. Like you said above, it would be cool to know your recommended frequency and volume of this movement.

[@DaLooseGoose11]

perfect, one of my comments im guess will be referred to :P I'll stay tuned!

[@JohnMilonJohnson]

Thanks Cailer..thanks for putting this vid together and the great info. After seeing Ed Coan doing these I incorporated them into my training but stopped after awhile. Thanks for advocating these. They are without question the number one assistance for the deadlift.

[@marktuason418]

Ideal deadlift (conv or sumo) to cheat row ratio???

[@CigarsUnleashed]

Did these body English bent over rows and they work great. Saw tremendous back strength after doing these for a couple weeks. Thanks!

[@iamallrightpie]

Cailer Woolam: the only fitness personality to demonstrate an exercise while wearing long pants and a long sleeved shirt (or sweather idk wat that is) Function>appearance

[@cailerwoolam]

it was also very cold this day lol

[@someguy3186]

Probably don’t need to show off when you’re a world record holder.

[@bikerboy3k]

imafatass that's fucking idiotic. Short trousers are for appearance?

[@iamallrightpie]

I didn't say short trousers are for appearance. My comment was more about the fact that most fitness personalities tend to show off their muscles in their videos, and rightfully so as it can establish credibility and draw more attention/views. I just found it amusing and unique that Cailer didn't bother to show off his body to gain views and instead opted to dress comfortably due to the weather. While my original comment is probably useless and lacked any depth for a real discussion, the fact that Cailer didn't dress to impress anyone gave off a "IDGAF" attitude that felt refreshing for the fitness community.

[@rykehuss3435]

imafatass Well there are exceptions to that. Jeff from Athlean-X is shirtless most of the time, but its not just because he wants to show off. Its because its important to see the muscle activation he talks about.

[@anshulwaghmare285]

Yeah I've had many commercial gym trainers tell me I was ego lifting even when I was doing a weight less than 60%, most don't have any understanding so best ignore 🤦, this has helped me progress tremendously as well as several of my friends I made do it this way 😄

[@tariqo16]

That was my first thought when I wanted to do this exercise people coming to me to give me a lesson about lifting

[@nunyabizness690]

I was in the gym in prison and was showing someone how to daedlift with 60kg on the bar. One of the gym attendants/babysitters came running over to me and told me to stop before I hurt myself, then went on to explain that it is COMPLETELY POINTLESS to deadlift with a straight bar unless you're a powerlifter and trap bar deadlifts are superior because deadlifts are supposed to be a leg exercise and bending over will cause your spine to explode. When I refuted these claims, he got angry and started telling me all his qualifications. Not one of them involved knowing how to deadlift.

[@chrispeterson9447]

I can attest to the effectiveness of this movement. I've added 70 pounds to my 1rm in under 4 months after having plateaued hard for about 3 months. It wasn't just from adding these (also started incorporating speed pulls, stiff legged pulls, weighted pull-ups, and good mornings), but I feel that the rows contributed by far the most to my recent deadlift improvement. Went from rowing 155 for sets of 8 to 225x8 in that time period. My back has always been my weak point, but has so far become MUCH stronger. I actually feel stronger in the squat and bench as well. Thanks for the recommendation dude! 👌👌👌

[@AB-vu3hc]

Chris Peterson following westside advice good call :)

[@nathanluu67]

Chris Peterson I

[@christianfast1795]

What weight were you plateued on and what had you tried before starting to do these rows?

[@alessio7375]

225kg i hope

[@michaelfortini3236]

You're getting much much better at explaining things

[@KingGodzilla007]

WOOLAM ROWS is the name of the movement!

[@bDub779]

That's what I am going to call them

[@SR71mountainbike]

That’s how I have it written in my program.

[@jackdonger1392]

No need to scream... chill ....by the way CAILER ROWS is the name of the movement.

[@kimrasmussen8594]

@@jackdonger1392 Ed Coen did them for 20+ year kzbin.info/www/bejne/Y5fIk4WlhJWafZI

[@chrishayes5755]

@@kimrasmussen8594 that's not the same movement

[@jmacmunn]

I've seen Ed Coan and George Leeman recommend similar to this so... yeah, I've added this to my routine.

[@silverwarrior461]

jpmac Pete Rubish does as well

[@francoisstrength]

Pretty much every decent deadlifter does something along these lines.

[@skye1355]

called romanian deadlift?

[@roadtostrongman2467]

Its not exactly the same as a romanian deadlift.

