How To Deadlift like a Bodybuilder | Back Workout

This back workout is going to teach you how to deadlift like a bodybuilder. Yes powerlifting and bodybuilding deadlift technique is quite different when it comes to muscle building and just pure strength. As you will see in this video I go over in great detail how you can grow huge lats with just a couple tweaks. Give this amazing deadlift back workout a try and let me know how you like it.

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Proper Deadlift form starts with the weight on the floor. Pull the bar to your mid-thighs and lock your hips and knees. Return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. Do five reps on the StrongLifts 5×5 program.

Your lower back must stay neutral to avoid injury. Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.

The fastest way to increase your Deadlift is to improve your form. By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gains. The best way to improve your form is by practicing Deadlifts with proper form.

The “dead” in Deadlift stands for dead weight. So every rep must start on the floor, from a dead stop. You don’t Deadlift top-down like on the Squat or Bench Press. You start at the bottom, pull the weight up and then return it to the floor. Here are the five steps to Deadlift with proper form…

Walk to the bar. Stand with your mid-foot under the bar. Your shins shouldn’t touch it yet. Put your heels hip-width apart, narrower than on Squats. Point your toes out 15°.
Grab the bar. Bend over without bending your legs. Grip the bar narrow, about shoulder-width apart like on the Overhead Press. Your arms must be vertical when looking from the front.
Bend your knees. Drop into position by bending your knees until your shins touch the bar. Do NOT let the bar move away from your mid-foot. If it moves, start from scratch with step one.
Lift your chest. Straighten your back by raising you chest. Do not change your position – keep the bar over your mid-foot, your shins against the bar, and your hips where they are.
Pull. Take a big breath, hold it and stand up with the weight. Keep the bar in contact with your legs while you pull. Don’t shrug or lean back at the top. Lock your hips and knees.
Return the weight to the floor by unlocking your hips and knees first. Then lower the bar by moving your hips back while keeping your legs almost straight. Once the bar is past your knees, bend your legs more. The bar will land over your mid-foot, ready for your next rep.

Rest a second between reps. Stay in the setup position with your hands on the bar. Take a big breath, get tight, and pull again. Every rep must start from a dead stop. Don’t bounce the weight off the floor or you’ll pull with bad form. Deadlift sets of five reps every workout B on StrongLifts 5×5.

Main Deadlift Cues
How to Deadlift with proper form
Proper Deadlift form: hip-width stance, narrow grip, vertical arms, bar against shins, locked hips/knees at the top.
Your build influences how proper Deadlift form looks like for you. If you have short thighs with a long torso, you’ll usually setup with lower hips than someone with long thighs and a short torso like me. So don’t mimic someone else’s Deadlift form (not even mine) unless you have the same build.

Use these cues instead and you’ll Deadlift with proper form. They work whether you’re young or old, beginner or advanced, short or tall, skinny or fat, weak or strong, male or female. Try them.

Bar Path: vertical line over your mid-foot when looking from the side
Barbell: on the floor, over your mid-foot, at the start of each rep
Stance: heels hip-width apart, narrower than on the Squat
Feet: whole foot flat on the floor, toes turned out about 15°
Grip width: narrow, hands about shoulder-width apart
Grip: thumbs around bar, bar close to fingers, both palms facing you
Arms: vertical when looking from the front, slightly incline from the side

[central]

Deadlift like a bodybuilder:

Step 1 . Scream YEAAHHHH BUDDDAY!! LIGHTWEIGHT BABY

[NuvoVision]

RIP John.... I cant believe we lost you:( We are all better people because of you. Prayers sent to your family🙏 thank you for everything Mountian Dog.

[davidperezgonzalez]

This guy looks like Luke Skywalker with muscles. Nice video

[real_patWiFi]

I still watch John's videos till this day. So much good info. RIP to this legend..

[centurionstrengthandfitnes]

T-Nation reader, here. Appreciating your Youtube content a lot, bro. Legit, ego-free, honest advice from a real gym vet. Keep doing what you're doing.

[Sirgromulus]

As an old fart of 60 who hasn't really followed the bodybuilding scene for several years, I have to admit I never heard of John until last year.

I really enjoy his videos, he is straight and to the point and does a great job explaining and illustrating the movements.

Never being a great dead-lifter (mostly because of my terrible grip strength), I discovered rack pulls last year and have really noticed a benefit in both strength and lower back development since doing them.

Thanks John and keep up the great work!

[MrBradyNoahsDad]

RIP to a true legend, I will continue watching all of your videos to learn everything I can from you and to honor your knowledge and approach to bodybuilding as a whole. Never forgotten!!!!

[jjmill]

This guy is the best explainer in lifting, I love how he casually explains without the stupid music intro, without yelling in my ear or saying baahhhbell or standing there with no shirt on looking like a tool, so much easier to absorb the information from John

[gregtanner]

Still the best most humble man on youtube. RIP

[cyriszx]

Been following John Meadows for years, still haven't found more indept technical bodybuilder than him . Guy know his lifts and what is best for muscle growth .

[danoneill]

Love looking back on all your vids John. Nicest man you could ever meet.. special man ..

[matthewblumenthal]

The little form tips you put in with the exercises are just invaluable to me. I can't thank you enough. I just had a knee replacement and my rehab progress is boggling the PT folks. A lot of that is because I've been watching and using your videos to build all the muscles not only in my little skinny legs, but the rest of my body. I am used to the pain of working and watching my form. Your videos are a huge contributor to that and I want you to know it. So, thanks again. I really appreciate what you do.

[chriskubond]

Those rack pulls have really transformed my back and have helped out my deadlift like crazy. Game changer

[LLCT]

RIP John! Thank you for all the knowledge and informative videos you shared to the world of bodybuilding and powerlifting, but also being an great person to everyone around you. Legends never die!

[andrewcoates]

I love seeing the complete difference between when you first started and then when you finished by the amount of pump

[Dansodai]

Video released on my birthday, and today is back day. You're the man, John.

[stevencattani]

I cant tell you how much I appreciate this video. I have a love hate relationship with deadlifts and am always looking to get better at the exercise. This was incredibly helpful!

[mreous]

MD, I started rack pulls about 6 weeks ago after watching another one of your videos. Mostly to thicken my traps, but also strengthen lower back, and work the overall top portion of the deadlift. Along with heavy smith machine or barbell shrugs superset with behind the back shrugs, cable face pulls, and a standing cable crossover upward row that I have been testing for traps, my traps have thickened vertically and outwards really fast. I love rack pulls! Thank you for sharing your workout tips!

[_MrTV]

Great info, love hearing the difference between bodybuilding vs power lifting

[lukemoloney]

Another homerun here John. Thanks for sharing this stuff mate. The rack pulls and your incline lat rows at the end have gone straight into one of my back workouts.