[0:00] what's up y'all welcome back to my
[0:01] YouTube channel it's Kelly Matthews
[0:03] today we're going to talk all things
[0:05] deadlifting I'm going to walk you
[0:07] through your form different stances
[0:10] setup and common mistakes let's do it
[0:12] we're going to talk about the
[0:13] conventional stance deadlift first this
[0:15] is how you'll see most people deadlifts
[0:17] you also will see people in a Sumo
[0:20] stance which we'll talk about second for
[0:22] a conventional stance your feet are
[0:24] going to start about hips distance apart
[0:27] from there you kind of just want to let
[0:28] your arms hang by your sides and then
[0:32] hinge your hips back and wherever your
[0:34] hands end up on the bar that's probably
[0:38] about the ideal spacing for your hands
[0:40] to grip the
[0:42] bar when we come into position you want
[0:45] to think about pushing your hips back
[0:48] and bending into your knees this is not
[0:50] an RDL so you don't want your knees to
[0:53] be almost straight you do want to get a
[0:55] decent Bend and depending on the length
[0:57] of your femur and the length of your
[0:59] tibas you're St dance is going to look
[1:00] different based on that so some people
[1:03] will be sitting really low some people
[1:05] their hips will be a little bit higher
[1:07] once I come into position I have a
[1:10] couple options for grips overhand grip
[1:13] where both of my Palms will face in
[1:15] toward me or a mix grip where one Palm
[1:18] will face out one Palm will face in this
[1:21] will give you a stronger grip so if you
[1:24] feel like you're losing your grip on the
[1:26] bar you may want to play around with mix
[1:28] grip or adding some wrist straps which
[1:31] we'll cover a little bit later in the
[1:33] video once we're ready to go you're
[1:36] going to start at the
[1:38] top and I want you to think about
[1:40] pulling yourself down into your position
[1:43] so unlike the squat we don't have an
[1:47] Ecentric loading phase of this exercise
[1:50] which means we're just pulling the bar
[1:53] up off the ground we're just like raw
[1:54] dogging it off the ground so what you
[1:56] need to think about doing is activating
[1:59] on your way down so that you actually
[2:02] have a little bit of that mind muscle
[2:04] connection before you start so push your
[2:08] hips back bend your knees feel your
[2:10] glutes and your hamstrings come to the
[2:12] party a little
[2:13] bit find your grip this is really
[2:17] important you're going to take a big
[2:18] breath in hold that breath in as you
[2:22] pull the bar up and then you can either
[2:24] exhale at the top or exhale as you drop
[2:26] the bar depends on your preference so
[2:28] big breath in
[2:32] [Music]
[2:40] as you can see between reps if I'm doing
[2:41] multiple reps I do what's called a hip
[2:44] pump where I kind of lift my hips and
[2:46] reload that's kind of a way for me to
[2:50] like eccentrically load before I start
[2:52] the deadlift I find that to be really
[2:54] helpful the breath work is something
[2:56] that everybody should get under their
[2:58] belt as they start start deadlifting and
[3:00] that goes for if you're deadlifting the
[3:01] bar or if you're deadlifting your one
[3:04] rep max so again before you start it's a
[3:07] big inhale a brace through your belly
[3:10] like you're trying to you know create a
[3:12] really strong
[3:14] core hold that breath in and then you
[3:17] can exhale as you come up to the top and
[3:21] that's going to protect your back it's
[3:22] going to make your lift stronger and
[3:24] we'll talk about using lifting belts as
[3:27] a tool to increase that abdominal
[3:30] pressure which will help you lift
[3:32] heavier as you're coming up from the
[3:34] bottom of your deadlift the biggest
[3:36] thing I want you to think about is
[3:38] pushing the floor away I think a lot of
[3:40] times when we're approaching the
[3:42] deadlift we think of it as a pull and
[3:44] you'd be surprised what your mindset
[3:47] will do to the way that you approach the
[3:50] exercise so if you're thinking about
[3:52] pulling naturally you're probably going
[3:55] to pull more with your arms instead of
[3:57] thinking about really driving through
[3:59] your legs leg so think push the floor
[4:02] away and push your head straight up
[4:06] through the ceiling okay and then with
[4:09] your upper body you're not always going
[4:12] to have a perfectly flat back or neutral
[4:15] spine as they say you're going to see
[4:17] some people round a lot as they deadlift
[4:21] and that not might not be the right
[4:23] thing for you but as you get heavier and
[4:26] heavier into your deadlifts you'll find
[4:28] that like perfect form
[4:30] just doesn't exist you have to find the
[4:33] best position for you where you can find
[4:35] the best leverage to lift the most
[4:37] weight so generally speaking we want to
[4:39] think about keeping a relatively neutral
