How to PROPERLY Deadlift for Growth (5 Easy Steps)

[00:00] deadlifts are scary

[00:05] but they don't have to be and five super

[00:07] simple steps I'll show you exactly how

[00:10] to properly deadlift to maximize growth

[00:12] unlock your untapped strength and

[00:14] performance and minimize your risk of

[00:16] injury

[00:21] one

[00:22] creating the pillar

[00:24] getting this right is crucial we need to

[00:27] get your bones in the right place before

[00:28] we even consider bending down to grab

[00:31] the bar let's start with your feet walk

[00:33] up to the bar and align it right over

[00:35] your shoelaces in the middle of your

[00:37] foot widen your feet to about hip width

[00:40] apart with your toes facing forward for

[00:42] most people this is the best foot stance

[00:45] but later in Step 4 if this feels

[00:47] uncomfortable you can widen your feet

[00:49] and or Point your toes outward and see

[00:52] if that works better for you next we

[00:54] need to fix your hips and ribs into the

[00:56] correct position dead lifting with the

[00:58] hips and ribs misaligned is the most

[01:01] common reason for back injury they

[01:04] should remain stacked like a pillar and

[01:05] stay that way as you lift to do that

[01:08] let's start with the hips so think of

[01:10] your hips as a bowl full of water most

[01:13] people stand with an anterior pelvic

[01:15] tilt which causes the water to tip over

[01:18] the front of the bowl instead tilt your

[01:21] pelvis back so the bowl is flat you can

[01:24] think as if you were trying to bring

[01:26] your belt buckle up to your chin as for

[01:28] the ribs most people stand with them

[01:30] flared out flatten them by engaging your

[01:33] core at this point your ribs and hips

[01:36] should be stacked evenly on top of each

[01:38] other but to keep them locked in that

[01:40] position I want you to squeeze your

[01:42] glutes and inner thighs together and

[01:44] feel yourself getting taller as you do

[01:47] so and finally make a fist in each hand

[01:49] and push them down towards the ground to

[01:52] straighten your arms and activate your

[01:54] lats at this point you should feel your

[01:56] glutes inner thighs core and lats all

[01:59] working

[02:00] you're ready for step two

[02:03] grabbing the bar

[02:06] this is where most people will round

[02:08] their back and shoulders and lose the

[02:10] tightness we work so hard to create

[02:12] instead I want you to keep the pillar we

[02:15] created in step one and start pushing

[02:18] your hips back while keeping your fist

[02:20] pushing straight down under your

[02:22] shoulders you can imagine you had a bag

[02:24] full of groceries in each hand and

[02:26] you're trying to close the car door with

[02:28] your butt you want to continue pushing

[02:31] your hips back as far as you can without

[02:33] your big toes coming off the ground the

[02:36] moment you lose pressure in the big toe

[02:38] is a moment you've pushed your hips back

[02:40] too far once you reach that end point

[02:43] bend your knees and bring your shins to

[02:45] the bar to pull yourself down those last

[02:47] few inches keep going until you can hook

[02:50] your hands onto the bar just outside

[02:52] your knees at this point there's three

[02:55] things you must look out for before you

[02:57] move on to the next step number one the

[03:01] further away the bar is from you the

[03:03] more strain will be placed on the lower

[03:05] back this is why the bar must be

[03:08] directly over your midfoot with your

[03:10] shins just about touching the bar number

[03:12] two if your hips are too high you'll use

[03:15] more of your lower back but if your hips

[03:17] are too low you'll end up doing more of

[03:19] a squat than a deadlift although it will

[03:21] look slightly different depending on

[03:24] your Anatomy you want your hips to be

[03:26] somewhere above your knees but below

[03:28] your shoulders and number three a

[03:31] neutral spine but don't forget that your

[03:33] neck is part of the spine so draw your

[03:36] head back and pick a spot on the floor a

[03:38] few feet in front of you so that your

[03:40] head extends in the same line as the

[03:43] rest of your back

[03:44] you're now ready for step three creating

[03:46] the wedge this is the last thing you

[03:49] need to do before liftoff the wedge is a

[03:51] powerful position that'll prevent your

[03:53] lower back from being compromised as

[03:55] soon as you lift the weight to create it

[03:57] drive your knees out against your arms

[04:00] then take a deep 360 breath as if you

[04:04] were wearing a belt and trying to push

[04:05] air against all sides of it and then

[04:08] brace your core as if someone were about

[04:10] to punch your stomach next to get rid of

[04:14] any rounding in the upper back and

[04:15] shoulders think about extending your

[04:18] chest and getting tall from your hips

[04:20] all the way to your head and finally

[04:22] activate your lats by squeezing your

[04:25] armpits as if you had oranges in them

[04:27] and you were trying to make orange juice

[04:31] if you've done this properly you should

[04:33] feel tension in your lats core glutes

[04:36] and hamstrings you're ready for step

[04:38] four push

[04:40] [Music]

