How To Perform The Perfect Deadlift (FOR ANY BODY TYPE)

This video explores how individual anatomy influences deadlift technique, emphasizing the importance of tailoring the approach based on body type. It highlights the three fundamental pillars of the conventional deadlift: positioning the barbell over the mid-foot, aligning with the posterior deltoid, and connecting the bar to the shins. The discussion focuses on how limb and torso lengths affect starting positions and technique, with expert insights from powerlifting legend Ed Cohen on proper bracing and pre-tensioning. It also addresses the suitability of conventional versus sumo deadlift styles based on arm length, reinforcing that choosing the right technique is smart training, not cheating.

• The conventional deadlift has three fundamental pillars that are crucial for everyone, regardless of their body type.
• Position the barbell over the midpoint of your foot to ensure stability and proper balance.
• Align the center of the barbell with your posterior deltoid or spine of the scapula for optimal leverage.
• Maintain contact between the bar and your shins throughout the lift to ensure correct form and efficiency.

"You need to understand the three fundamental pillars of a textbook starting position for the conventional deadlift that should be applied to everyone, no matter your anatomy."

• This quote emphasizes the universality of the basic principles of the deadlift, highlighting their importance for lifters of all body types.

"First, the barbell should be positioned over the midpoint of your foot. Next, align the center of the barbell with your posterior deltoid or spine of the scapula. And finally, connect the bar to your shins."

• This detailed instruction outlines the precise positioning required for an effective conventional deadlift, serving as a foundational guideline for all lifters.

• Anatomical variations, such as limb length and torso length, can affect the starting position of a deadlift.
• Despite these variations, the three fundamental pillars should still be adhered to for optimal performance.
• Understanding your body type is crucial for customizing your deadlift technique to maximize efficiency and reduce injury risk.

"Now, let's explore how specific anatomical variations can change and alter the starting position of a deadlift while still adhering to those three fundamental pillars."

• This quote illustrates the importance of adapting the deadlift technique to individual anatomical differences while maintaining adherence to universal principles.

• To determine the most suitable deadlift technique, measure your torso and leg length.
• Use a measuring tape to find the distance from your hipbone to the top of your head for torso length.
• Measure from your hipbone to the floor to determine leg length.
• These measurements can be used in a formula to assess which deadlift style—conventional or sumo—suits your anatomy.

"To find your torso length, grab a measuring tape and find the length between your hipbone and the distance to the top of your head. For your leg length, start at your hipbone and measure the distance to the floor."

• This quote provides clear instructions for measuring body proportions, which are essential for tailoring the deadlift technique to individual anatomical characteristics.

• Researchers have found that body proportions, such as torso and leg length, significantly affect deadlift technique.
• Lifters with shorter legs or longer torsos tend to have lower hip positions and deeper knee flexion, relying more on leg drive.
• Conversely, those with longer legs or shorter torsos often position their hips higher to align with the fundamental pillars of deadlifting technique.
• Concerns arise about the increased load on the lumbar spine with higher hip positions, but proper execution can minimize risk.

"When a lifter has proportionally shorter legs or a longer torso, their hips will often be positioned slightly lower than their traditional textbook deadlift form."

• This quote highlights how shorter legs or longer torsos affect hip positioning, leading to a lower stance in deadlifts.

"In contrast, when a lifter has proportionally longer legs or a shorter torso, their hips will often need to be positioned slightly higher than their traditional textbook deadlift form."

• This explains the adjustment needed for lifters with longer legs or shorter torsos, requiring a higher hip position for proper alignment.

• A more horizontal back position can increase the load on the lumbar spine, but risk is reduced with proper technique.
• Step one involves locking the spine in place to minimize movement during the lift, as excessive back movement increases injury risk.
• Proper bracing techniques involve expanding the torso sideways and engaging abdominal muscles to create stiffness.
• Learning from experienced lifters, like Ed Cohen, can provide valuable insights into using the whole body effectively during lifts.

"While a higher hip position does place more load on the lumbar spine, the deadlift can still be perfectly executed with minimal risk if you follow these two steps."

• This emphasizes that despite increased lumbar load, proper technique can ensure safe deadlifting.

