The Deadlift Prescription

[@carnivoreRon]

Yesterday at my crossfit gym, I deadlifted first, 20 times 83 pounds. Then I lifted 20 times 103 pounds. Last, I deadlifted 123 pounds. I'll do the same today. I'm headed to 200 pounds. Thank you for your videos and information. I'm 70 years old.

[@thomascragg783]

In 2018 at 77 years old 154 pounds (70 kg) I set a Canadian national record of 326 pounds (148 kg) . But something was wrong no matter how I trained I started to get weaker and a lot of seemingly unrelated pain and numbness. In 2020 was diagnosed with Rheumatoid Arthritis, then Covid closed the gym and I went downhill fast. I'm now 80, the RA is under control and I'm back in the gym. Pulled 155 for five, long way to go, but I'll get there, goal 150kg.

[@GreySteel]

Undefeated. Excellent.

[@chrisbuesnell3428]

Vert strong. Good luck to you

[@jimscarnivorekitchen4731]

Great job, never stop.

[@thomascragg783]

@@GreySteel Update, 215 3 sets of 5, been jumping up 10lbs every week.

[@AdamHMortimer]

Can I be you when I grow up!!!

[@aikidoisthebombyeah]

love this dude's sense of humor...

[@gregorybuttari8651]

Since I turned 51, i am really paying attention to my form with deadlift and dedicated sessions to it ... I am stuck at 405. 51 years , 5ft 6in , 255 lbs . I have a mobility issue in my left shoulder (working on it, tho) . I just want to maintain my health if I get stronger, ok, but the most important thing for me is being consistent and being kind to myself... Keep Stiving and never quit! Thank Brother, please keep the videos and the good works 💪

[@stanleyth2]

Inspiring!! 80 years old and starting today!! Thank you!!

[@JTJ3354]

Thank you Dr Sullivan. I couldnt convince my parents to lift but your videos did. They have both increased their deadlift by 100 pounds and love their brand new spines.

[@unchained8]

50 years I've been strength training and I am living the best life ever because of it.

[@edsedlak6827]

Thanks for the confirmation that I am doing the right thing, lifting at age 67. Trying to get back up to my 60th birthday deadlift of 305 lbs. Too bad I slacked off for a while. Surprisingly heavy lifting cured my cracking, painful knees before and I hope to repeat that.

[@michaelvanmastrigt7591]

Im a new subscriber to your channel I’m 34 years old so a bit younger than your target audience however I barbell train regularly and have for the last few years. I didn’t realize how passionate I was about it until I started doing it Anyhow, came across your channel and I absolutely love it. I wish we could you more subscribers so that your videos would reach more people. I think you are full of good information and I appreciate you taking the time to put these videos together

[@chrisbuesnell3428]

It's my favourite lift. Last block I managed 3 sets of 8 reps . 416lbs or 190 kilos. I'm 64, 220 lbs. It was difficult but with incremental weight each week you can get what you think is impossible.

[@daniellemasters001]

This guy is great. I've used several of his videos to educate friends of mine who question the benefits of strength training.

[@GreySteel]

Then we have done a good day's work.

[@daniellemasters001]

@@GreySteel you guys do a lot of good days work. I've coached several Masters(55+ years) athletes and I prefer to start then on the DL, esp if they experience back pain. After about 3 weeks, I begin to incorporate squats as well. The transformation is always remarkable. Posture, sleep, confidence it all improves.

[@GreySteel]

@@daniellemasters001 Keep up the good work, Daniel.

[@daniellemasters001]

@@GreySteel thanks. Will do.

[@Themesterful]

One the best videos I have ever seen on the DL! I recently turned 55 and on my birthday, my gift to me was a 255 lb. DL! And the comment about sumo and other variations, on point, well said!

[@philipsummers9682]

I totally agree , I'm 63 and have started to do more strength training , deadlifts , squats , so on . I'm not a big guy , but I'm feeling the difference and not being modest , don't look my age . The benefits go so far 👍

[@raoSENSEI]

Good boy. Helping seniors like me in India, with your simple English, entertaining style, and some funny, funny jokes.

[@macksuniga6837]

Thank you for sharing this great information. I'm just getting started and am looking forward to doing the dead lift and some squats.

[@moopius]

I love the hex bar, no more scraped shins!

[@tomm3410]

Trap bar is less risky for the back too.

