Mind Pump: Raw Fitness Truth
2122: Deadlift Masterclass
Thu Jul 20 2023Description
The episode covers the benefits of deadlifts for muscle building and fat loss, different deadlift variations, grip strategies and core strength, proper technique and hip hinge, teaching proper form and core activation, preventing injuries and improving technique, optimizing deadlift technique, common mistakes and training strategies, advanced techniques and training frequency.
Insights
Deadlifts are beneficial for various goals
The deadlift is a valuable exercise for almost any goal, including muscle building and fat loss. It provides a full-body activation and is beneficial for posture correction and strengthening the posterior chain. Deadlifting can benefit athletes and is now widely recognized in athletic programming.
Different deadlift variations activate similar muscles
There are two distinct versions of the deadlift: conventional and sumo. They activate similar muscles but have different recruitment patterns. It is recommended to practice both conventional and sumo deadlifts, focusing on the one that feels more natural while occasionally interrupting with the other version.
Proper grip strategies and core strength are important
The grip becomes a conversation as you get stronger in the deadlift. The over-under grip can dramatically increase the amount of weight you can hold. Double overhand grip is recommended for beginners to focus on technique and strength development. After six months to a year of consistent progress, other grip strategies like over-under or hook grip can be considered. Having a stable and strong core is crucial for preventing low back injuries during deadlifts.
Teaching proper form and hip hinge technique
Using a PVC pipe as a teaching tool can help with hip hinge technique in deadlifts. Maintaining contact points on the head, upper back, and low back with the PVC pipe helps maintain proper form. Teaching clients to avoid rounding their back or squatting incorrectly during deadlifts is important. Priming exercises like prone cobra, combat stretch, supine scorpion, and windmill help activate stabilizer muscles in the hips before heavy deadlifts.
Preventing injuries and improving technique
Priming the hips before heavy movements is important to prevent injury. Stretching without activation can increase the risk of injury. Proper form cues for deadlifts include hinging back, straight arms, and activated lats. Starting position for deadlifts should have the bar over midfoot. Pushing legs to the floor instead of lifting the bar can improve technique.
Optimizing deadlift technique for better results
Creating a ritual can help you get into the perfect position for deadlifts. Maintain a neutral lower back while allowing some rounding in the upper mid back for experienced lifters. Ensure that your hips and bar move up together during the lift to avoid a two-stage deadlift. Avoid squatting too low in a deadlift as it changes the bar path and leverage. Shifting from side to side during a deadlift is common and should be addressed through lighter weights and one-legged versions.
Common mistakes and training strategies
Shifting left to right on a deadlift is an injury waiting to happen. Neglecting multi-planar movements and unilateral work can lead to lack of stability in the deadlift. Take your time and slowly work up to your heavy sets in the deadlift. Low reps tend to work better for the deadlift than high reps. Going to failure in the deadlift is generally not recommended due to increased risk of form deviation. Pausing the weight on the floor between each rep is beneficial in most cases for better results and reduced injury risk.
Advanced techniques and training frequency
For most people, deadlifting one day a week is sufficient, but two days a week can be done with one hard day and one easy day. Deadlifts are more taxing on the body than squats and can lead to over-training if done too frequently. Advanced lifters can use bands or chains for progressive resistance in their deadlift training. Deficit deadlifts, where the bar is lower than usual, can help with sticking points on the floor, but caution should be taken to go lighter due to increased range of motion. Speed deadlifts with bands are a great way to improve technique and explosiveness off the ground.
Chapters
- Introduction
- Different Deadlift Variations
- Grip Strategies and Core Strength
- Proper Technique and Hip Hinge
- Teaching Proper Form and Core Activation
- Preventing Injuries and Improving Technique
- Optimizing Deadlift Technique
- Common Mistakes and Training Strategies
- Advanced Techniques and Training Frequency
Introduction
00:00 - 06:47
- The deadlift is a valuable exercise for almost any goal, including muscle building and fat loss.
- It provides a full-body activation and is beneficial for posture correction and strengthening the posterior chain.
- The deadlift is often considered one of the top exercises along with squats.
- It is particularly important for preventing low back injuries and strengthening the back.
- Deadlifting can benefit athletes and is now widely recognized in athletic programming.
Different Deadlift Variations
06:27 - 12:38
- Deadlifts are widely recognized as beneficial for athletics and muscle building.
- In the bodybuilding world, there is controversy over the effectiveness of deadlifts for developing the back, but this comes from difficulties in incorporating deadlifts into body part split routines.
- Deadlifts have been praised by successful bodybuilders like Ronnie Coleman and Arnold Schwarzenegger.
- Deadlifting has shown positive results in terms of posture, strength, muscle development, and fat loss for average individuals.
- There are two distinct versions of the deadlift: conventional and sumo. They activate similar muscles but have different recruitment patterns.
- It is recommended to practice both conventional and sumo deadlifts, focusing on the one that feels more natural while occasionally interrupting with the other version.
