Teaching the Deadlift on a First Timer

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Closed Caption:

what up there are a thousand ways to be
dead we're going to begin with the most
conservative form and the reason why
beginning such a conservative for
Mandela is not because of safety
it's because if you're actually going to
ever become super strong badass give you
had better be structurally sound and the
dead lift
does not allow room for error if you're
screwed up in any way shape or form is
going to show up
I use that are conservative
conservatively because i'm not against
fucking yourself up about it gets
breaking your back i'm not against your
skin your abs but i'ma get not becoming
stronger version of yourself because
it's stupid mishaps thing that you
didn't understand ignorance
I think the coolest thing for us to do
would be to watch how I coach the
delegate from the ground up such with
someone who's never done that before
that so I'm looking for different
muscular imbalances that might be
present because the dead exposes so much
that will also allow me to decide i want
to further design
program you see if I discover the hey
loser week and they're not firing that's
why you're dead last suppers
well then I know that I need to exercise
an isolated lose you see its capital a
deduction is a problem that i know we
need to work on
deadlift I mean I bent over rows and
program over things that nature so it
also gives me a snapshot into the
individual's performance
let's take your shoes and socks off and
your shirt off
brother man one of the things i do also
and this is difficult to your coach was
not teaching right away
you know because we want to show how
smart we all what we know what I like to
do is I like to see someone at their
Ross and I just say
do you know what a delicate is we've
seen it done before ya go ahead and show
you what you think that is
to see what that shows up
it's pretty light right it should be so
just do about maybe five breaths
the main thing that I noticed that
doesn't put himself at that mechanical
disadvantage right
this is basic center of gravity is
always over as they support basically to
squat with his uh with with the weight
in his hand those ones back
it was a spot where you actually pretty
good someone has never done that before
I want to make i'm going to message you
a little bit grab the bar the way just
adjusts the top state standing right at
the top and begin from the top
I like to begin teaching the deadlift
and the top of the movement because
you're always stronger in the central
portion of the moving
you can you can hold posture a lot
longer
rather than asking someone to go from
the slack musculature of the floor
position or even teaching them how to
tense and move into the contract
you're forced into attention up here at
the top
good so many I used to take this here to
get the person lined up in a way that I
think supports structural integrity the
next are queuing the very first thing i
want too cute with Rogers the
thoracic extension also the way I
usually get that to happen
uncheck the shoulder can do I know you
can start getting tired
beyond bring my fingers together and
damn good look at that and that gave him
a really nice Lord doses were before was
almost good hypothec down there
you know he had no no extension at the
low batt
so we force the rat extension and it
instantly gives us lumbar extension good
tongue on the roof of your mouth
flatten your neck good- feel like this
bar on truck the shoulder my fingers
together here
good right just holding the bar like
this
this in and of itself is corrected and
strengthening you know we really don't
have to go anywhere it's just a matter
of building that static strength all the
postural muscles and things together
yeah good and it's typical just to hold
that I mean you think it's static but
it's really dynamic because the gravity
gravity of them and the weight in his
hands constantly pulling them forward
here you go oh yes
yeah we're going to do it again
I'm gonna help me out a little bit
little bit of a cheap but it's also
going to support you in understanding
how to maintain the rhythm section going
to grab the bar
this time of your palms up good here
bring this good again in and of itself
this is the work out but bring your feet
those are good bet you 20 degrees
good nap stay right there maintain this
everything's good
pretend you have a hinge right here and
I'm touching up on his hip
pretend you have a hinge right here and
i want you to backboard and the hinge
I come back up though now listen closely
come on back up all the way up all the
way up all the way up all the way up
good bring my fingers together good but
your arms head grab that part of the
book that like it's a small one yeah
let's do it again
keep your elbows completely relax keep
your biceps relaxed good bring my
fingers together
good then you need Slightly twenties
ok now maintaining contact with the head
it the middle of the back and your butt
on the state also i should always be
able to get my fingers through your low
back
if i had a good bike and i'm going to
like this start happening like this to
let you know anymore chest bigger ass
ok good help by such a relaxed attention
in the biceps at all
all the attention should be here yeah
thank your knees slightly about 10
degrees
good maintain everything imagine it
the engineer and hinge forward to the
tip tip tip tip Nonis just tipping
yeah that's a tip stay right there my
fingers back together
good that position is easy right there