[@borisesquilotromp89]

You can really notice the video quality improvement with the new camera man!

[@cailerwoolam]

My friend connor is making my videos now. He has a professional set up

[@meeeeeeeeeeeee882]

Boris Esquilo are u the pre-evolution of Jujimufu?

[@borisesquilotromp89]

Shayaan Usmani yup totally! and thats an old picture so I even got the long hair now 😂

[@jim6130]

What a humble dude. I'm still new and was sore in all the right places after I tried this. Thanks for the advice on the technique for the exercise as it relates to the deadlift.

[@dalenewman7829]

I started doing this row about 2 months ago after watching a Ed Coan video on it. It has helped my deadlift a lot as well as added size to my back. GREAT LIFT

[@MajSingletary]

Changed my rowing form to this style and it has vastly improved the efficiency and power in my deadlift as well as better connection to and size of my back.

[@georgep9059]

have noticed strength improvements on this exercise gone from 180pounds to 264 pounds at a body weight of 185pounds I love this accessory!!

[@WorldwideDarts]

Step 1 - Be strong

[@Gloin79]

Step 2 - Become stronger

[@Ardeact]

Step 3 - Become the strongest

[@Cieciowski]

Step 4 - Ascend past your limits

[@The_c984]

Step 5 - Become the strongerest

[@deadliftpepper8446]

Step 6 go ahead and skip to step 927

[@julienlaurent2748]

where did you buy those shoulders ? link please ...

[@cailerwoolam]

+Julien Laurent I got them at the trenbolone factory

[@weaktostrong8415]

Dr Deadlift Hahahahahahahahahahahah i can't 😂😂

[@zackanderson2298]

we all wish we had wide clavicles lol

[@chiefrees506]

Truly a monster. About to incorporate this into my training.

[@Novastar6]

Did these yesterday....my back is on fire. I'm sold.....Thank you sir

[@george7404]

Dude I have been confused bout these for a long time. Everyone does them but i didn't know the part about using it for the hams and glutes.. good shit man

[@Incursion1101]

I did this and it felt GREAT! love the weighted stretch at the bottom and the amount of muscles used. Definitely a great exercise

[@dp1569]

Funny I stumbled on this video, I started incorporating these into my routine as a main lift and my deadlift has started to skyrocket. Have been able to add 10 lbs a week to this for the past 1.5 months and my lower lats QL's have exploded, and weights that used to feel heavy on deadlift no longer feel nearly as heavy..

[@davidwoods8982]

Thanks for sharing your methods and congratulations on 950!! A great lift. I'm now working on sumo deadlifts and, after 6 months off for a bad foot surgery found out how weak my glutes and hips are. So I'm doing more accessories to build the weak points before I really try to go heavy again. I enjoy watching you break records. Couldn't happen to a nicer guy. WNPF NYS 3 Lift record holder 70-75. 220#

[@jameslindsay3278]

Never actually done this before! Definitely going to start including it in my deadlift workouts to see if it makes a difference

[@FusionOfPolygons]

Great info and you are an awesome host. Please continue making tutorials they are much appreciated. Thank you.

[@mckennaelston5730]

It was good to meet you today! Excited to support your channel! My husband will definitely love this!

[@TheBigRagu77]

This really is a great move as it hits the bottom part of the latissimus dorsi incredibly well. And it also helps with grip strength👍

[@olivierseurin1204]

Your videos are very clear and built up logically. Keep that up

[@dakkitoto3467]

I have been doing this but with a reset after each rep, without knowing you do it and i dont deadlift regularly, i tried deadlifting back in high school and had a hard time pulling 245 @ 190. Ive been doing this row for like a year and got up to about 5 reps @ 225 and then i tried my deadlift again since high school, pulled 365 @ 180 and i havent trained my legs or deadlift at all. I approve this.

[@brettautumn]

I'm writing my new programming now. This move is going in my accessory giants sets as the 'Cailer' row. Thanks man.

[@zeroah1234]

I agree! This is my favorite deadlift accessory movement. I was never really a fan of strict rows but once I did this my back strength went up tremendously.

[@stefanfreestylez]

Dam this camera is nuts dude. Well spoken easy to understand and full of great info proper videos dude.

[@whatigame]

One of the legends! Great tip

[@vloggeredson4441]

I subscribed when I watched you deadlift 900+ Anything you say just like larry Wheels I am adding to my tool book yall are goals!!!

[@bryanb9907]

Just started doing this a few weeks ago. Helped me increase my deadlift sets by 30 lbs already.