[4:42] spine or a flat back but if you get a
[4:44] little bit of round it's totally fine
[4:47] okay it's not going to break your back
[4:49] um let's go through a working set and
[4:52] then I'm going to talk to you about Sumo
[4:54] stance and then we're going to talk
[4:56] about some equipment and common
[4:58] mistakes
[5:00] [Music]
[5:16] [Music]
[5:26] you also have the option to take a Sumo
[5:28] stance which is going to be a wider
[5:30] stance with your toes turned out you'll
[5:33] hear a lot of Jim Bros say that you're
[5:36] cheating if you do Sumo stance this is
[5:39] not the case at all you want to find the
[5:41] stance that's strongest for you one
[5:43] thing to think about is why are you
[5:46] deadlifting if you're deadlifting to
[5:49] lift as heavy as possible you want to
[5:52] just find your strongest stance if
[5:54] you're deadlifting to train your
[5:56] hamstrings train your glutes train your
[5:58] adductors then that's a different story
[6:00] because what we're looking at when you
[6:02] Sumo deadlift is a lot more squatty than
[6:07] when you do a conventional stance so
[6:10] essentially if you're Sumo deadlifting
[6:12] and you're squatting and they looked
[6:14] really similar you're going to end up
[6:17] training the same pattern multiple times
[6:20] so you may want to adjust your exercise
[6:22] selection or your stance based on what
[6:24] your goal is for your deadlift but today
[6:27] we're talking about just lifting as
[6:28] heavy as we can so for the Sumo stance
[6:31] you're going to turn your toes out as
[6:33] much as it's comfortable for you you
[6:35] want to make sure that you can get a
[6:37] good amount of Leverage some people will
[6:38] go real wide some people less wide again
[6:42] a lot of this is just what feels most
[6:43] comfortable for you but all the other
[6:45] cues are going to be the same so your
[6:47] hips are going to go back you're going
[6:48] to bend into your knees you're going to
[6:49] take a big breath in your hands will
[6:52] fall right in front of your shoulders
[6:54] how they naturally hang the difference
[6:56] here is they're going to be inside of
[6:58] your feet instead of outside side of
[6:59] your feet and then from
[7:04] there you're going to pull up all right
[7:07] let's talk about our equipment first
[7:09] thing you need to know is proper
[7:10] Footwear we need a non-compressive sole
[7:14] so any kind of running shoe anything
[7:17] with a thick sole is not going to be
[7:19] ideal for deadlifting a you're adding a
[7:22] deficit you're basically making yourself
[7:24] lift the bar further and you're also not
[7:28] allowing your foot to really feel the
[7:31] floor and generate as much strength and
[7:34] force as you could if you had a flat
[7:36] shoe so I wear Converse you could also
[7:40] wear like a deadlifting slipper you'll
[7:43] see people wear they're like a velcro
[7:44] shoe um any flat so shoe like a metcon
[7:48] or something of that like similar nature
[7:52] that you see people wear for CrossFit
[7:53] will be a good fit as well you could
[7:55] also go barefoot it's entirely up to you
[7:58] other pieces of equipment that you may
[7:59] want to invest in as you get into your
[8:01] deadlifting
[8:03] journey one is great to have no matter
[8:05] what lifting straps these are Versa
[8:08] grips these are a little bit more
[8:09] expensive than your regular lifting
[8:11] straps but the regular ones you can get
[8:13] on Amazon for like 10 or 15 bucks these
[8:16] will help if your grip strength is
[8:18] failing you so if you're doing higher
[8:20] rep ranges or you're going really heavy
[8:22] weight you may want to use some straps
[8:25] because we don't want to be limited by
[8:28] our grip strike so if you're able to
[8:30] lift more with your legs but your grip
[8:33] is limiting you put the straps on it's
[8:35] going to help you get
[8:37] stronger the next thing on that same
[8:40] vein is going to be chalk this is liquid
[8:42] chalk you'll also see like real chalk
[8:45] that's like powdery this you put on your
[8:47] hands and it's going to help you grip
[8:49] the bar easier in a powerlifting
[8:53] competition you are not able to use
[8:56] straps okay so you're going to need to
[8:58] be able ble to lift the bar you can use
[9:01] chalk though so getting in the habit of
[9:02] using chalk as much as you can when that
[9:05] doesn't work for you anymore you can
[9:06] throw the straps on last thing is going
[9:08] to be your weightlifting belt I get so
[9:11] many questions about when should I start
[9:14] using a weightlifting belt what kind
[9:16] should I use and if you're brand new in
[9:19] your finish Journey you don't need a
[9:21] belt you want to get a lot of reps
[9:24] before you even consider putting on a
[9:25] weightlifting belt what this is going to
[9:27] do is it's going to give you some
[9:29] compression around your trunk and when
[9:33] you
