I’ve had what can only be described as a tsunami of requests to appear on various podcasts in recents weeks. I don’t mind it though:
1️⃣ It’s a welcome stroke to my ego to be in demand. KNEEL BEFORE ZOD!!!!
2️⃣ How could I possibly say no to a show titled Deadlifts, Dogs, & Dad Jokes?
…how baller of a name for a podcast is that?
The only way it would speak more toward my love language is if they replaced “dogs” with “Dagny” (my cat’s name) and also added & Gruyere Cheese at the end.1
This was a neat experience as podcasts go because while everyone involved is a fitness professional to some capacity, we spent very little time on traditional fitness talking points
There was no talk about deadlift set-up, I think we purposely avoided the fact I have a cat (haha), and, well, you’ll have to wait till the end to hear my dad joke.
In the meantime I think you’ll enjoy the refreshing chat amongst dudes talking family, how the pandemic has affected our respective businesses, as well as an EPIC rapid fire question palooza at the end.
Whenever someone rounds their back on a deadlift two things happen:
A baby seal dies.
I have to fight off the urge to throw my face into a fire.
Caveats exist, however.
Everyone at some point will round their back.
Elite lifters will do it – sometimes on purpose – to lock out a max effort lift.
Newbie and intermediate lifters will do it – almost always not on purpose – to lock out any lift…🤪
The difference is that elite lifters are strong (and knowledgable) enough to know how to self-correct when teetering with a precarious position (end-range spinal flexion), and mostly everyone else is not an elite lifter.
As I’ve noted repeatedly, if your goal is to become a deadlifting Terminator then the bulk of your accessory work should address either a weakness or technique flaw.
The SLOW START deadlift is a superb choice for those lifters who have trouble with their hips coming up too early and/or have a difficult time with maintaining upper back tension. I’ve been using this with a my clients and it’s been magical to see the progress they’ve made with their technique.
Performing 3-5 sets of 3-5 reps using 50-70% of 1-rep max should do the trick.
I’m a firm believer in many things: The Earth is round. The Bourne Ultimatum is the best Bourne movie. And most accessory work should address a weakness or technique flaw with one of your main lifts.
Enter paused deadlifts.
There’s no sugar coating here: these can be absolutely brutal, but they accomplish a few important things:
They help synchronize the shoulders and hips (namely the latter) from coming up too fast.
They help improve upper back (lat) tension.
They get people stronger in ranges of motion where they’re weakest.
For programming purposes, aim for sets of 3-5 reps using 50-65% of 1-rep max, pausing 2-3 inches off the floor (or at mid-shin level depending on the individual and where the bar tends to stall) for a 2-3 second count each rep.
If you want to up the ante even further, perform a full pause in the same spot on the way up AND the way down.
I had a gentleman come in for an assessment recently who, upon arriving, provided me with a laundry list of injuries and maladies that have hampered his ability to workout for quite some time.
The list he handed over would have prompted fist bumps from Tolstoy or Tolkien from its grandiosity in description and length.
Some were legitimate – an old athletic injury to his shoulder, along with some nagging low back pain.
Some were, shall we say, a bit of overkill – “my left Sternocleidomastoid gets a bit tweaky whenever I rotate my head more than 17.22 degrees. It’s even more profound when the Dew Point dips below a certain level. Or if I wear red on Thursday.”
Okay, that last part did NOT happen. Rather, it was meant as an allegory of sorts, an attempt to showcase how some people can often fall into a trap of believing they’re broken and that the only way to “fix” themselves is to put under a microscope every tweak, niggle, and bump that rears its ugly head.
To be clear: It’s NOT my bag to discount people’s past or current injury history. I respect and take into account everything (injury history, goals, ability level, favorite Transformer2) and use that information to ascertain what will be the best, safest and most efficient path to dieselfication possible.
That said, I often have to play “bad cop” and help people come to an understanding.
That they’re not broken, that they can train, and that they don’t have to spend 30 minutes foam rolling and activating their Superficial Dorsal Fascial Line.
The drawn-out, overly complicated warm-up is my worst nightmare as a coach.
Actually, back up.
Kipping pull-ups are my worst nightmare. With a close second being anytime someone asks me about keto. Oh, and mushrooms.3
Sometimes when I start working with a new client – especially one coming in with an extensive injury history – they’re often riddled with fear and trepidation with regards to training. They’ve been stymied by an endless array of setbacks (and overly cautious physical therapists4) and are reluctant to push past the “corrective exercise” rabbit hole.