that's be compromised position that he's
at a mechanical disadvantage so you know
what's happening now he's using more
muscles than he probably has never
before in his life and went up right
there a good here
roll up hold on together good now just
tip a little bit processor that you can
pass your knees and began to sing
everything down
Shh right there good doing the deadly
from this way
your strength will increase a lot faster
but you start with roots with what seems
to be slow so it's like are you going to
really like but I understand you're
training your nervous system
so once you build that Boulder and
Graham then your muscular system just
jumps right it and now you start
building piles of strength and muscle
but if you start trying to stimulate the
muscular system in absence of a strong
motor and Graham then you're going to
hit a plateau that much quicker this
makes sense because i really am your
mechanics are fucked
you have to go back and then we train
your mechanic it's better it's been said
that it's easier to teach and you guys
were going
to test this is easier to teach women
how to shoot that a man because most
boys grew up
thank you from the hips a little like
got it got bad habit with guns because
they gave us guns with reporters oh my
son's runner out with machine guns like
yeah you guys are you learned that
mother and a little girl playing with
guns
so you don't did you know you're not
dealing with fucked up
motor in grams there's no destroyed the
floor in grams they want to be really
talk
I think it takes 300 to 500 repetitions
to teach a new motor and grams for you
to learn but everything I'm teaching
right now so take about three to five
mins rest to undo a faulty water and air
takes about three thousand five thousand
repetitions
so you're talking ten times the amount
of effort to fix a screwed-up deadlift
because you're too tough
take your time do it right then the you
know the meager 325 bunch of rats which
in four weeks you've got easily
let's do this again to take your time
and make it not be retaught because it
was we talk to me you know i did lifted
one way and then I i we taught a few
years after college for a really good
coach
good mang benny's slightly little bit
more good news don't do anything else
touch touch touch anchor and start
tipping it you're here to the morning
- - tips that right there fix this
yeah good now starts thinking everything
then
good stay right there keep everything
tight chest
good and just reverse the movement by
standing up
you always that cool man
do a couple more look me up come on back
home back
let me guide you still good bend your
knees slightly more good no more knees
inch and change change change and change
and stop
tuck your chin show your chest off a
little more ass
yeah there you go to church in like a
change the content that you took a
chance to contribute to boom truck the
shoulder
yeah that's sick we'll come on down
there
yeah we talked about that with in my
hand
cool so here is one of the things that I
wanted to also because there are the
movement is broken down to multi
different multiple different channels
take good nothing you need my permission
it's broken down into multiple different
charts if you notice you know there's a
there's the the thoracic extension in
the High Court Oh says the cervical
extension and then the the position of
ma bio-mechanical disadvantage you know
we're tipping forward of your center of
gravity
that's you know that's a chunk in itself
lining you up
mechanical disadvantage and really that
one right there is the toughest one
because the minute you go from a line
head
we're all here your your center of
gravity is over your basic support and
then you tip it forward
now you have the tendency is for
grabbing and pulling out of alignment
that's usually the toughest part of the
legs for most guys isn't the toughest
part but from here
we want to be able to then engage the
sort of the squat
so it really is a bend and a squat bend
and squat so since the been the most
challenging part we might too
just this focus exclusively on the Ben
without the spot so that we can use most
of our energy to strengthen that which
is the weaker of the chunks to begin
again with your palms up
she does anybody know why I write
external rotation of the upper arm is
synonymous with the rest
extension if you just do this what
happens threats of extensions it's
coupled so it's just an easier way to
get someone to recognize that there is
an extension is cool better later on we
can bring it back once that pattern is
understood get the activator relax a
little better
cool so here's what we're going to do
you need Slightly good change and he is
good and right here and then follow me
tip tip tip tip tip tip tip tip tip tip
tip tip tip stop good brings together
now I want you to a bent over row which
means maintain this position and pull
that bar into your belly
bow and go slowly
hold it and then hold the 1st 2nd in the
top even longer now
good good
so you notice what's happening we're
strengthening a lot of the muscles that
allow them to be that mechanical
disadvantage is holding in there but
he's also - seven
girls as he gets tired to notice is
going to start coming back up
this right it's already starting to good
cool so I tell you had like it if I had
force one exercise for you to do
bag it would be better to be dead lifts
bent over rows you would tighten up in
so many different ways
the entire posterior chain but also the
front part of your body will grow
because they all act as stabilizers
is that cool love with dead