[@cjb8993]

I've had lower back issues most of my life from an extraordinarily weak core. I started doing CF (though this is NOT a plug for the brand) about 9 years ago. About 3 years after doing things that strengthened my back/core i.e. deadlifts, anything overhead i.e. squats lunges etc. and of course front and back squats. I have virtually zero back issues anymore. At a tick over 50, I routinely will do 10-20 reps, unbroken, of deads at 225lbs in a workout, and my max hovers around 385. A decade ago, this would have been unthinkable.

[@jeffreybabino8161]

Hi Dr Scully I definitely watch the other two channels also

[@richedwards4590]

Just discovered your channel. Such a great resource.

[@55mga1500]

I'm 54(M), soon to be 55. I love the deadlift. When I don't deadlift (like when I took a year off from the gym over COVID, and an ankle injury) my back hurts and I notice all the aches and pains. Now that I am back, I am no where near my PR from 2018 (last time I competed), but I am getting there slowly. I use a 5/3/1 program and do each of the major compound lifts 1X/week. I find that as I age, overtraining (number of days or number of sets) is more harmful than helpful. I now program for higher weights and fewer reps, and find that I am beating myself up less and have better recovery and progress. I am also cutting sugar and trying to lose weight on a 16:8 fasting program.

[@yuriofilosofo5045]

Thanks for the information shared 🙌

[@jeffreybabino1411]

Hi Dr Scully how are you have ever done a video on bent over rows thanks 🏋️

[@gcruishank9663]

I'm 60 and around 20 years ago I injured my back doing a stupid stunt with friends. I tried EVERYTHING over a couple of years.....physio, acupuncture, chiro, yoga, etc, etc. The ONLY thing that FIXED my back was learning how to get quite strong in the conventional deadlift. The other day I managed to squeeze out 3 reps with 342.5 then 10 reps with 265 as a widowmaker set for more volume. I use Wendler's 5/3/1 but only on deads. I find it works REALLY well for slowly upping your numbers.

[@feliciacoffey6832]

"Even people who can't squat their body weight." (can deadlift). Damn, that's harsh! I can't squat my body weight at 64, but I deadlift, snatch, clean and jerk, and I'm pretty fit.

[@jimscarnivorekitchen4731]

Great vid

[@JoelP1961]

Thank you for posting these videos, I'm sharing them and trying to spread the word!

[@GreySteel]

Thank you!

[@SydSaeed]

Hi brother almost 55 CrossFit and runner. Love your videos. Please could tell me what power racks you have please as they look awesome and solid. Thank you kindly Syd

[@moemohamed8891]

How do you feel about the hex bar deadlift? The conventional pull hurts something in the back of my leg, in the upper hamstring/lower glute area as soon as I get to around 200lbs. The hex bar allows me to pull relatively pain free above 300lbs. I should add that I was at one time able to pull conventionally 350lbs painlessly and with ease.

[@GreySteel]

I don't use the hex bar at all. We don't have one in the gym, and I don't see us getting one. Correct technique in the conventional dead is pain-free for trainees without pathology, and I think it results in a stronger back. If you have pain with the conventional dead but not the hex bar, an improper setup would be at the top of my differential. YMMV.

[@moemohamed8891]

@@GreySteel I did the conventional deadlift for several years pain free, and I can still do it with light weight. 225 and above, though, the pain starts. And though it is just my word, my form is very good, good enough to have people ask me to train them in the lift. My back has never hurt from deadlifts, and is in fact my strongest muscle group. The pain is confined to the upper ham/lower glute area on my left leg. Thank you for the response, and I look forward to watching more of your work.

[@mike-yp1uk]

Getting out of bed hurt my back sometimes I had to roll over and slide out of bed till i hit my knees and use my arms to help lift me up to my feet. Pure pain. Dead lifts gave my back erector muscles spinal separation and support. No more pain

[@ms-vv2gg]

What about deadlifting after hip replacement?

[@GreySteel]

I have several athletes deadlifting heavy after hip replacement right now.

[@jonnuanez7183]

I absolutely love the deadlift. However, it knocks the wind out of me to a great extent. I always challenge myself and that might be the problem. I don't do more than 8 reps at 165, my warm up weight. But then I'll go to 200, then 230, then 250 max for reps but no more than 4 at the max. I feel like I've gone 8 rounds in the ring afterwards. My thing with all workouts is that my brain gets excited to work out, so I go right into it instead of maybe a steady state 10 minute warmup, etc. Plus my gym is small, so I need to get to whatever equipment I can at that time. Deadlifts "fry" me; they are a guaranteed after-gym nap time.

