How To Deadlift Properly + Full Back Session

Ok guys, I just got

back

from set on Thursday once again feeling a little jet lagged, a little tired, very dehydrated, how did it go after a flight? But they still know if they have to come and do the job, so today is

deadlift

and bat day. Now I want to take you on a little demonstration of how to

deadlift

because I see some absolutely terrible and terrible shapes out there, people deadlifting like it's like a cat taking a, so you know, I've seen a lot of people get hurt. dead weight, so I'm finally going to be the dead weight of the Kingdom.

Finally I'm going to teach you guys how to deadlift correctly, with proper form and how to bring out the potential of your mats in your body so that your deadlift is lifted as high as possible, so I'm going to start with deadlifting. I'm going to work on two bars, probably just a hard set of five or six reps. I'll do it a few times as a working set and then move on to upper

back

and now upper back. stop, we'll get into this when we talk about Delmas, more on the upper back, it's really essential to get anything above the knee, get that lock, so eliminate a lot of rhomboids in the back of the shoulders, the People neglect them for deadlifts. but honestly that's how you finish your pull down, if you don't have a stronger upper back you'll never be a good deadlift so just do a shot and then we'll be stuck hey buddy what's the trip to Libya?

I would not do it. be the man who's still here today look before the first thing that was the first thing that dad left you have to have a good bar a proper deadlift boy it's essential you can't deadlift with these standard weightlifting bars, they don't have the amount correct amount of pull force in them to give you that little whip that you need to do a good deadlift on the bar, so this is, yeah, I mean, it's a proper Texas deadlift bar, made especially for me. I climb it until I stop. people who use their people bend bars and this is the real bar, this is the real honor of the 500 kilo ball pit, so it's also whatever the story is behind it.

Oh, I found out that the best way to teach someone how to deadlift would be a deficit, so you put Take the bar out of the rack and lower it slowly, then just touch the floor and you remember that position because that position is the position in which you should start on the second wrap when making lipless wraps, anyone? Have you ever found that the deadlift bag and wrap is always the easiest wrap and that's because once you've done your first wrap, the second wrap falls in a straight line and that means it goes in a perfect figure 8 for be moving and usually the first rep on the deadlift is usually outside that mark and you're not pulling from a to be, you're pulling from a to b c, so getting it right in the first instance is the most important thing - you're getting the most power of the platform. get the most efficient way on how to pull it down, so it's about letting the weight fall nice and slow, keep it close to your body, keep it close, make sure you bend the dumbbells into your shins.

They show their chin. Chins are touching the intro that is the perfect starting position for a deadlift now stand tall come to the side a deadlift should always be in the middle of your foot and when I say in the middle of your foot I mean heel to the toe so the plug in the middle and if you look down at my foot right now you will see that it is tapped in the middle of my foot and that is the perfect place to start a deadlift from that equation works for 99 % of people some people have really weird outings.

I think little people actually like the sometimes believers are completely different, they have to lean a little more on their toes, but for most people, the bar in the middle thinks it's a position perfect starting position to lose points, that deficit from the top just showed me and you that that is the perfect starting position, so when you do a first rep on a deadlift, that is, a maximum deadlift, you only have one chance, always find the middle of your foot, now for me, heel to toe, that's the starting position of the middle of my foot from where we do. here we grab the bar with straight legs and then you don't move the bar, no direction moves back and forth, it stays exactly where it is, drops your hips and the second the hairs on your shin headed for the bar , that is the perfect left.

In pos

session

they continue to lower their hips, lower their head, lower their hips there so that their shins touch the bar that has the perfect left in position. Now what you find sometimes is that some people lean over the bar too much, the kind of slouch that leans over the bar. So it's nice and easy to fix, make sure your arms are straight and they always tell people to visualize themselves in a leg press, so you're in a leg press position and people always Lean back on your heels because that's where all the power comes from. from a leg press and you see people want to tell that to people that they'll just lean back a couple of inches and that just puts that perfect center of gravity and again it's about that A to B movement that you don't want to be leaning over the bar start pulling and it looks like you're here start pulling and again don't return to the center of gravity that's ABC again and that's inefficient you're from A to B so we're in this position Straight and late fall, the Hips should touch the bar and then visualize yourself in a slight crash, watch instantly fall back once it heals, gg-good chin again to check sure feet and just pull, why are you in a leg press?

