The ULTIMATE Deadlift Tutorial (feat. 2019 World's Strongest Man Martins Licis)

Do you need help with deadlift technique? This video explains everything you need to know about how to perfect this lift. 2019 World's Strongest Man ‪@MartinsLicis‬ & Dr. Aaron Horschig share their favorite tips for deadlifting with great technique!
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[@SquatUniversity]

This is a #SquatUclub post! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my KZbin channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!

[@richardnuttall3787]

#SQUATUCLUB

[@TheBassPanda]

I like how throughout the warm up, he acts exactly as if he was lifting really heavy : same form, same intention, same discipline. Just look at him sweat and breathing after a few reps @60kg / 135lb, just by generating so much tension 👍🏼

[@Halbared]

Wise. Keeps things safe, injuries can happen at any weight, always treat the bar the same.

[@Jigalipuff]

Exactly. Respect the weights no matter what. Once you disrespect it you will get hurt

[@tyronejones4245]

You can really get a lot of work done training neuromuscular recruitment patterns if you perform your warm up sets exactly like your heavy sets. That ends up being half of your volume on heavy days.

[@TiberiusStorm]

Yep! I was always told to treat light weight like it's heavy, and heavy weight like it's light.

[@RyanAl92]

@COOL daddy He can't reply to you because he died deadlifting heavy like it's light.

[@Mattivxx]

That squat-RDL-RDL-squat tip is absolute gold

[@Mattivxx]

And the hips being halfway between elbows and shoulders, game changer for me

[@culu37]

The Squat,RDL, RDL, squat cue is such a game changer I can't possibly exaggerate it. I had watched countless YT videos posted for videos and still was having back issues deadlifting and it just never felt right even when it didn't hurt. I was ready to give up on deadlifting and then this vid was that final piece that got me there.

[@TheSunshineRequiem]

ikr, the squat part is crucial and easy to miss from other normal speed videos

[@95ZR580]

What does rdl mean?

[@flourandheat]

​@@95ZR580 Romanian Deadlift

[@nicholasgarcia399]

Yos. That why I came here.

[@Inggasson]

One of the best deadlift tutorials I've seen!

[@SquatUniversity]

Glad you liked it!

[@breadyegg]

Martins' quite small for a WSM but makes up for it in exceptional technique and knowledge and always looking for ways to improve. Always impressed with this guy!

[@Leonidas-eu9bb]

lol

[@getstrongby4038]

@@breadyegg it's really strange, he doesn't lol at all like the world's strongest man does he

[@breadyegg]

@@getstrongby4038 lol can't tell if you're being sarcastic or not. I'm his height but know if I met the guy I'd look and feel completely dwarfed.

[@cactsai]

Martin's is awesome. I've been following his KZbin channel since he created it with Romark. He's very knowledgeable about anatomy and proper form. And he's a silly guy which I appreciate because I am too. Seeing the two of you together is awesome.

[@SquatUniversity]

I'm glad you liked the video! And yes Martins is awesome...not only is he a great athlete, but he's a great person & is one of the smartest athletes I've worked with.

[@HarmanHundal01]

On Eccentric: Initiate by pushing hips back. Don’t shift knees forward till the bar crosses the patella. Then let the knees move forward so that the back’s angle with the ground stays the same as you descend all the way down and place the bar on the floor. Descend the bar under control as if you’re placing it on eggshells. Keep the back tight during the descent. On Concentric: The opposite. Keep the angle between the back and the ground the same until the bar is just below the patella and then straighten the back. The concentric is not entirely a pulling motion. You push the ground first with your legs, and then pull with your back. Before you lift, create lat tension by trying to break the bar. This is essential so that you don’t round-unround your back or sag-unsag your shoulders to move the bar downward or upward respectively. Setup: When you bend to pick up the bar, the crease of your hip should be halfway between the height of the shoulder and the knees. Shoulders should be above the bar and midfoot.

[@mystvandle]

Very helpful! Thanks! As a 46 year old woman, I just started lifting weights on mid July. I know form is very important for progression and safety. I'm lifting 155lbs now but I hope to be increasing weight next week.

[@Octopop2010]

Congrats! Where are you at now??

[@mystvandle]

@@Octopop2010 I hit 225lbs in August of 2021. Now I'm focusing on load. My set load last week was was just shy of 7000 lbs.