[@basilgreen5070]

Awesome vid! I did try deadlifts until After I hit my 40s and quickly realized the hidden secret

[@TheCanada1]

Great video and encouraging. I use one of the smaller home type bars but have built little stands to get the bar higher for a proper starting height. What height is the bar that you use in the video at? Thank you.

[@gman7644]

I have trouble with the barbell deadlift. When I start going heavy, a bio mechanical mis alignment happens when the bar has to clear my knees. At that point it shifts the weight too far forward and hits me in my lower back, but I found the hex bar solves that.

[@Rob-lz5iz]

Mark Rippetoe of Starting Strength says that the trap bar is "completely useless"

[@glennmariacher4525]

Dr. Sullivan, if you have spondelullisis, can you still dead lift and squat? I have been told to avoid them. Glenn

[@jerrytalley802]

Hey Doc, I used to bodybuild naturally and loved free weights. I did a lot of bench, squats but probably not a lot of deadlifts, guess I didn’t like it. Fast forward 35 years, I’ve been fighting chronic back pain since a 1994 car accident, etc. I also have been fighting fibromyalgia for 10 years. I really loved working out but every millimeter of my body hurts down, to my bone marrow. I have degenerative disc problems too. Do you think if I start really light, I’d be ok

[@stevet6676]

Inspirational. Most people think it is not possible for a 70 year old to be as strong, or stronger, than a 40 year old. HAHA

[@GreySteel]

The guy in the thumbnail is 92 years old this week. He just put up a 215-lb deadlift on Monday.

[@moemohamed8891]

@@GreySteel Holy heaven. My dream is to pull at least 225 at 90 years of age.

[@GreySteel]

@@moemohamed8891 He pulled 225 yesterday, 1 day after his birthday.

[@moemohamed8891]

@@GreySteel Great inspiration, this.

[@jasonbond3567]

I'm 50 years old, 6'2" 215lbs... I've"lifted weights" since I was 16 or so. I think I've irritated my biceps doing deadlifts...my grip can't hold what the rest of my body can pull so, in the constant quest for gains, I've used straps on my working sets. Unfortunately, I think by using straps, I've not sufficiently engaged my biceps and/or triceps and ended up using my arms as simply connective tissue my body could use to pull up the bar. So now I have front shoulder pain, which I think may be biceps tendonitis, and now have shoulder pain doing deadlifts even with lower weight that my hands can hold. So should I just wait a few weeks and not do deadlifts, then when starting up again, only do weight my hands can hold? Are there are other mental cues (other than the ones you mention in this video) I might use for this not to happen? I think maybe the not flexing of the arms and not having chest chest up at the bottom was my downfall. Sorry for the bonehead move and question...

[@jonnuanez7183]

IMHO, start doing things that will help your grip and forearm strength. It sounds like that was lost or severely reduced with the straps. Things like Farmer's Carries, where you walk around the gym with dumbbells in your hands; towel twists; or even those squeeze grips that look like the Pi sign are great for that. When you feel you have a sufficient grip strength, try a deadlift with just the bar. Work your way up. In time, and be patient with yourself, you may get to a point where you'll surpass a maximum or get close to it.

[@FIGGY65]

I second Jon’s ideas and also suggest HANGING from something overhead; hang for as long as you can. Also double check your form and make sure your shoulders aren’t tight…I have a tiny little spot in my left shoulder bicep that needs loosening up before any workout….I need 5 mins of facepulls and band pull a parts beforehand. Also, try doing one arm dumbell rows or Batwings ( Dan John) before hand as they get your upper back muscles primed for supporting work.

[@55mga1500]

I am also 6'2" but about 295. I switched to using a reverse grip (left hand grips from behind the bar, right hand from the front), and try to avoid using my straps unless I am doing VERY heavy sets (over 350). I am not saying you should not use straps, but I am trying to improve my grip strength so that it will not be a limiting factor in my ability to lift the bar. Try switching up your grip to see if that helps. Forearm and grip strength is not the same as bicep/tricep strength. The shoulder pain might be caused by something else - do you feel it during overhead press or bench press? I have arthritic shoulders and it affects my other lifts, but deadlifts do not bother me at all.