That is the perfect deadlift technique. You're looking from the side that the ATP line would have been absolutely perfect if you ran it over the toe. This is the number one mistake I see people make in the gym and in competitive lifting, plus, the other bar is too far away. toes like that, okay, and when you grab it and start pulling, see what happens, I'm not going to be, I'm going to have to pull it in and then go from A to B and that's what I call ABC, waste of energy and obviously I don't understand that the emotion, the amount of power from the ground to the riding position, SWAT work is essential for the deadlift, people are going to get tight most of the time and that for me diminishes a lot of power, it takes off your quads and puts all the emphasis on your lower back, so space it out.

I was always shoulder-width apart when I swam when I was 440 pounds. I have shoulder width plus an inch because actually a little bit of volume here was something when you were doing whips close to the shoulders. They're usually about right plus an inch if you have two and straight feet like everyone else because if you spray your feet like that you're going to fall back and forth and the same thing if you step in you won't be as stable so the feet straight like you're on the train tracks, that's the perfect way to achieve a lethal hand position now, if you can, competition wise you'll want to use straps, if you're a weightlifter then it's tough on top and below, but the strongest line is the most.

The most efficient way is to fold overhead with straps. Now the width of the grip should always be like this, if your feet are shoulder width apart, then your hands should be just outside the shoulder. In the west, you want it, so that when you pull your hands never come into contact with your body at At any point, I should say that when you are flying at shoulder height, just do that with your form, find a way in the middle of your shin and then grab the bar, which is the perfect kind of grip and that way when you pull it, it never touches your body you don't want any axial resistance you don't want the hand to drag your body you're not creating more existence like that that cuts it even to the point where when I do the deadlift founder founder I was putting talcum powder Vaseline in my armpits just to reduce that resistance because we're going to lock our position you don't want all this bending to keep you from locking it you want it nice and smooth now in The one you grip the bar also makes a big difference if you have the bar in front of you here, all hunched over, then all of your chest muscles, all of your lats, your bulk is preventing you from getting that lock out, so you could get stuck here. without being able to achieve it. your shoulders back and you need your shoulders back for that block that's sitting there away from the referee, so what I do is I open up to say act in the middle of our way so that it reaches the middle of your shin and that way places the shoulders. the perfect amount that they can drop and you can basically pull your shoulders back very easily, so if we open it up too much, what happens is I can't, it's not really difficult to get my shoulders back and get that block. then gripping it much slower the bar the Z bar travels probably two inches less because you're not curled up here watch my hands drop when I move my shoulders to the side it's that good, those two inches make a big difference especially when you're pulling weights so big ones, you know, let's say if you wake up there's a 1% difference when you're pulling a farm at a kilo, meaning 5 kilos, you know that's a lot of weight, so it's very important to get the grip right. correct footwork and place the bar in relation to your body so in the middle of the foot now to generate power on the floor, it's all about speed, you know, it's all about explosiveness, if you're not explosive before, you never You will be able to make a big one, you have to be as fast as you can.

Think of it like a nail, so that's the nail and the hammer is your arms, your arms are the hammer, so use the bar you want to hit that bar. where as much force as you can, so you have to treat your hands like hoops, so when you bend, you just want to relax your hands, place the straps correctly so you don't have to think about it too much, basically, when you start pulling, it try to get the hammer to hit the nail, remember that, so when you start pulling all that kind of massive power out of the ground, if so, if people struggle with back pain and power out of the ground, all those free options they're just giving you, your footwork, your hands, the bar in relation to your body, me, the middle of your foot, something has to be wrong, you should never get a bad back with deadlifts, it's always about for someone to form a technique, so do all those things that I never when I'm training when I stay on the farm in tequila I never lift the weight above my knee because to lift the weight above your knee anyone can do that, Think about it, you take a yoke or lift the yoke from this. position most strong men can choose five six five six hundred kilos.

I'm pretty easy, so you have the hitting power to do it, so why would you train dead? Less you have the power, so you don't need to do it. train him, it's about the powerful, the four of them knee deep, so what advice for everyone and there will be a lot of backlash for this, I'm sure they're right, but there are five hundred dead assassins left, no one has ever come close, so when I'm doing high rep deadlifts or quick wraps. I'm just going to do two saws here and then I'm going to bring them back down because from there to there is a hip frost, everyone has the power to do that, so don't waste your energy. train it every week, do it once in a while, probably every six weeks, get your hips and ball firing, but don't waste energy on your big gym

session

s, like I say, from here to here it's all about hitting power , it's also about Recovering the shoulders, so this is where all the assistant things that we will do after the deadlift in all the assistance exercises are like rows back down, really strengthening the upper back and that's just being able to get from here to the top lock position. weak backs the deadlift will never be good, so that's the perfect deadlift technique, I give you all those points.