[@menknurlan]

@@mystvandle great job! Keep pushing 👌

[@AH13371]

@@mystvandle Nice, how is it going?

[@mystvandle]

@@AH13371 My current volume is 10k lbs. I had an injury so didn't push the weight. My next block will be back to focus on increasing weight. Thanks for asking!

[@tigolbitties8008]

Love hearing Matins pant in high quality. Makes me feel better about my conditioning 🤘MARTINS

[@dunstonmunson8314]

This might be the best deadlift tutorial I have seen. The way Martins broke down the deadlift was great.

[@ozziedelvalle375]

Deadlift is a constantly evolving lift. I thought I got it on lock but I learned a couple of new things with this video

[@justalittlebitmo]

Love this tutorial! Hadn't ever considered the role of the lats in deadlifts. Mostly focused on flat lower back. I'm going to be much more intentional going forward.

[@seleukosnikator7347]

Pushing the feet into the ground. Thank you for this information ! People must realize that the deadlift is like a legs press, a lunge... You must push with your legs to lift the weight.

[@IAmMzJess]

It might be time to rename/ rebrand yourself as “Lift University” because you have all the lifts covered !!

[@tomdrozdowski140]

"The back angle refers to the angle of your back" A. Thrall

[@alexandriakoepke9405]

Holy shit. He explained “squat, rdl, rdl, squat” legit just changed my life.

[@dominikhess5664]

Just perfect video, thank you! The information about splitting of deadlift to 2 parts was crucial for me! First squat and then RDL. Thanks again :)

[@waaagh3203]

Licis is such an amazing strength athlete. Love watching him.

[@dawnavent9301]

Thank you so much for showing me proper form!! I just started working out and have been adding new things, but trying this seemed scary as I could damage my body. Now I can feel confident to add this into my workouts!! :)

[@Bhosadilal]

Martin's technique is totally different from ripptoe's. According to rip, back is almost parallel to ground. More like a rdl. However, basics are same, like 'don't let hip go up defore plates leave the ground'. Two very different and distinct techniques.

[@ericshuty2564]

Rippetoe is wrong. He changed his setup to that incorrect version, which is basically and RDL. Even in Rippetoe's own book (Startinf Strength) the hip position is lower.

[@mariushager9983]

The thing is that your hip position depends largely on your anatomy. A lifter with long legs and a relatively short torso has to have the hips up higher to have the shoulders right over the bar

[@IronChicken999]

I always misunderstood the tjoratic rounding of the back. I thought as long as the lower back is kept straight it's fine to round, to flex, the upper back while moving. Now I understood the difference about keeping it "bent" or bending it while lifting. Gonna try it out on my next deadlift session. Thanks so much to both of you for saving my spine 🙏 Have a good time and stay safe 💪

[@playerseven777]

No doubt, you have one of the best and most informative no BS channels about strength training. Great job!

[@andrescruz2826]

- Knees out at the beginning of movement , to get more upright torso (for grip with straps) - Try to bend the bar, flex triceps and lats together. Think of pushing hands back against something. Pull bar against shin and start raising hips when bar is at midfoot - Split movement in 2 parts, romanian deadlift (RL) and squat. On eccentric think of RL until bar is just below patella, then squat. Exactly reverse on concentric. - Think of getting very stiff and tight in core before lifting bar - Breath and brace core on the way down of the bar. Don't "relax" the bar down. - Gently tap the ground with the bar, like touching an eggshell. To mantain stiffness and control throughout all movement. - Drive knees out the sides before lifting bar to engage hips. Push legs into the ground - Think of pulling shoulders back and down - Don't allow your back to move as you lift the bar from the ground. Move about your hips - If your back is moving, drop weight from the bar. Focus on stability of the core and technique.

[@Gonzomedic1]

Martins! Is everywhere! Continued healing and strength!!

[@87togabito]

Breaking the Deadlift into a Rdl and squat has been the magic bullet that let everything click into place. Was struggling with the knee movement during the lift. This mental cues helped create the mental imagery of the entire process that I needed to lock in my movements.

[@1Matt3]

2 years later and I'm a new viewer to the vid. Great advice and tips, thank you so much you guys for the effort making videos and putting out this info. Much love and gainz for the new year!

[@jondollard3590]

Great tutorial guys, thanks for making this! I had been stuck for awhile on my deads and it was all related to poor technique. I changed my technique based on this video and have had some great improvements in strength!! Can’t thank you enough for this!!!

