Don’t be that guy who butchers the deadlift while everyone else in the gym watches in horror. Pull more weight using better form with record-setting powerlifter and natural bodybuilder Layne Norton!
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For the first half of my lifting career, I avoided deadlifts. (I was guilty of doing the same with squats.) Why? They were hard, and I just really didn’t want to do them. Sound familiar?
Then I decided that my back needed to be brought up to the same level as the rest of my body. I consistently started incorporating deadlifts, and that made all the difference. When I did my first series of natural pro shows in 2010, the judges couldn’t believe the changes I’d made to my back size and density. Now five years later, my back’s gotten even bigger, and my deadlift has gotten even better.
When I began deadlifting consistently, I did more than just pick up heavy bars, though; I researched proper form and how to execute the lift. I also learned from some of the best people I know, including Ben Esgro, Dr. Mike Zourdos, and USAPL World Team head coach Matt Gary. Compiling all of that information led me to where I am today, and I’ll use those same lessons to teach you how to deadlift safely and efficiently using both the conventional and sumo stance.
| How to Deadlift (conventional) |
1. Plant Your Feet: How wide you plant your feet in a conventional deadlift is going to vary based on your unique body. But in general, it’s best to stand in the position where you can generate the most power. That is typically the width where you would be able to jump the highest in a standing vertical leap.
2. Get Set Up: Hinge at the hips to lower yourself and grip the barbell. Your hand position should be just outside of your shins. If you grip too wide, you’ll have to pull the bar farther than necessary, and you can put excessive stress in places you don’t want it. So keep your arms as close to your shins as you can.
Optimal starting position will be with your shins at 90 degrees to the ground and your shoulder blades over the bar. This will ensure that you pull the bar in a straight line and generate maximum force.
Before you begin the movement, take in a deep breath and brace your abdominal wall. This is going to protect your spine and enable you to generate more force.
3. Engage Your Lats: Before you start the movement, you also want to pull the slack out of the bar by engaging your lats. Many people jerk the barbell off the ground violently, but this is incorrect and unsafe. Doing this is likely to put whip into the bar, cause your lower back to round, and prevent you from keeping a straight bar path.
4. Pull: Initiate the pulling movement by thinking about trying to bend the bar toward you. That will further engage your lats. You should feel really, really tight and tense from head to toe at this point.
To get the weight moving, think about pushing the floor away. It’s actually quite similar to how you perform a leg press, if that helps you imagine it. You’ve got your thighs close to your abdominal wall, and you’re pressing the weight away from you. But instead of the leg sled, you’re pressing the ground away from you, using your glutes and hamstrings (the muscle on the back of your thigh).
5. Squeeze Your Glutes: As soon as the weight leaves the ground, think about squeezing your glutes and driving your hips forward, not moving the weight up. This will enable you to keep a straight bar path and lock out more effectively.
6. Look Out: As you lock out, stand erect, but don’t hyperextend your lower back. Just stand straight up and solidify your lower back.
7. Lower: Once you’re locked out, don’t just drop the weight, but don’t lower it too slowly, either. Many people injure their lower backs by trying to lower the barbell too slowly, which puts a lot of torque on the spine. The easiest way to lower the bar is to unlock your glutes and let your hips drive back. Then, while still holding the bar, let it lower to the ground in a controlled fall along the same path it came up.
Don’t fear the deadlift. Master it with my complete guide!
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Thanks for the great tips!
My favorite exercise
Would say using blocks be good for beginners with limited flexibility, or imbalenced/underdeveloped muscle/core strength?
Lord help me…do you have to pause after every comment?
2:10 u gonna kill ur toe someday
So are you supposed to get sore abs from deadlifting? Cause I don't really feel them at all
Have you known somebody to "pop" (a.k.a. hurt themselves pretty good) their lower back, perhaps doing deadlifts improperly, and then comeback to have a GREAT deadlift??
Ser Can I do squat every day
This guy has a weak deadlift for someone that looks 80kg or above
this man help me to reach 100kg for 6 reps with conventional setup YOU ARE AWESOME THANK YOU
dude if that weight falls on your small toe you''ll pee
What kind of deadlift belt is that? I want to get one.
horrible form
Scientist?? Wow
Very nice and obvious illustration , Thanks
I wear 6ft hill when deadlifts
Layme Norton
complete guide, no mention on hand grip positions and head/neck positions.
These are so annoying
This guys a power lifter right? So for the first half of his career was he only doing bench press?