Their warm-up often takes longer than it takes to complete the Boston Marathon, to the point where every inch of their body is meticulously foam rolled and every muscle is painstakingly activated.
Yes, it’s important to activate “stuff.”
In fact, I’m often flummoxed some people still don’t understand the importance of taking themselves through a proper warm-up. Getting the body and nervous system primed for physical activity is kind of a big deal, and I won’t belabor the point here.
You should be doing it.
Don’t get me wrong: the warm-up is a splendid opportunity to individualize someone’s program and to have him or her dedicate some additional TLC to areas of the body that need it.
To that end, however, I do feel – at times – people baby themselves to the extent the warm-up becomes the workout.
This is where I find a lot of value in fillers and implementing them into my programs.
The idea is to address common “problem areas” by tossing in some low-grade activation/mobility drills during one’s rest intervals…as part of their training program.
The key point here is LOW-GRADE.
Filler exercises can be anything from glute activation and scapular upward rotation drills to, I don’t know, a particular stretch (hip flexors?) or naming all the members of Wu-Tang Clan. The premise is that they’re low-grade, low-demand, easy, and address something that won’t sacrifice performance on subsequent sets of iron work.
Performing 400m sprints or Tabata anything does not constitute as a filler, and defeats the point. We’re trying to turn stuff on and/or address common mobility/stability issues, not challenge Jason Bourne to a street fight.
All that said I wanted to share some insights on how I implement fillers into the programs I write, and in particular which ones I like to pair with certain exercises.
First up, deadlifts of course…;o)
Filler For Deadlifts
There are a lot of moving parts to the deadlift and to perform it in a safe manner requires “access” to a number of things:
Ample T-Spine extension
Ample hip flexion
Depending on the variation (I.e., sumo style) requisite adductor length
Scapular posterior tilt (hard to do if someone’s in excessive upper back kyphosis).
Lumbo-pelvic control/stability
The cheat code for unlimited lives in Contra (very important)5
If none of these things are in play or even minimally addressed many lifters are going to have a hard time staying healthy in the long run.
Alright, enough of my jibber-jabber. Lets get to the drills.
1) Split Stance Adductor Mobilization
Now, admittedly, if there was a Wikipedia page for “ordinary and unremarkable exercises,” this one would be right at the top. However, this has always been a staple filler exercise for me and one that I don’t forsee taking out of the rotation anytime soon.
What I like most about this exercise is that it targets the adductors in both hip flexion and extension. The key, though, is attention to detail with regards to anterior core engagement.
A common mistake I see people make is “falling” into their lower back when they walk their hands forward; it’s important to avoid this. Too, another common mistake is allowing the lower back to round as they sit back. The main objective should be to maintain as “neutral” of a spine as possible throughout the entirety of the set.
One other teeny-tiny thing to consider is scapular position. This drill can also be a nice opportunity to work on a bit of Serratus activation by actively “pushing” into the floor so that there’s a bit of protraction and the scapulae “set” or adhere to the ribcage.
Aim for 5-8 repetitions/leg during rest periods.
2) Monster Walks
All I can say about this exercise is that when it’s done properly it’s Glute O’clock.
In the video above I’m using Nick Tumminello’s NT Loop which I have found work really well for this drill.
FYI: I receive zero kickback from Nick – maybe a tickle fight? Fingers crossed – in recommending his band.
The idea here is to lock the ribs down and to keep the hips level so they’re not teeter-tottering back and forth during the set. Walk it back using the hips/glutes until the band is fully stretched and then control the return (again, making every effort not to let the hips teeter-totter).
I prefer to use anywhere from 5-8 repetitions here.
3) Bench T-Spine Mobilization
This is a money filler for those people stuck in flexion hell all day, in addition to those who have chronically tight/short lats.
Some key things to note:
Holding onto a stick (or anything similar) helps prevent the glenohumeral joint from going into internal rotation.
As you sit back towards your ankles, try to maintain a neutral back position throughout (keep those abs on, actively “pull” yourself back).
Perform a pseudo bicep curl at the bottom to help nudge you into a bit more thoracic extension.
Be careful not to induce excessive thoracic extension here. It’s easy to think the more ROM here the better, but that’s not necessarily the case.