[@rafafoltynski3544]

I think this is the best video about deadlifts I've ever watched.

[@christophermonson3214]

Very good advice, thank you. Keeping the core very stiff before the lift rather than during a random part during the lift.

[@freedomofmotion]

Man Martins is so good at verbalising physical action. Definitely going to work on my eccentric dead lifts more and get absolute control before moving up weight.

[@hammockmonk]

Martins, that remark about RDL + squat is really helpful. Thanks guys!

[@celticrain8170]

Awesome video, exactly what I wanna see. I found this channel last year because martins highly suggested it, cool to see you guys collab.

[@sovvrong]

Best tutorial ive found, ive wanted to get lifting for a long time but trying to learn dL form has been tough.

[@peet3449]

I would love to see a series about fixing injuries on the thoracic spine/back. Everyone has problems on the lower back but my thoracic spine is my problem and I cant find absolutely NOTHING about thoracic spine rehab :(

[@JesseGilbride]

The bar should start under the shoulder blades, not the glenohumeral joint. Otherwise, pretty good tutorial. Not mentioned is the cue to "push the floor away" on the concentric. I'd also add that it's important to consciously squeeze the bar as hard as possible before each rep.

[@Deathst4lker]

This really is an excellent tutorial and has tidied my lifting up and pushed my weights up! Nice one, thank you.

[@tchelms9684]

The slow "side angle view" is very helpful! Thanks!!

[@ChinChillR63s]

I lost concentration when he stared through my soul at 0:54 😍 what a beautiful beast

[@sn5837]

Having the bar leave the ground with light weights while building tension always makes me smile

[@OlMoldy]

Train the deadlift as an anti spinal flexion exercise and you will get stronger. Our discs are made of the same material as tendon. They follow the same material laws. They become weakened with repeated and flawed movements. For this reason, lifting with a moving back will delaminate the discs. Do not fret! You can heal these.

[@PhillGraaf]

I am really afraid to do deadlifts since I have a herniated discs and my discs aren’t looking good in general even though I am always trying to do a proper form.

[@christophercarrara7902]

Dude you are a lifesavor! Especially appreciate your active stretching routines 💪👍

[@morganacres9360]

This guy is so cool. He's also very very athletic in his strength in that he can perform exercises that are usually only the domain of lighter more flexible athletes like crossfitters etc. Such as one leg squats

[@jeffadams5413]

Wow absolutely the best complete squat tutorial!

[@biganthar]

Bending the bar back towards your shin to engage lats.... best f'n advice ever.

[@k8nduke]

I love his breathing technique! Beautifully done overall 👌👌

[@stanblackburn700]

The best exercise physiology channel - thanks!😁

[@spacemansabs]

Interesting about the shoulders over the hands. I learned specifically to have your shoulders in front of your hands. I’ll have to try it

[@jmetallicad]

I think it's a cue he uses to make sure he creates proper tension and reinforce good positioning but if you noticed on his last set (which was still well below his max obviously), his shoulders came ever so slightly forward before the bar left the ground. This is so the weight could shift to directly over the mid foot before he pulled it up. I think he just exaggerates the shoulder positioning over the bar to make things easier mentally and probably because of years of training ingraining his movement patterns. But the bar will always shift slightly forward (think more lat/triceps intersection over the bar) before pulling up, its just physics.

[@christianhill2644]

Breaking it down into an RDL & a squat makes it sooo much easier to grasp conceptually

[@jRoy7]

I don't deadlift but I found it really interesting how he breaks the lift into a squat and a hip hinge/thrust, since those are both moves I do with kettlebells (squats and swings).

[@Aldovargas87]

Perhaps the single greatest deadlift tutorial in existence

[@kbrizy7490]

Yea, that last set, form is perfection. Came here specifically to see a tall guy do it. My hips are too high at the start. His cue of hips right at the midpoint between armpit and knee 👌🏽

[@truthseeker7260]

1:20 is the best explanation. thank you.

[@northofmainstreet7281]

I'm so glad I'm seeing this I literally just started deadlifting yesterday 25 lbs weights lol but I'm a beginner I want to get the form perfect

[@MsKreynold]

This is the most beautiful thing on all of KZbin

[@thebobman69]

two of the best people in fitness

[@flaffa4837]

awesome video, perfect mix between science and practice. you guys are killing it

[@vagabond_trades]

Why are there dislikes? This is pure gold, thankyou

[@KoolNanny]

Im Speechless this is a squat and Deadlift University no doubt

[@marshallhobbs46]

What kills me is that people are now confusing a Straight Leg Deadlift with a Conventional Deadlift. Thank you for the great content.