I'm going to warm up with a tough set of five or six wraps that I haven't lifted

properly

for almost a month. probably a little bit more so I'm never going to take it easy today and just do what feels good to me really you know I say five or six hard when I get to five six laps and it's hard for me. I know the weight becomes too much then. I'll have better luck if I hit 600 pounds today and do six laps because they've been lifting for years and it's not something I'm working on. You know, under Parmenter's kilo.

I don't need to be strong or deadlift anymore, so it's all about maintaining myself. The function is kept moderately strong. I have these TV shows where I have to be strong or I don't need to pull 500 kilos, that's for sure, like thatIt's how you know you've deadlifted it correctly when you're peeling the skin off your shed, it has to be very close to your body, that's right, fishing, fishing, my five reps in Birmingham, deadlifting your fish for over a month , so it's going to go there, you know, I'm not aiming. for max deadlift right now I don't need to be strong in your max lifts my max deadlift right now would be around 400 kilos, you know, even today if you adapt and cheer up, I get 400 off the floor, give me three. months 450 gimme gimme 12 months I could take out 500 again but there's no need you know I'll say it over and over again called come on throw 501 no one really cares and that's the honest to goodness truth man you know tell me who was the one second man on the moon saw me who was the second man to run a four minute mile that's exactly my point no one cares that's one thing man you know I've been on the road literally solid for the last seven months absolutely solid and working out hotel gyms the gyms are not familiar with has been very difficult, very, very difficult, it's about getting that motivation to get up at five in the morning to go to a gym before doing it at 12, 14 hours a day, you know?

TV shows are solid, I mean, that takes me back to my youth, you know, when I was 17 and then 24, working 10 hours a day at a day job and then working four hours, training and then going to the doors, so I was running sitting around a security company and then at the doors of work until three in the morning and I did it six days a week, every week, you know, for the better. part of eight nine 10 years, you know, that's a job. I was absolutely great and I actually thank my younger self for all that weed because you got me to where I am now, but how did I do it? doing the same thing now, since Cheney is a lot more relaxed, we still have that motivation to go out, go to the gym, I don't know, there's a pit, you really have a kid inside you, that's going to end. on an amazing big opportunity and you have to think to yourself that if you miss an opportunity because you were lazy, then you're going to kick yourself when you're older and I've always said this, you know I don't want to be.

That grandpa, one of you, that grandpa in the pub 20 years from now has said everything you know. I caught a world. I could have beaten the strongest miner in the world for quitting my job and the chain. I could have been in great movies if you know. He had trained and gone to the meetings and done the television shows. I want to be the man who said I did it. I work hard and look at me now. I want to be that guy. Alright. Assistance work. I always work between 10 and 10. The 12 rep range is always difficult because these are actually small muscles, you know the lats and rhomboids are not huge muscles, they are all, they slide across the top of the back and so on You're not really the type of muscles that you can really break down in five or six turns like deadlifts, yes, squats, questions, bends, yes, but you have to do some extra reps to start working. so 10 to 12 is always good for the little ones, the smaller muscles, like the biceps, the triceps, you know, the upper back, your carbs supply those things that are used a lot, you know that and you want to do as heavy as you can before you want those 12 reps. to be hard, you know very hard, so I'm going to start with 3/4 of the stack, warm it up a little bit, 10 turns, let's play, here, turn the turns, plates on your turns, stack them, make a little waves. the top also 10 to 12 turns and that's it, slaps done.

There is one thing I see a lot in the gym and that is people training a lot. You know, the guys here that will come in and bench press, they'll work their butts off, you know the deal. I would say that if the match is 200 kilos, do 200 kilos and they will go back down and do 100 kilos for about 500 laps and that is pure stupidity, it really is, you know you have destroyed. You've trained the muscle to be powerful. You've trained it to lift maximum weight. It's all about muscle memory. Why then would you go back down and teach that muscle to lift less weight?

Also, you're almost going backwards by doing that, so I would say that in every exercise and in a heart you always end up in heavy, heavy waves, it's muscle memory, your muscle, remember that and come back next week and you'll still be. very strong when you start maxing out the machines and I can't put any more weight on there, but with all the weight on top, the only way to get what I want from the exercise is to be explosive, you know, get that tribe faster. It's broken, that's where all the power comes from, sir, where all the volume comes from, so explode since the serums are more important than the germ, especially for strength sports here, if it's not explosive and you're training, so how do you expect to be explosive?