[@Johnnie10ponnies]

Although I don’t use straps myself you should still be gripping the bar and locking out the arms before you pull. There should be no kink in your arm/elbow or you run the risk of tearing your biceps. Also consider doing secondary exercises like bicep curls and triceps kick backs to reduce the risk and help lockout the arms. These should be done after the DLs or on non-DL days. Don’t go overboard with them as they are secondary exercises. If you want to improve your grip specifically, hang from a bar or gymnastics rings. Do 3 sets looking to work up to two minutes per set overtime. As well as improving your grip it’s excellent for shoulder health and for decompressing your back and I would recommend this for everyone. For context I’m 57 years old weighing 82kg. I lifted 230kg for 3 reps when I was 50. My focus now is Calisthenics/ Gymnastics rings but started DL again (because I enjoy it) and I was at 180kg for 5 (unbelted). My target was to get to 200kg (belted) for 5 but I had to stop because of an unrelated hip issue. If your shoulders continue to cause you issues maybe look at getting some massage and acupuncture to aid recovery.

[@jeffreybabino8161]

What do you think about doing pyramid sets for strength training thanks

[@GreySteel]

I use 'em.

[@jeffreybabino8161]

Cool thanks I used them awhile back it helped me big-time 🏋️

[@fredmorales7022]

I need your help please, I suffered a TIA two years ago and now feel stiffness on my legs! I want to lift again. I suffered fr AFIB about 10 years ago and yet was able to leg press 810 x 9 and supersetted flyers and tricep extension with up to two fifty lb. Dumbbells! I want to train again. What are your thoughts?

[@HeritageWealthPlanning]

Another great vid!

[@GreySteel]

Thank you!

[@Re3iRtH]

Great to see you on here Josh !!

[@Rob-lz5iz]

2:43 - Ouch

[@NVanHiker]

Deadlifting is like owning a pickup truck - once your friends know you do it, they want you to help them move. 'Cause your back is BULLETPROOF. I do lots of volume - yesterday 225 x 5, 275 x 5, 295 x 5, 315 x 2, singles at 325 & 330, then back down the pyramid for a total of 32 reps, 8475lb. Only concession to age is that on deadlift day (once a week) I don't do any other exercises that day except bike home. No wraps, no straps, no belt. I'm 74.

[@davidmanix3592]

Can a person do a deadlift if he/she is afflicted with kyphosis and lordosis?

[@GreySteel]

Yes! We have MANY athletes at Greysteel who train with kyphosis, and I myself am somewhat lordotic. Start low, go slow, get coaching, use good technique, and progress. A strong kyphotic back is better than a weak kyphotic back. We'll do an episode on this in coming months. Thanks for the question and thanks for asking.

[@davidmanix3592]

@@GreySteel I have to beg your pardon on something. I should have included in my question the following: Can the hexagonal trap bar be used as an effective substitute for the barbell in executing the deadlift? I have read some opinions on this as to its efficacy in exercising parts of the core muscles almost to the degree of the deadlift but a lesser degree of risk of lower spinal injury. Please give me your opinion on this matter.

[@markwood3444]

your awesome - thank you - shared with my wife

[@GreySteel]

Excellent. I made it for both of you! :)

[@GuitarsAndSynths]

why is my back super sore after squat and deadlift?

[@GreySteel]

You may have a form error. Coaching is good. :)

[@60kgofpower68]

i agree DL is superior to squat since with squats u are probably limited by your quad strength whereas with DL the limiting factor is probably glutes ... which cant be overpowered by any other muscle in healthy body... is it valid reasoning or do i miss something?

[@samjonez4854]

Question Can anyone older with an inguinal hernia repair eventually do a heavy deadlift?

[@GreySteel]

THe odds are good! startingstrength.com/article/inguinal-hernia-and-strength-training

[@Kane6676]

I simply cannot deadlift. Get hurt everytime. Hurt my neck , hurt lower back, last time I threw my back out warming up with the bar, so I only use bands for deadlift

[@TiberiusStorm]

I have had my form checked by many trainers and yet I often still feel the DL in my lower back muscles. It's very frustrating!

[@GreySteel]

You should "feel" it there, but it shouldn't be painful. Have you worked with a Starting Strength Coach?

[@TiberiusStorm]

No I haven't worked with a SS coach but I have worked with several different PL trainers in various cities. I saw a KZbin video by Brett Gibbs where he said you should feel the DL in your hamstrings and glutes. I can load my hamstrings but I never feel anything in my glutes. The lower back muscular pain I feel can make walking the days after lifting very painful. I literally have to take breaks to let the muscles relax.

