Build A Bigger Deadlift With Perfect Technique (Conventional Form)

In this video we're looking at proper technique on the conventional deadlift.
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SOURCES:

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Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!

Intro Music:

Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[JeffNippard]

I also realize that there is a good deal of overlap between these two deadlift tutorials. I wanted to make each of them stand-alone videos so that there is no question as to how both of these variations are to be performed from start to finish and to save me from having to clarify every difference in a single video (which would end up being too long and probably more confusing). So anyway, I'll be back next week with 4 of the biggest deadlift errors and then we're moving onto the dip from there! Let's keep it going and hit like if you're enjoying the series so far. Peace!

[zaksmyth]

Jeff the type of guy to pick up a pencil with perfect deadlift form

[PictureFit]

No frills, on point. That's what I'm talking about. Need more of this stuff. Solid cover on conventional man!

[halelloyd]

1. Feet and bar positioning [ 2:56 ]
• Feet straight forward
• Slightly narrower than shoulder width
• Bar over tongues of shoes
2. Getting into position [ 3:17 ]
• Set hips back
• Bend knees minimally
3. Grip [ 3:31 ]
• Shoulder width apart hanging straight down, outside of legs
• Drive pinkie into bar
4. Concentric [ 4:28 ]
• Pull the bar into yourself to pack the lats
• Anterior pelvic tilt to keep lower back flat
• Straight vertical line between scapula(shoulder blade), bar and middle of foot
• Pull slack out of bar before lifting
• Explode off the floor with chest up
• Drive hips forward (don't lean back excessively at lockout)
5. Eccentric [ 7:08 ]
• Set hips back
• Knees behind bar until bar has passed them
• Bar path straight and vertical

[json]

This is for peasants. Real men like me do the hunch back deadlift. The pain you feel the next day is your spine muscles growing.

[wasbii]

Everyone better like this video because we all know jeff puts in so much extra work. Love you jeff

[ghanshyam_analyze]

you forgot to mention that the lift begins with legs. that is the most important clue. everyone should learn to activate legs pushing power to initiate a lift from the floor.

[BrandonWyrsch]

Dude your edits and lifting tutorials have gotten so good. Clean, clear and concise. Keep killing it man, love the work.

[zntpt]

Very in-depth and comprehensive as always, loving the Technique Tuesdays 👌

[Matndahat]

I've said this before those bro examples are hilarious. The wry smile on the don't shrug your shoulders example made me crack up. Thanks for the content.

[ryanwaterhouse]

You’re like a nerd for weightlifting. I love it, and i think i have found my weight training buddha. Your vids have changed my whole perspective of training and are finally giving me results and excitement to get in each day. Thank you

[arzra]

I’ve been dead lifting for about 2 months. I appreciate your video. I started with sumo but I like conventional now that I lift 200+. I realized I needed my legs much closer so I don’t hurt myself. Thank you! 💓

[sinkingboat]

I don't know why every capable youtube coach is called Jeff, but I like this one, too. The detailed elaboration of every part of the movement convinces me and is rare to find. Thumbs up and subscribed

[w_ca]

“Lift with your back in a jerking, twisting motion.”

[IolcanPK]

Your feet should NOT point straight ahead as you indicated, Jeff.
The reason is, when we flex our glutes, they not only cause hip extension, but also a slight external rotation of the femurs. Thus, you want your toes pointing slightly outwards to accommodate for said rotation.
This is just my opinion, in any case. Take care ;-)

[icos]

For the grip question, hookgrip really is superior. Double overhand allows you to keep an even tension in your lats, and the twisting of your arms to get your thumbs in the correct position allows you to pack your lats much tighter than with straps or normal double overhand and exponentially tighter than alternate grip. The bar also sits lower in your hands giving you a better start position and lower finishing (maybe like half an inch, but if we are getting into deadlift slippers and shit to minimize height it can be a big deal). Yes it hurts for the first couple weeks and yes you really need chalk to get the most out of it, but you get used to the pain and your thumbs go numb after a set or two anyway. It's a very small price to pay for a basically infinite grip, better start position, and better lat tension.

[derekaustin]

I love how every example of doing something wrong he's wearing his Beats. :-)

[ThrowawayAccount]

The amount of work going into this series and your channel is literally impressive and inspirational, Jeff. Your passion is palpable and your love of science and education is remarkable.

[heloobo]

7:06 me when my gym crush starts doing lunges at the other side of the gym.

[jacobshalvey]

i think at 2:21 he meant *strength* lol but great video Jeff. The content quality is outstanding like always. And I am going to apply the techniques from the sumo video to help revamp my sumo deadlift into becoming more efficient💪🏼