- Conventional deadlifts involve a narrower stance with hands outside the feet, while sumo deadlifts have a wider stance with feet outside the hands.
- Some people use extreme stances to limit range of motion for competition purposes.
- Practicing sumo deadlifts can help break through sticking points in conventional deadlifting, similar to how front squats can complement back squats.
Grip Strategies and Core Strength
12:21 - 18:17
- Switching between front squat and back squat can help break through plateaus.
- Switching between conventional and sumo deadlifts can also help break through plateaus.
- The grip becomes a conversation as you get stronger in the deadlift.
- The over-under grip can dramatically increase the amount of weight you can hold.
- Alternate which hand is facing forward when using the over-under grip to avoid developing imbalances.
- For most clients, there is not much value in using the over-under grip for deadlifts.
- Double overhand grip is recommended for beginners to focus on technique and strength development.
- After six months to a year of consistent progress, other grip strategies like over-under or hook grip can be considered.
- Hook grip is a challenging technique that requires practice but can provide more stability in the deadlift.
- Wrist straps are not recommended for most people as they should be able to hold the bar without assistance.
Proper Technique and Hip Hinge
17:49 - 24:04
- The hook grip is still uncomfortable but doesn't hurt with practice
- Wrist straps are useful for bodybuilders to avoid forearm fatigue and focus on specific muscle groups
- Using wrist straps creates a weak stress point and changes recruitment patterns in the shoulder area
- Having a strong grip has carryover into all lifts and improves power output
- Hip hinge is essential for deadlifting, but many people round their backs instead
- Teaching proper hinging can prevent common injuries
- Using a PVC pipe as a teaching tool for hip hinge technique
Teaching Proper Form and Core Activation
23:46 - 29:48
- Using a PVC pipe as a cue for teaching the hinge movement in deadlifts
- Maintaining contact points on the head, upper back, and low back with the PVC pipe helps maintain proper form
- Teaching clients to avoid rounding their back or squatting incorrectly during deadlifts
- Importance of having a stable and strong core to prevent low back injuries during deadlifts
- Deadlifting is great for developing and strengthening the core muscles
- Priming exercises like prone cobra, combat stretch, supine scorpion, and windmill help activate and wake up stabilizer muscles in the hips before heavy deadlifts
Preventing Injuries and Improving Technique
29:29 - 35:17
- Priming the hips before heavy movements is important to prevent injury.
- Stretching without activation can increase the risk of injury.
- The combat stretch activates muscles in the foot and ankle, providing benefits for deadlifting.
- Proper form cues for deadlifts include hinging back, straight arms, and activated lats.
- Starting position for deadlifts should have the bar over midfoot.
- Feeling tightness in hips, arms, and lats before lifting is crucial for a clean lift.
- Pushing legs to the floor instead of lifting the bar can improve technique.
Optimizing Deadlift Technique
34:52 - 40:59
- Use the cue of pushing your legs to the floor instead of lifting the bar to improve deadlift technique
- Creating a ritual can help you get into the perfect position for deadlifts
- Maintain a neutral lower back while allowing some rounding in the upper mid back for experienced lifters
- Ensure that your hips and bar move up together during the lift to avoid a two-stage deadlift
- Taller people may struggle with hips rising first, but it can be corrected by taking slack out of the hamstrings
- Avoid squatting too low in a deadlift as it changes the bar path and leverage
- Bodybuilders often make the mistake of trying to pick up the bar instead of leveraging it in a deadlift
- Shifting from side to side during a deadlift is common and should be addressed through lighter weights and one-legged versions
Common Mistakes and Training Strategies
40:33 - 46:52
- Shifting left to right on a deadlift is an injury waiting to happen
- Neglecting multi-planar movements and unilateral work can lead to lack of stability in the deadlift
- Maintaining focus and looking straight ahead during the deadlift is important
- Take your time and slowly work up to your heavy sets in the deadlift
- Low reps tend to work better for the deadlift than high reps
- Training singles or doubles in the deadlift can be highly effective
- Going to failure in the deadlift is generally not recommended due to increased risk of form deviation
- Pausing the weight on the floor between each rep is beneficial in most cases for better results and reduced injury risk
Advanced Techniques and Training Frequency
46:24 - 51:15
- For most people, deadlifting one day a week is sufficient, but two days a week can be done with one hard day and one easy day.
- Deadlifts are more taxing on the body than squats and can lead to over-training if done too frequently.
- Advanced lifters can use bands or chains for progressive resistance in their deadlift training.
- Deficit deadlifts, where the bar is lower than usual, can help with sticking points on the floor, but caution should be taken to go lighter due to increased range of motion.
- Speed deadlifts with bands are a great way to improve technique and explosiveness off the ground.
- The Mind Pump team can be found on Instagram at Mind Pump Media, Mind Pump Justin, Mind Pump DeStefano, and Mind Pump Adam.