"Proper bracing limits excessive spine motion. To learn how to brace your core, stick your fingers into the sides of your stomach. Take a breath in a way that expands your torso to the side and pushes your fingers away."

• This quote details the technique for core bracing, crucial for minimizing spine movement and reducing injury risk.

"My object was, how can I use my whole body into whatever movement I'm doing."

• Ed Cohen's approach underscores the importance of involving the entire body in lifting movements for optimal performance and safety.

• Engaging muscles from the neck down to the lower back is crucial for protecting the spine and maintaining the correct position during a deadlift.
• Pre-tension in the hips is essential before the bar moves from the ground to ensure a stable and powerful lift.
• Many lifters fail to preload their hips adequately, leading to excessive use of the back muscles and inefficient lifting technique.

"All of a sudden my every muscle from my neck down to my lower back gets squeezed and pulled in tight, which I guess is to protect my spine and maintain that position."

• This quote emphasizes the importance of muscle engagement throughout the body to protect the spine during deadlifting.

"Basically build that pre-tension in your hips ever before the bar's moved from the ground."

• The quote highlights the necessity of creating pre-tension in the hips to enhance stability and power in the deadlift.

• The position of the hips may vary depending on individual anatomy, but core bracing and glute engagement are critical for a strong and safe lift.
• Ensuring that the hips do not rise excessively is vital to maintaining proper form and preventing injury.

"As long as you brace your core and pre-engage your glutes at the start to limit excessive hips rising, you can still have a very strong and safe deadlift."

• This quote underscores the importance of core bracing and glute engagement to maintain proper form and prevent excessive hip movement.

• Both conventional and sumo deadlifts are accepted in powerlifting competitions, and neither is considered an unfair advantage.
• Sumo deadlifting is not inherently easier; both techniques require skill and practice to master.

"In powerlifting competitions, both conventional and sumo deadlifts are explicitly allowed, meaning neither is considered an unfair advantage."

• The quote clarifies that both deadlifting techniques are valid in competitions, negating the notion that sumo deadlifting is cheating.

• The heaviest deadlift recorded is a conventional deadlift, while the heaviest sumo deadlift is slightly lower, indicating different challenges posed by each technique.
• Sumo stance reduces the range of motion but requires more hip mobility, glute strength, and adductor engagement.
• Conventional deadlifts involve more back and hamstring activation, emphasizing different muscle groups.
• Choosing a deadlift style that aligns with individual body mechanics is considered smart training rather than cheating.

"Each technique challenges the body differently. The sumo stance reduces the range of motion, but it requires more hip mobility, glute strength, and adductor engagement. Conversely, the conventional deadlift involves more back and hamstring activation."

• This quote highlights the distinct physical demands and muscle engagements required by sumo and conventional deadlifts, emphasizing the importance of selecting a technique that suits one's body mechanics.

• Arm length is a significant factor in determining which deadlift technique may be most suitable.
• Measuring from the shoulder to the tip of the third finger helps assess arm length in relation to total body length.
• If arm length accounts for significantly more or less than 38% of total body length, it can influence the preferred deadlift technique.
• Longer arms may favor conventional deadlifts due to reduced range of motion, while shorter arms may find sumo deadlifts easier for minimizing torso lean and allowing an upright start.
• Average arm length individuals may find success with either style, based on personal preference and comfort.

"In that same research study we discussed earlier, the researchers found that if your arms account for significantly more or less than 38% of your total body length, it can potentially influence which deadlift technique may feel best to you."

• This quote explains how arm length, as a percentage of total body length, can determine the most comfortable and effective deadlift technique for an individual.

• Understanding one's anatomy is crucial in selecting the most effective deadlift technique.
• Personal preference and comfort should guide the choice of deadlift style, considering anatomical variations.
• The knowledge of how anatomy affects deadlift technique can be extended to other exercises, such as squats.

"It all depends on your preference and comfort. Now that you have a better understanding of how your anatomy can affect your deadlift technique and what style may be best for you, check out this video to find out how anatomy variations can affect your squat technique."

• This quote emphasizes the importance of personal comfort and preference in choosing a deadlift technique and suggests applying anatomical insights to other exercises like squats.