4) Brettzel Mobilization w/ Exhale
Stolen straight from Gray Cook and Brett Jones this is easily one of my favorite fillers OVERALL, and not just for deadlifts. We’re locking down the lumbar spine by holding the bottom knee down (you can also place a foam roller here if you’re unable to get this low) in addition to adding a nice hip flexor stretch on the opposite side.
The goal, then, is to take in an inhale through nose and EXHALE (out the mouth) as you rotate and drive your top shoulder towards the floor.
Indeed, this is a fantastic drill to work on more thoracic extension, but again, be judicious with ROM here. More is not better. All I’ll say here is stay cognizant of your belly button (innie or outtie?) and where it’s pointing. As you extend back it should not point towards the ceiling. Instead, it should stay relatively motionless and pointing towards the wall your chest is facing.
As you exhale with each subsequent rep, you should notice you’re getting closer and closer to the floor.
3-5 repetitions per side should suffice.
And That’s That
There are a plethora of options here, but all I wanted to do was highlight a handful of my favorites. Choose ONE drill to perform during your rest periods. Also, depending on the total number of sets you have on the menu you could also alternate between 2-3 drills.
There’s no golden rule.
Hope this helped and gave you a few ideas to work with.
Filling my wife’s love tank by making the bed every morning.
Few things give me as much jubilation as deadlifts, though. I like performing them, I like coaching them, I like dreaming about them, and I like writing about them.
I did a series on Instagram not too long ago called “30 Days of Deadlifts.”
Each day, for 30 days, but not necessarily in a row, I provided a quick 60 second programming note, technique consideration, and/or general piece of advice on the deadlift.
It was a big hit.
So much in fact that T-Nation.com asked to repurpose the whole enchilada to use on their site; albeit I’d expound on things a bit more in exchange for them tidying up my prose.
The internet is a funny place. Regardless of the topic – Presidential elections, Black Lives Matter vs. All Lives Matter, GMOs, or debating the original Star Wars trilogy vs. the prequels6 – people tend to marry themselves to extremes. They’re either way over on the left or way the eff over on the right.
There’s very little middle-ground, when it’s the “middle ground” where the answer almost always resides.
I think my fitness and strength & conditioning bubble personifies this sentiment and is very applicable…especially when the topic revolves around the deadlift.
Some people feel the deadlift is the exercise to perform and is a compliment to everything: improved strength, muscle mass, athletic performance, posture, movement quality (dissociating hip movement from lumbar movement), and a whole host of other benefits including the answer to global warming and erectile dysfunction.
Others feel the deadlift – any variation of it – is the worst exercise ever, that no one should perform it under any circumstance, and that it will cause the world markets to collapse (not to mention everyone’s spine).7
I think it goes without saying I tend to err on the side that prefers not to make blanket statements and to demonize and proclaim an entire movement pattern as “dangerous” because, well, frankly, you either have very little experience with it (which is cool, you’re just naive and that can be remedied) or, more often than not, you’re probably just a really shitty coach.
Or you might not even be a coach and just someone who likes leaving angry, oblivious comments like this on my blog (a recent doozy I received in response to THIS article I wrote six years ago):
“Idiot. This is a poorly written article that will only appeal to the ignorant or existing proponents of this stupid exercise.
To begin with:
He never illustrates any health benefit from the outcome of a deadlift. And if he will, I challenge him to provide any scientific evidence, let alone anecdotal evidence, that supports his claim.
Moreover, the deadlift may have various effects of potential damage depending on a person’s anatomy and body-type. The only people i see doing DL’s are the short and squatty types with short legs and longer torsos. It’s easier for them to complete that range of motion due to their short legs bypassing the barbell as it ascends upward. This means that they can keep a more straight knee alignment without putting undue stress on the knee joint. If a person is tall and long-legged they run the immediate risk of knocking their shin on the barbell as it ascends upward in motion. Thus, forcing them to angle the thighs outward causing undue stress on the knee joints. The author fails to acknowledge this simple mechanical principle.
These articles that permeate the internet often have this ‘one size fits all’ modality that, if read by an uninformed or novice, will harm an unsuspecting person. These articles, whether, deliberately irresponsible or not, should be vetted and researched thoroughly and vigilantly.”
Um, how do you really feel?