[9:35] breathe when this is really tight on
[9:37] your belly when you take a breath in it
[9:40] allows you to increase that
[9:41] intraabdominal pressure it almost acts
[9:44] like a surrogate AB almost so you'll
[9:47] find that when you put the belt on
[9:49] you're going to be able to lift a lot
[9:51] more weight but like I said if you're
[9:53] newer to your fitness journey throwing
[9:56] on a belt right away is actually going
[9:58] to be a disservice you so a general rule
[10:00] of thumb is if you can't deadlift more
[10:02] than your body weight don't put a belt
[10:04] on yet but the way we're going to use
[10:07] this is when you take that breath when
[10:10] we're here he going to take a big inhale
[10:12] you'll feel your belly expand all the
[10:15] way around like a balloon and you want
[10:17] to hold that there so I'm going to take
[10:19] a big breath
[10:24] in and being able to push against that
[10:27] belt is going to allow me to lift a
[10:28] little bit heavier here this is a lever
[10:30] belt there's also velcro belts there's
[10:32] also ones that you just Buckle like a
[10:35] normal belt and you kind of just have to
[10:38] find the one that you like the best I
[10:39] prefer the lever um but you want to make
[10:42] sure that there is a level of thickness
[10:44] to it a really thin belt is not going to
[10:47] give you much help let's talk about
[10:49] common mistakes I see in the deadlift
[10:51] the first one is going to be not
[10:53] extending at the knee and the hip at the
[10:55] same time or early knee extension and
[10:58] what that looks like
[10:59] is coming up from the bottom the first
[11:02] thing that's going to happen is your
[11:04] butt's going to stick up in the air so
[11:07] when I try and pull this bar up I get
[11:09] here and then I basically just turn it
[11:11] into an RDL okay the goal with a
[11:15] deadlift it's not going to be perfect
[11:17] every time but your goal should be to
[11:19] stand up to the point where your knees
[11:22] and your hips extend at the same time
[11:25] okay so what that looks like in practice
[11:27] is driving
[11:29] straight up to a stand that's really all
[11:32] you need to think about you don't have
[11:34] to over complicate it just think about
[11:36] standing straight up and sending your
[11:37] head through the
[11:39] ceiling second mistake I see is people
[11:42] don't accelerate through the lift so you
[11:44] feel the bar come off the ground and
[11:45] you're like oh I did it and you quit
[11:49] this is something that will as you get
[11:51] heavier cause you to fail more and more
[11:53] lifts especially a one rep max so you
[11:56] want to think about accelerating all the
[11:58] way through the lift okay so if the bar
[12:01] is sticky on the ground give it a second
[12:04] keep pulling don't quit on it and once
[12:07] it lifts then you really have to
[12:10] accelerate and push as fast as you can
[12:14] every single deadlift you do on the way
[12:17] up outside of tempo work you're going to
[12:19] want to push as fast as you can
[12:22] regardless of how heavy the weight is
[12:24] the last one is starting in a LAX
[12:27] position this is like one of the worst
[12:29] things you can do not only is it going
[12:31] to limit you with how much weight you
[12:32] can lift but you're going to end up
[12:34] probably with some sore joints so what
[12:37] that looks like is starting here with no
[12:41] tension in my upper body not thinking
[12:43] about my breath and just like yanking
[12:46] like this before you start you want to
[12:49] take the
[12:51] tension you want to put some tension
[12:53] into the bar so there's a little space
[12:56] between the plate and the bar so it
[12:59] doesn't you know slide on there
[13:00] completely snug so the the bar can move
[13:03] around what you want to do is take that
[13:06] movement out before you
[13:09] start so here I'm almost acting like I'm
[13:12] going to lift it before I start so
[13:14] you'll see that bar gets really tight
[13:17] with the plates and that will just allow
[13:19] you to start in a much stronger position
[13:22] and you're not going to like jam up your
[13:24] shoulders and get stuck on the ground if
[13:27] you ever decide to do a power lifting
[13:29] meat the one thing you need to know is
[13:31] the judges are just going to judge when
[13:34] you get to full lockout at the top so as
[13:37] soon as they give you the go-ahead you
[13:38] can lift anytime you want you're going
[13:40] to come all the way up lock your knees
[13:42] out lock your hips out they'll say
[13:44] down bring the bar down to the floor and
[13:47] that's it all right y'all that's it for
[13:48] the deadlift today I hope you had fun I
[13:50] know I did if you want to see more
[13:52] Fitness content from me please subscribe
[13:54] to my Channel or you can find me on
[13:56] Instagram and Tik Tok @ Kelly Matthews
[13:59] I'll see you guys
[14:00] [Music]
[14:14] soon