[0:00] deadlifts are scary
[0:05] but they don't have to be and five super
[0:07] simple steps I'll show you exactly how
[0:10] to properly deadlift to maximize growth
[0:12] unlock your untapped strength and
[0:14] performance and minimize your risk of
[0:16] injury
[0:21] one
[0:22] creating the pillar
[0:24] getting this right is crucial we need to
[0:27] get your bones in the right place before
[0:28] we even consider bending down to grab
[0:31] the bar let's start with your feet walk
[0:33] up to the bar and align it right over
[0:35] your shoelaces in the middle of your
[0:37] foot widen your feet to about hip width
[0:40] apart with your toes facing forward for
[0:42] most people this is the best foot stance
[0:45] but later in Step 4 if this feels
[0:47] uncomfortable you can widen your feet
[0:49] and or Point your toes outward and see
[0:52] if that works better for you next we
[0:54] need to fix your hips and ribs into the
[0:56] correct position dead lifting with the
[0:58] hips and ribs misaligned is the most
[1:01] common reason for back injury they
[1:04] should remain stacked like a pillar and
[1:05] stay that way as you lift to do that
[1:08] let's start with the hips so think of
[1:10] your hips as a bowl full of water most
[1:13] people stand with an anterior pelvic
[1:15] tilt which causes the water to tip over
[1:18] the front of the bowl instead tilt your
[1:21] pelvis back so the bowl is flat you can
[1:24] think as if you were trying to bring
[1:26] your belt buckle up to your chin as for
[1:28] the ribs most people stand with them
[1:30] flared out flatten them by engaging your
[1:33] core at this point your ribs and hips
[1:36] should be stacked evenly on top of each
[1:38] other but to keep them locked in that
[1:40] position I want you to squeeze your
[1:42] glutes and inner thighs together and
[1:44] feel yourself getting taller as you do
[1:47] so and finally make a fist in each hand
[1:49] and push them down towards the ground to
[1:52] straighten your arms and activate your
[1:54] lats at this point you should feel your
[1:56] glutes inner thighs core and lats all
[1:59] working
[2:00] you're ready for step two
[2:03] grabbing the bar
[2:06] this is where most people will round
[2:08] their back and shoulders and lose the
[2:10] tightness we work so hard to create
[2:12] instead I want you to keep the pillar we
[2:15] created in step one and start pushing
[2:18] your hips back while keeping your fist
[2:20] pushing straight down under your
[2:22] shoulders you can imagine you had a bag
[2:24] full of groceries in each hand and
[2:26] you're trying to close the car door with
[2:28] your butt you want to continue pushing
[2:31] your hips back as far as you can without
[2:33] your big toes coming off the ground the
[2:36] moment you lose pressure in the big toe
[2:38] is a moment you've pushed your hips back
[2:40] too far once you reach that end point
[2:43] bend your knees and bring your shins to
[2:45] the bar to pull yourself down those last
[2:47] few inches keep going until you can hook
[2:50] your hands onto the bar just outside
[2:52] your knees at this point there's three
[2:55] things you must look out for before you
[2:57] move on to the next step number one the
[3:01] further away the bar is from you the
[3:03] more strain will be placed on the lower
[3:05] back this is why the bar must be
[3:08] directly over your midfoot with your
[3:10] shins just about touching the bar number
[3:12] two if your hips are too high you'll use
[3:15] more of your lower back but if your hips
[3:17] are too low you'll end up doing more of
[3:19] a squat than a deadlift although it will
[3:21] look slightly different depending on
[3:24] your Anatomy you want your hips to be
[3:26] somewhere above your knees but below
[3:28] your shoulders and number three a
[3:31] neutral spine but don't forget that your
[3:33] neck is part of the spine so draw your
[3:36] head back and pick a spot on the floor a
[3:38] few feet in front of you so that your
[3:40] head extends in the same line as the
[3:43] rest of your back
[3:44] you're now ready for step three creating
[3:46] the wedge this is the last thing you
[3:49] need to do before liftoff the wedge is a
[3:51] powerful position that'll prevent your
[3:53] lower back from being compromised as
[3:55] soon as you lift the weight to create it
[3:57] drive your knees out against your arms
[4:00] then take a deep 360 breath as if you
[4:04] were wearing a belt and trying to push