[@GreySteel]

@@TiberiusStorm This indicates improper form/coaching/loading. You need an SSC. They'll get you fixed up pronto.

[@TiberiusStorm]

I was told by a Powerlifter who reviewed my Deadlift video that I have Anterior Pelvic Tilt (too much arch in my lower back) during the set up. And that's likely causing my lower back pain. I guess I have to now really concentrate on not doing that when Deadlifting?!

[@sullydawg]

@@TiberiusStorm Hard to say without watching you deadlift. Hyperextension is just as bad as flexion in the dead, but it's not common in males.

[@Quello_di_una_volta]

I hurt my lumbar yesterday with just 95kg during my deadlift session.... I fear this exercise.

[@GreySteel]

My guess would be a technique issue. Get a good coach to look at your form.

[@Quello_di_una_volta]

@@GreySteel Unfortunately, in my small city, there is no one valid couch about the deadlift. I guess I'll go for a hex bar. Thanks for your answer.

[@GreySteel]

@@Quello_di_una_volta You can hurt yourself with a hex bar, too....and you won't get your back as strong. Seek out an online coach at Barbell Logic or Starting Strength Online Coaching.

[@gmmq6882]

We never landed on the moon..

[@GreySteel]

Whatever you say.

[@gmmq6882]

@@GreySteel 😁👍🏼

[@stefantanase5102]

Power!

[@jeffreybabino8161]

Power is life🏋️

[@andrewbell8837]

All this is true. People use the myths as an excuses NOT to do this.

[@Jaysin261]

Dead lift is to risk to reward ratio makes it dangerous so easy to lose concentration and tweak your back even as low as 135lbs. Eventually it will happen and once it does recovery will sideline you.

[@GreySteel]

NONE of this is true.

[@mike-yp1uk]

The erector muscles take the pressure off the spine and keep the discs from rubbing. I do lots of core exercise because it cheaper than taking meds and seeing a doctor. Lol

[@joethebar1]

Deadlifts are great. Most people aren’t doing them properly.

[@411alcohol]

Like Mother Mary. Behold your mother.

[@StevenSeril]

Pfft, how do you know dinosaurs and humans didn’t coexist? Johnny come latelies...

[@臭豆腐黑色]

Give John the 91 year old some anabolic steroid and protein powder. He can beat any average 20 years old gym rat. Good job doc. (May be it is a good idea to give older folks who is trying to build some muscle steroid and racing with time)

[@60kgofpower68]

there is no reason to be alive if u cant ... well we dont need weak people anyway O:)

[@alanneale3657]

Again no mention of taking out the slack along with many other basic cues . Not very good tuition go somewhere else . Try professional weak guy , he’s more up to date ..

[@GreySteel]

@@alanneale3657 Way to completely miss the point, troll. Have you looked at any of our other materials? Our other videos on technical aspects of the deadlift? Our book? Our articles? Our peer-reviewed papers in the biomedical literature? Can you point us to YOUR instructional videos, books, peer-reviewed papers, or articles? Didn't think so. This was OBVIOUSLY not a tutorial (or, as you referred to it, a" tuition"). It was an introduction to what the deadlift is and why we use it. Intelligent viewers picked up on this immediately. Now then. Follow your own advice and go somewhere else. That is to say: piss off.

[@alanneale3657]

Very unprofessional Johnathan now your victimising what was at first instance a perfectly innocent and legit question shame on you reverting to such language , and on your post we’re your paying customers can see it ,

[@GreySteel]

@@alanneale3657 You didn't ask a question. You posted a poorly worded, unsubstantiated, and objectively wrong attack of our video, with a clear implication that our content was untrustworthy. I do not apologize for vigorously defending our work, especially against attacks that are just stupid. We stated very clearly in the video that it was not a tutorial. We used those exact words.. (True, your first post suggests that you're not clear on the difference between a tutorial and a tuition, but that's on you.) Criticizing our video for not being a tutorial completely misses the point in a way that is so obtuse it makes me think that you're not actually a good faith interlocutor. Nobody could be that dumb. No, you're not serious. I smell troll.

[@alanneale3657]

Sounds like somebody swallowed a dictionary you sound and look like you may have been a x police officer and a bent one at that , keep off the pies chubby ..

[@EnlightenedRogue24]

@@GreySteel🤣👍

[@JuliusBazan]

Unfortunately people with knee arthritis cannot do squats. Bending the knee beyond 90 degrees in this situation is detrimental.