[@helpslipfrank50]

AAND 2022 Arnold's Strongman Classic champion, baby!!!

[@noahgregory9632]

Thanks for your info you're one of my favorites backed up with anatomy

[@isidrogonzalez3742]

It’s great how both of you are sharing your knowledge about deadlifts 👌🏾💪

[@AlexAlex-bu3ct]

One of the best tutorials on KZbin!

[@idsavo]

Please keep the Sqaut. It's so majestic to see it while Sir Martins is explaining it.

[@danielsmith5783]

Great video i think i will go double overhand from now on seems like you can get better lat engagement. I like the que trying bend the bar around you somthing you cant do with switch grip

[@joereality1664]

This is consistent with that vid I watched from Jeff.

[@ricksinger2082]

I watch weekly to get my form down. Ty so much.

[@daltonschannel8405]

Great video for someone like me who's just getting into deadlifting. Been lifting for many years but not DL so I'm adding it to my leg day but I want to start out doing it with correct / safe form.

[@DarRvirr]

Thank you for this. Its exactly what I've needed for some time now 🤘

[@justinbent5848]

Been waiting for this one! Thanks to the both of yous for quality content as usual.

[@beatrixfalange]

Great video, appreciate the tip on "trying to bend the bar." Thanks for posting!

[@onerider808]

Great cues. Makes me want to add an extra gym session today, just for deadlifts.

[@LDacic]

Seems like Aaron's mic wasn't picking up the sound, unfortunately. Awesome video, thanks!

[@gmontenegro9711]

Learned something new! This is awesome and today’s DL. Going to practice lowering technique, learned from this.

[@Ge.no.va13]

I think the best thing that I needed to see. 12:05

[@d.c.2775]

Excellent content!!

[@7266jp]

Awesome video in breaking down the deadlift!

[@paulcaban4881]

Fantastic video. Thanks for sharing.

[@thedude98022]

3:31 that background noise timing haha

[@HoopstrongCoach]

I love how adding a little weight is 25kg each side haha! Great video!

[@shakysugars]

Thanks guys, really helping the climb injury free.

[@alibaba4813]

Dude I was literally looking through your videos yesterday to see if you had anything on deadlifting. 🤣🤣 You read my mind lol

[@atchenlures]

Amazing video to progress the deadlift also Rumanian deadlift 👏🏼👏🏼👏🏼👏🏼💪🏽

[@jeppeschipper3974]

Amazing video man! Thanks for the advice

[@russ876]

This was great. Thank you so much.

[@mohematagimougavalu4884]

Resourceful brothers and thanks. God bless

[@jiridvorak]

Perfect ! thanks guys for this video..very informative and professional

[@hardys1664]

@2:17 Deadlift in a nutshell ---> Squat->RDL and then RDL-> Squat! Simple!

[@SalawuIbrahim]

Deadlift for the first time today and my back hurts. I realised from watching this video that the barn was in front of men instead of midfoot. I’ll try again with these tips in 2 days. Thank you

[@modetraining2961]

ENGAGE YOUR LATS!!!! Without doubt the most important point to protect your back

[@alen7648]

Ok, I am doing it right, just like him. And Also the explanation matches with what i do

[@mukundgaur6699]

Finally Deadlift 😌

[@CesarSindoniWingsOfWood]

excellent! Thanks for the detailed information!

[@jenjenisland]

I NEEDED this today. Thank you!!!

[@nomad302]

Great vid as always. Quick tip, Aarons audio is in contrast (much lower) with Martins. Maybe adjust this?

[@rcruz1211]

Really enjoyed this tutorial.

[@rasik1173]

Very very very good video thanks for sharing

[@flamezoidtron]

I couldn't help but wince in empathetic pain when I watched a younger guy in the gym do 315 for rep sets of 5 with a bent low back the whole way up.......more young guy braun then brains lol.....he should watch this video....

[@maalikserebryakov]

Lol Deadlift is the ultimate darwin award

[@alb4u]

Greatest deadlift video

[@nazsalimi]

Awesome Video ! Thank you !

[@-raleigh-6720]

Greetings from Mexico!