[@SnowDenix]

Nice camera and video quality Cailer. Thanks for the education!

[@fanboy680]

Love the new quality and structure

[@cernach13]

Looks like Ed Coan rows except he used a medium to wide grip. I like it and am going to give them a try. I've mostly done Pendlay rows and they've help me with the initial pull. Just practicing the movement in front of a mirror with know weight, I can feel it work my upper back. Thanks for posting.

[@BUFFALO_cougar_slayer]

This style of row is Ed Coan’s favorite deadlift accessory, too. And you both hold two all-time deadlift records apiece. You gentlemen may be on to something 🤔

[@csgtjureydsvfg]

Great stuff, added to my routine today.

[@Eringobragh2024]

Your video quality/editing and your charisma/teaching has improved dramatically!

[@GSteinbrink]

Usually do Pendlay Rows for my main deadlift accessory. Will definitely swap this in for a few weeks. Thanks, man!

[@TheGDJames]

I'm now gonna have to sort out in my mind the difference between this Deadlift Row and a Romanian Deadlift. Probably try out both of them on Monday. Like some others, I have visions of people coming up to me and saying I'm doing the Barbell Row wrong.

[@jacobcho7836]

These work. I’ve added 100+lbs to my 1RM deadlift from 385- 505 in 3 months. I went from rowing 185 for 10 to 250 for 10. This man is onto something.

[@simondean5227]

That's some insane improvement, bro

[@bobbyhill4118]

I used to do these a lot a few years ago but I haven’t been doing them while I’m on my current block. Although I’m doing sumo again I might throw these in there to see how my back feels. This and the hyperextensions are gonna help me get to 600 hopefully

[@squaterrr2396]

Being doing the exercise for a month and see good benefit for the deadlift! Can probably say +45 lbs only by doing it

[@chance6545]

Content quality is through the roof!

[@seven.8228]

My highest deadlift is 150kg 4 times , I’m 69kg weight n 5’8” , I have just tried your lift for the first time , and managed 120kg for 7 reps before my lungs gave out , I find once I breath out am gone , awesome lift , thanks for the upload

[@ankitrasaily2961]

Great advice man!! Keep up the good work

[@joeycabanas6564]

Your my hero bro seriously!!

[@uselesssession83]

KZbin wtf! Give this man his money!

[@NCAD]

I call it Woolam Row. I already incorporated this into my program. Thx Calier.

[@RomanKondrachov]

Awesome idea! Will definitely give this a try!

[@edzegles8939]

Thanks for the tip, I will give it a try.

[@apuuvah]

IMHO this is very solid advice...

[@romannmorozov]

This is one exercise i am NOT DOING but will do from now on.. on the road to a 6 plate DL

[@thedetective8150]

I am going to try this for my next workout. I am barbell rowing 225lbs for 8 reps and will try the Woolam row.

[@Jannajx5]

When I increased my deadlift max for 40 lbs in about 3 months I discovered that my bent over row got stronger as well without even doing bent over rows for those 3 months. I will incorporate rows more now to see if it helps my deadlifts!

[@_Aaron_G_]

Great video, very nice editing and information! :)

[@bigtom9459]

Good video man, ill give these a try. Keep up the uploads!

[@man0fst33l91]

Started doing these when I saw him at Mark bell video and I used to just stay around 3 plates never adding more but after doing these for a month and going back to deadlifts I hit 405 for two solid reps. Try these out people you'll see your numbers jump

[@Lettersandstuff]

Listen people.. he pulls well Over 900lbs!!!

[@prstation1363]

this movement was just a topic in my house between my wife and I. we already do it but my wife needs the push to keep up her progression. I'm literally showing her this vid in 2 seconds.

[@carsonturcotte9657]

Started doing these and love it. I never liked bent over rows or pendley. They always felt unnatural. The eccentric adds load because you need to decelerate the weight. I have a similar morphology, but short arms. This hits my weakness perfectly.

[@SkepticGamer]

Thanks a lot man. This seems like a great idea. Will add it to my program.

[@timnevinger5056]

Ed Coan says the exact same thing about using some body movement. Great lift!

[@frayedendz1]

I dig it and for sure will work on it

[@666ofdoom]

Definitely will try this

[@Jimmy_Jazz]

hmm I've been using this as my horizontal pull in my Candito program and I'm actually loving it

[@RealnameKevin]

So this is a modified version of the Yates row. I love it.