[4:05] air against all sides of it and then
[4:08] brace your core as if someone were about
[4:10] to punch your stomach next to get rid of
[4:14] any rounding in the upper back and
[4:15] shoulders think about extending your
[4:18] chest and getting tall from your hips
[4:20] all the way to your head and finally
[4:22] activate your lats by squeezing your
[4:25] armpits as if you had oranges in them
[4:27] and you were trying to make orange juice
[4:31] if you've done this properly you should
[4:33] feel tension in your lats core glutes
[4:36] and hamstrings you're ready for step
[4:38] four push
[4:40] [Music]
[4:41] but first comment below what other
[4:43] exercises you might be struggling with
[4:44] I'm doing a series all of these exercise
[4:46] porn videos and I'd love to hear what
[4:48] you'd like to see me cover next this is
[4:51] actually the simplest step but it's also
[4:53] where most people screw up they think of
[4:55] the deadlift as a pull and end up
[4:57] breaking out of the position we work so
[5:00] hard to create
[5:02] to avoid this imagine your arms were
[5:04] ropes with hooks at the end of them just
[5:06] hanging onto the bar then to lift the
[5:09] weight rather than going from zero to a
[5:12] hundred and jerking the weight off the
[5:13] floor keep the tightness recreated in
[5:16] step 3 and think about pushing the floor
[5:18] away with your feet harder and harder
[5:20] until the bar lifts off the ground when
[5:23] done correctly rather than your hips
[5:25] Rising first and lower back rounding
[5:27] your hips and chest should rise at the
[5:29] same rate continue pushing the floor
[5:32] away until the bar passes your knees and
[5:35] then think about thrusting your hips
[5:37] forward or humping the air in front of
[5:39] you to meet the bar at the top of the
[5:41] lift but to avoid injuring your back at
[5:43] the top your shoulders should not be
[5:46] behind your heels and your lower back
[5:47] should not be arched this is a sign that
[5:50] you've extended your back too far
[5:54] to prevent this as you come to the top
[5:56] imagine you're about to get punched in
[5:58] the stomach and keep your glutes
[6:00] squeezed together
[6:02] at the top your hips ribs shoulders and
[6:05] Chin should all be stacked like parallel
[6:08] floors of a building now if you've done
[6:10] this step correctly you should feel a
[6:12] slight pump in your lats hamstrings and
[6:14] glutes but don't be alarmed if you also
[6:17] feel this in the lower back muscles they
[6:19] help stabilize the weight as you lift
[6:21] and will be an area where you'll notice
[6:23] a lot of growth but you want to avoid
[6:26] doing too many lower back demanding
[6:28] exercises all in one workout as it can
[6:30] be too much for these muscles to handle
[6:31] that's exactly why it's so important
[6:34] that you use a well-written program a
[6:36] first step-by-step plan that shows you
[6:38] exactly how to work out every week and
[6:40] how to do every single exercise in the
[6:42] detail you need to minimize injury and
[6:44] maximize growth just head on over to
[6:46] build science.com and take our free
[6:48] analysis quiz to find out what program
[6:50] is best for you and your body but for
[6:52] now it's time for step five descent
[6:55] foreign
[6:57] this is where many people not only
[6:59] injure themselves but also miss out on a
[7:02] lot of muscle growth by letting gravity
[7:05] drop the weight we want to control the
[7:07] weight down but we need to do this
[7:09] correctly now this will look very
[7:11] similar to what we did back in step two
[7:13] the only difference now is that you have
[7:16] a bar many people tend to let the bar
[7:18] sway forward in front of them which
[7:20] causes a lot of stress on the lower back
[7:23] instead push your hips back and Slide
[7:26] the bar down as close as possible along
[7:29] your thighs as soon as a bar passes your
[7:31] kneecaps that's when you can bend your
[7:33] knees and Slide the bar along your shins
[7:36] to get the bar back over your mid foot
[7:38] but to avoid losing tension and leaving
[7:41] gains at the table avoid bouncing the
[7:44] weight up off the floor instead stay
[7:46] tight and gently touch the floor with
[7:48] the weight before your next rep congrats
[7:51] my friend you've just done the perfect
[7:53] deadlift not so scary after all right
[7:56] can give this video a watch next to find
[7:58] out what other exercises will help grow
[8:00] your back and I'll see you next time