In fairness: I didn’t address in the original article some of what he brought up in his rant. There was no talk about assessment, nor was there any commentary on anthropometry and individual differences in anatomy and how that would affect programming and what variations of the deadlift/hip hinge would be best suited for any one individual (based off goals, current/past injury history, and ability level).
So, yeah, he did bring up some valid points. For some people, deadlifts are a bad choice. And given their leverages and anatomy, certain deadlift variations may be more counterproductive than others. But that’s why we assess, progress accordingly, and cater the lift to the trainee (and not vice versa).
Then again:
1) The main point of the article was to point out that blanket comments suck – “all deadlifts are dangerous and no one should perform them” – and that, in the end, they do little service in helping the industry.
2) It wasn’t a fucking dissertation on everything and anything deadlifts. It was a blog post. Relax.
Ironically, I found it odd he commented “I challenge him (me) to provide scientific evidence that supports his claims” when, in the article, I not only direct people towards Dr. Stuart McGill’s work (the world’s most renowned spine researcher and mustache haver…and avid deadlift fan) but I also referenced seven studies within the text (admittedly through someone else’s quote).
But whatever. I guess I should just GFM.
What’s the deal with using “stress” as an argument against the deadlift?
Deadlifts place “stress” on the spine.
Deadlifts place undue “stress” on the knees.
Well, no shit. That’s the point of lifting weights. To STRESS the body.
We need to “stress” the body in order to elicit an adaptive response – whether it be corrective in nature or more on the performance side of things. We don’t live life in this “stress free” bubble. Lifting weights isn’t supposed to tickle.
Besides, stress is what makes the body more resilient to prevent injuries.
To steal a quote from the always blunt and to-the-point Alex Viada:
“The goal of exercise/training is adaptation. Adaptation is a result of applying a stimulus that is, either acutely or in the aggregate, more than the body can handle in its current state. Applying a stress that is more than the body can handle is almost by definition uncomfortable. It may hurt. It may cause a certain level of discomfort, or even suffering. In other words, it is anything BUT comfortable.
This process is not supposed to be easy or painless. Attempting to keep it so is quite possibly the number one reason many would-be athletes or trainees stagnate- they dislike discomfort, and tend to embrace the flawed notion that “training should be comfortable and enjoyable.”
And this, dear readers (and meanie head commenter), is why any competent fitness professional will use his or her’s assessment to guide their programming and to figure out what VARIATION of the deadlift will be the best fit.
(If they deem it a good fit).
And Guess What?
The word “deadlift” doesn’t always have to equate to a barbell being placed on the ground loaded to 90% of someone’s 1RM.
Deadlift = Hip Hinge
Hip Hinge = Dissociating Hip Movement From Lumbar Movement
That can mean any number of glorious “deadlift” variations (that don’t involve a barbell):
KB to Sternum Hip Hinge
Foam Roller Assisted 1-Legged RDL
Pull-Through
KB Deadlift w/ Hover (and an epic beard)
However, more cogent to the discussion, when we DO incorporate a barbell, it doesn’t always mean we have to 1) perform it from the floor or 2) perform it using a conventional stance or 3) load it heavy each and every time so we shit a spleen.
The only people that have to deadlift from the floor are competitive powerlifters and weightlifters. That’s it.
And no one has to perform only conventional style.
So, of course it behooves any fitness professional to match the proper variation to the needs and ability of the trainee. Conventional, sumo, modified sumo, block pulls, rack pulls, Romanian, trap bar, and Jefferson deadlifts are just the tip of the iceberg.
https://www.youtube.com/watch?v=q6Xjb72gGTE
[NOTE: All of this assumes one is able to maintain a neutral spine and that appropriate progressions (and regressions) are being utilized.]
Furthermore, none of this takes into consideration that foot stance, stance width, and hip structure will vary person to person. To assume everyone has to perform the same variation let alone point their toes the same way or use a symmetrical stance disregards everything mentioned above.
You’re not going to lose demerit points or be sent to Slytherin if you have the audacity to choose trap bar deadlifts over conventional. If someone does lack ankle dorsiflexion, hip flexion, and t-spine extension, yeah, the trap bar is going to be a better choice. Likewise, lifters with longer femurs and T-rex arms will be better suited with sumo style deadlifts.
It’s all okay. The world won’t end.
No one has to deadlift. Yeah, that’s right: I said it.