[04:41] but first comment below what other

[04:43] exercises you might be struggling with

[04:44] I'm doing a series all of these exercise

[04:46] porn videos and I'd love to hear what

[04:48] you'd like to see me cover next this is

[04:51] actually the simplest step but it's also

[04:53] where most people screw up they think of

[04:55] the deadlift as a pull and end up

[04:57] breaking out of the position we work so

[05:00] hard to create

[05:02] to avoid this imagine your arms were

[05:04] ropes with hooks at the end of them just

[05:06] hanging onto the bar then to lift the

[05:09] weight rather than going from zero to a

[05:12] hundred and jerking the weight off the

[05:13] floor keep the tightness recreated in

[05:16] step 3 and think about pushing the floor

[05:18] away with your feet harder and harder

[05:20] until the bar lifts off the ground when

[05:23] done correctly rather than your hips

[05:25] Rising first and lower back rounding

[05:27] your hips and chest should rise at the

[05:29] same rate continue pushing the floor

[05:32] away until the bar passes your knees and

[05:35] then think about thrusting your hips

[05:37] forward or humping the air in front of

[05:39] you to meet the bar at the top of the

[05:41] lift but to avoid injuring your back at

[05:43] the top your shoulders should not be

[05:46] behind your heels and your lower back

[05:47] should not be arched this is a sign that

[05:50] you've extended your back too far

[05:54] to prevent this as you come to the top

[05:56] imagine you're about to get punched in

[05:58] the stomach and keep your glutes

[06:00] squeezed together

[06:02] at the top your hips ribs shoulders and

[06:05] Chin should all be stacked like parallel

[06:08] floors of a building now if you've done

[06:10] this step correctly you should feel a

[06:12] slight pump in your lats hamstrings and

[06:14] glutes but don't be alarmed if you also

[06:17] feel this in the lower back muscles they

[06:19] help stabilize the weight as you lift

[06:21] and will be an area where you'll notice

[06:23] a lot of growth but you want to avoid

[06:26] doing too many lower back demanding

[06:28] exercises all in one workout as it can

[06:30] be too much for these muscles to handle

[06:31] that's exactly why it's so important

[06:34] that you use a well-written program a

[06:36] first step-by-step plan that shows you

[06:38] exactly how to work out every week and

[06:40] how to do every single exercise in the

[06:42] detail you need to minimize injury and

[06:44] maximize growth just head on over to

[06:46] build science.com and take our free

[06:48] analysis quiz to find out what program

[06:50] is best for you and your body but for

[06:52] now it's time for step five descent

[06:55] foreign

[06:57] this is where many people not only

[06:59] injure themselves but also miss out on a

[07:02] lot of muscle growth by letting gravity

[07:05] drop the weight we want to control the

[07:07] weight down but we need to do this

[07:09] correctly now this will look very

[07:11] similar to what we did back in step two

[07:13] the only difference now is that you have

[07:16] a bar many people tend to let the bar

[07:18] sway forward in front of them which

[07:20] causes a lot of stress on the lower back

[07:23] instead push your hips back and Slide

[07:26] the bar down as close as possible along

[07:29] your thighs as soon as a bar passes your

[07:31] kneecaps that's when you can bend your

[07:33] knees and Slide the bar along your shins

[07:36] to get the bar back over your mid foot

[07:38] but to avoid losing tension and leaving

[07:41] gains at the table avoid bouncing the

[07:44] weight up off the floor instead stay

[07:46] tight and gently touch the floor with

[07:48] the weight before your next rep congrats

[07:51] my friend you've just done the perfect

[07:53] deadlift not so scary after all right

[07:56] can give this video a watch next to find

[07:58] out what other exercises will help grow

[08:00] your back and I'll see you next time