In competition you know that you have to train fast twitch fibers constantly, so what I'm going to do with this exercise now and almost all the exercises are just pyramidal to a point where the 10 laps are super difficult or if, for example, I'm stuck on the machines, obviously, just make it as explosive, as loud as I can, stop a stirring plate loading machine. It is quite difficult to lift the machine. You know, that's what happens with weights, so I'm probably exhausted already. two four four plates on one side maybe a little bit more, go up to ten reps and that would be 20, you know, that's enough to tear the muscles and then just move on to the next exercise or well, these are the two Y exercises that you have .

This is done and we wanted the rhomboids to do the rowing movement and get there, get your mid back and upper back as well, this is good advice for everyone, go to the gym, put away your weights, okay , I can do it. you can do it, so I have to do it to make this machine heavy enough. I have to place the weights a certain way, so I have to make sure they fit in the slots together so you can attach the extra plate. In the end, now these are the struggles of a stronger man, you know, wherever you go, you have to tape weights and balance things on top of each other, wear bangs, so I have a volunteer who will be waiting for me. because it's Elias, this game is your birth to ask me, won't they see me? 78250 72, let's just go 72, I don't know, you gotta put what you put in majority in that or that, yeah, otherwise the way you spin pales in the wedge in the old Oh people, Robert, you're lifting weights, so yesterday it was all about getting people up, now I was two o'clock, not two hours go by, I've been surviving so far on two liters of cranberry juice with four tablespoons of oblivion, so the carbs from chrome juice They have been feeding the massage and the protein is entering the system, you are already repairing the muscles in that first hit throughout the entire training session and now you order the last part of the The session lasted about half an hour and 45 minutes.

I always have a protein shake, so it's two scoops of 100 whey of my abandonment and then I have a liter of lactose-free milk, so it eliminates a lot of sugars and it's a great way to plan each and some carbs, some good fats and a big dose of protein, so you're looking at our 30 grams of protein from milk, probably another 55 Porter comes from the protein powder, a good 60-70 grams of protein at the end of my session. and then right after my session I have a meal with me. I will eat a high protein, high fat meal again.

It's about getting that protein content and if you're not getting enough protein on our way, let me know about 375. pounds and you want to match it gram for pound so yeah, at least at least one gram of protein per pound as kind of minimum threshold, what you want to overcome and get 370 75 grams of protein today is a lot. food, lots of food, that's upper buckthorn, good

full

session, we started with that on the left, we got a little erect fire in the glutes quads, so we did that, we hit a few sets, so 60 and then we worked for solid session on the upper back there were two exercises for the last two exercises for the rhomboids they were very very heavy on all those machines at maximum, reaching 8 to 10 laps, really fighting very hard, I got it and then I got to the point where it's a little bit easier, I'm being super super explosive and believe me, I'm, you know, it really fatigues you very quickly when you do explosive movements, sometimes even more than doing the heavy weight, so that It is done.

I'm going to do some nice, easy abdominal work. She's tired. Look, that's hard. I have been in the United States for months. I got off a flight yesterday. I was planning to fly back to Los Angeles tomorrow at 4 p.m. It just never ends, it keeps breaking down, oh that hurts me, the state, what was a banner of mine and in fact they have repeated me to come with me, better start with the owner right now, this is not what is happening, That's it, oh yeah, oh yeah, oh you. I just finished my name now, okay, he's like a real champion.

I didn't retire. That's what makes a champion. Makes an article. Actually, tomorrow I'm going to go find a new gym. Herbs are easy for me. I have it. Such a thing, I have said it many times before. I have such a fit core thanks to years of strongman. I have to do three or four exercises a week to keep my abs pumped and huge exercises like cans of coke. That's an ab. about AB, that's an app, you know, so he activated the coupon. Keep the board on the muscle and they will stay big. It comes when you hear it.

The best thing is that my head disappears into my neck like a turtle. Ah, that's it. Saamy gets excited. Phillies, bye, what's the difference, don't go now, that's all for today, there's a good back deadlift session, upper back feel, more like I saw, we'd really see it tomorrow. I know I have four series in the ABS. I don't need to do too much huge ABS, I just need to keep the book blood pumping in there from time to time, so back in the UK for a day yesterday I returned home today. I think I'm flying to LA again tomorrow so we'll try to keep the content up, it's been really hard being on the road so we'll be hiring a

full

time videographer real soon and we'll really get things up a notch with YouTube we'll give you guys something good.

The content comes. I'm going to start having some guests too. I want to start doing a podcast and the podcast won't just be a sit-down podcast, it will be a podcast where I invite you to train with me. I put them. through the steps and we ask him a lot of questions along the way so it would be a lot of fun thanks for watching guys subscribe to the channel be amazing love the Beast see you later. I am a