Also very impressive that he can squat so heavy with such skinny legs
1:32 that ain't conventional, that's the snap city way, my dude
This idiot nearly lost his toes when dropping the weights
If I could go back 30 years ago when I first started lifting weights, I would smack myself in the face yelling at me!!!! “do lifts DO DEAD LIFTS DO!!!!!! DEADLIFTS !!!!! “I would look much better.
Lesson to you newbs to lifting. Do these !!!!
0:10 Who is Layne Norton
0:34 Backstory on the importance of deadlifts
01:14 Sources of technique & methods taught.
01:29 The Two Types of Deadlifts
01:46 Equipment Needed
04:26 Setup to the Conventional Deadlift
05:38 Setup to the Sumo Deadlift
06:54 Execution of the Conventional Deadlift
07:47 Execution of the Sumo Deadlift
08:38 Main Differences of the two styles
09:03 Common Mistakes
11:30 Suggest beginner tips
can u send a link to the blue shirt you are wearing i want to buy one!
unlock your glutes :DDD
I mean .., just lift the damn thing
Mega extraction processes
letting your lower back to arch when lifting is part of the right technique, "Mr. body architect" …???!!!!
i lift barefoot . . . . .
He sumo deadlift!
2:08 Imagine 500+ pounds landing on your toe
I've seen two videos on Youtube now by Dorian Yates doing deadlift and the bar never touches the floor between reps. This way, I assume you are in control of the weight at all times, during both the positive and negative phases of the rep. One thing you shouldn't do is just drop the bar to the ground on the negative phase, which virtually every guy in the gym does these days….
Oh no, one of my heroes says "bolth" just like Brendan Schaub kill me now
11:40 WTF is he doing :D:D:D
What does Sumo deadlift and conventional deadlift work your body differently?
Deadlift shoes? Seriously. And wearing a belt? That will just give you weak abs and lower back. And a false sense of security.
Why to injure your lower back its better to avoid the risky exercises cos not everybody is smart and almost 60% will end up injuring their back!!!
I train my deadlift with shin hockey pads.
Wish I found this dude a year ago. Once I started using a belt and dead lifting barefoot, my PR instantly went up 20 lbs.
I do dead lift everyday end of the game its very harmful I like it and after did it I feel very light
Dr. Layne Norton is the truth. People can throw shade all they want at the end of the day he's a smart dude with credentials from left to right and a flat out beast. Doctorate degree in nutritional science, world record holding powerlifter, pro-bodybuilder and so forth. I like how he keeps it 100% and backs up his opinion with actual science not just hear say or bro talk. I'm grateful for his programming and I thank him for his dedication. My big 3 lifts are sitting raw right now at 505lbs bench press, 700lbs squat and 750lbs deadlift all from following his advice in the gym along with hard work.
There’s one way to deadlift…conventional and the other is just gay.
overweight..
Is there any proper form to drop the barbell?
2:08 legit thought he was about to crush tf out those toes
Good advice but you should’ve said that DEADLIFT automatically implies conventional deadlift and unless u say sumo deadlift than it doesn’t count as a 500 lb deadlift unless it’s conventional
Wasn’t this guy the guy Jason Blaha’s arch nemesis?
I can see your back always rounded during lift.. is it good?
6:50 Talks about keeping the back straight
A great video but at 9:00 you might as well just put a picture of me on screen:)
But a very helpful video, big thanks…
Sir how to unlock the locked body.
Please give me right ideas
Do the gears matter that much, lifting techniques I think is more important?
Why is your back rounding?
He fucking rounded his back in every clip lmao
I'm 11and I deadlift 160
4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13 4:13
Some call the trap king, this loser is rounding his back on almost every lift
his back is rounded as hell
Maaaan, you spent 35 seconds just begging me to click off, Mr. "Physique Architect".
What does he mean when he says pull slack out of the bar
One of the better deadlift instructional video I've viewed. Staightforward with clear examples. Thank you!
Spends 12+ minutes telling us how to properly perform the lift and then films himself doing it completely incorrectly. What a tool!
Are sumo deadlifts better for taller people i prefer conventional I'm short my mate is taller and says its to low for him should he try sumo lifts?
I use wide receiver gloves. Excellent grip on bar
Forgot douchebag
knowing ronnie coleman injury, it terrifies me to do dealdlift, it even terrifies me to go lifting again
who else wants to pee on this guy?
Please show me conventional beltless strapless, Thanks
The video starts at 4:28… so irritating