[@tonybarfridge4369]

Cailer I saw u DL 970 but now I don't see the video anymore. Was it taken down?

[@chrishayes5755]

@@tonybarfridge4369 kzbin.info/www/bejne/hZCqgIuoiptjmMU

[@glocksandhandles2637]

Love you Cailer!

[@atumanu9263]

I've add this to my training and mate I see a lot of difference from how I was doing it and doing your style tottaly a major difference I can feel my muscles working and it's giving me strength and a nice technique and now the way I dead lift is awesome so THANKYOU VERY MUCH FOR SHAREING YOUR KNOWLEDGE..BIG FAN it helped a lot to my dead lift and can you share some of your BACK WORKOUT PLEASE..so I can strengthen my back more THANKS

[@ButterJibby]

You the man Cailer

[@mh97384]

So hyped for the new video quality!

[@Matt-ey7pk]

Damn you read my mind, been trying to find a row for a Deadlift accessory.

[@davidtweedy7102]

Brilliant stuff

[@risetogetherrevoluti]

Thank you Doc🙏

[@g_fortunato]

quality vid! going try them out

[@tsiho]

THAT PROD VALUE THO. Great going man! Loving the new edits! Makes a world of difference. keeping the contents tight too

[@BagindaHutapea]

How about set, rep range, and weight progression, sir?

[@markknight6364]

I'm a simple man, I see Cailer, I click like

[@ishhh4002]

my boi cailer getting that under armour sponsor... good shit

[@misukiylambertson2764]

Doing this today for sure.

[@rextetron]

Browing! I'm gonna try this.

[@shawn7544]

Awesome! I also started doing the shrugs you suggested. Do you have a pace suggestion regarding how fast I should increase my max deadlift weight? 225 is fairly easy but 315 is fairly hard right now. I am doing back twice a week.

[@matthewlaroche3265]

can you make a video on mobility for the sumo deadlift

[@andyhong3812]

What is the proper way of breathing when doing this type of row? Any advice will be greatly appreciated

[@anys4053]

he looks like Harry Potter's father

[@DanButton89]

Harry Power!

[@whatispoetry]

great video, thank you

[@joshberger7980]

Good stuff, Doc! I had a feeling it was deadlift/cheat/body english rows. I call for a name change to "Woolam Rows" you made the bent row your own, made it work for you to achieve a huge WR and inspired others to emulate your style. When they did, it wasnt just to make "gains", but to break through a plateau. That's powerful for a dedicated lifter. You more than deserve the dedication.

[@IMR_Seb]

I love the infomercial vibe

[@Cody.messner]

Great video and very informative. and I will defiantly give these a shot.

[@occultsoundscapes]

Zach Uttke rofl

[@MrThirteenteen]

Sachi Hata Defiantly!

[@zyzzuschrist3410]

Great video brahhh Should i do these after deadlifts or should it have its own day?

[@吴憾-u1v]

thank yous so much I appriciate that!

[@stevensmith4706]

Thanks for the video. I have a question. Recently pulled my lat just under the armpit. Doctor says it's fine but will need to take time off. This is the second time this happened in the past couple years. It happens when I switch to a double over hand grip. Why does this happen and how do I avoid this. Seems that people always talk about torn biceps or herniated disks but the lats get no love. Thanks

[@jeff.oconnell]

Great video. Really appreciate the tip...but how much weight relative to your max DL would you recommend?

[@Thebuttsinferno]

@Dr Deadlift what deadlift bar do you use? Trying to figure out whether I should buy a Texas deadlift bar or Ohio deadlift bar.

[@MaxPalm]

Thanks for the great videos. You’re a beast! I like every the how to videos. Can you do a how to on squats? I’m curious how you squat. Thanks man.

[@rodolfoavila466]

Hey Cailer great stuff, will you recommend this as an exercise or more of a priming or warm up. Thanks !

[@qaylarceus8385]

Love this content

[@nickangelovski4358]

Great video thank you 🏋️‍♀️

[@Not2Be0utDone]

Not the first time Cailer has talked about focusing on bent over rows to build his deadlift. I think the reason so many people ask is despite knowing what you need to do to improve the deadlift they all hope Cailer has some secret exercise that nobody knows about.

[@cailerwoolam]

+meinhaus yeah not the first time I've talked about it. But I needed to have my own video of it on my channel.

[@killxswitch]

I'm here because of Jujimufu's channel. But I"m pumped to incorporate these rows into my program. DL has always been my best lift but I'm kind of lazy with it because of that.