However, to say it’s “dangerous” and that it should be avoided at all costs is myopic and juvenile, and, frankly, just as bad as someone who feels the opposite.
Lets pump the brakes internet: the answer is always somewhere in the middle. Except for bacon. It’s always delicious.
It’s a Good Thing I Have a Resource to Help You Figure This Stuff Out
Dean Somerset and I made the Complete Shoulder and Hip Blueprint in part, to do just that. Help fitness professionals figure stuff out, understand that everyone is different, and that “it depends” is a very powerful phrase to keep in your back pocket.8I mean, only Siths deal in absolutes. And you’re not a Sith. Or, are you? OMG can we hang out?[/footnote
Want to learn our systems and strategies we use to “connect the dots” from assessment to badassery on the weight room floor? I thought so…;o)
Complete Shoulder and Hip Blueprint is on SALE this week at $60 off the regular. It ends this weekend. Go HERE now. Now I tell you.
Sorry gotta keep this quick today. I just got done coaching bootcamps and I’ve got a 1PM appointment to get to, which only leaves me 30 minutes to post this, take a shower, solve some long division, and then try to catch the T. Ahhhhhhhhh.
Loved the overall message of this slideshow. Ladies, no one says you “can’t train like the boys” or that you “can’t get stronger.” It’s BS. And anyone who says so probably has never trained anyone in real life in the first place or plays Dungeons & Dragons alone in their basement.
OMG – I just completed an awesome bench session with Greg Robins and Jamie Smith, and after mustering up enough energy to drag myself to my office I turned on my laptop to check emails and received a note that my latest article on T-Nation just went live.
Sha-zam!
I know what some of you may be thinking: “Dude, Tony, we need another deadlifting article about as much as we need another Kardashian spin-off. What’s the deal?”
And I get it. I know there’s only so much you can say when it comes to deadlifting, and I talk about deadlifting a lot. Maybe too much. But this isn’t entirely an article on deadlifting. Rather it’s about addressing what tends to be weak in most lifters – upper and mid back strength.
Give it a read, and I’d love to hear what you think about it on the LiveSpill on T-Nation’s site.
Lifters go out of their way to pull heavy things off the floor, yet many fail to make much progress due to a lack of upper and mid-back strength. Here’s how to fix it.
Let’s first address the elephant in the gym. Yes, rounding your back when deadlifting isn’t ideal. And yes, there are plenty of examples on YouTube of guys pulling with atrocious technique and it’s a miracle they haven’t shit their spleen.
In most cases they deserve the criticism. But what dumbfounds me is when people watch a video of say, Eric Cressey pulling 650 pounds at a bodyweight of 170, and start playing technique police.
Note from TG: There’s a video that goes here, but you’ll have to click on the link below to see it. Don’t roll your eyes at me! Just click on it, okay. Do it! DO IT!!!!!
Many who watch Eric’s heavier pulls will cry that he’s rounding his lower back, when it fact most of the “rounding” is coming from his mid and upper-back.
This is significant because he, along with many advanced lifters in the same boat, has programmed himself to stay out of the danger zone, which is those last 2-3 degrees of end-range motion in his lumbar spine.
By contrast, he’s reverted to getting a bit more ROM where there’s more of a safety net (the mid and upper back). So, in short, no, he’s not rounding his lower back.
Second, unlike the vast majority of beginner and intermediate lifters, guys who are pulling upwards of two to four times bodyweight have generally built up enough strength to literallynot buckle under the pressure. They’re able to prevent their spine from collapsing like a melting candle when things start to get ugly.
Note: the following is an excerpt from my latest article on BodyBuilding.com (full article is linked to at the bottom).
I think it’s pretty awesome. And if you think it’s pretty awesome too, then please (pretty please) “Like” it on the BB.com website and share it on all of your social media. I’ll be your BFF forever!
If you don’t this it’s awesome – no hard feelings. I’ll just be over here crying myself to sleep.
If I had to make a list of things I like in no particular order, it would look something like this:
Turning right on red
Anything involving Jason Bourne, ninjas, or zombies
LOLCat videos
Getting people strong
Deadlifts
I’ll admit that as a strength coach, I’m biased when it comes to the last two. To me, nothing trumps strength. And nothing gets people stronger than good ol’ fashioned deadlifts.
Guys can brag about their squat numbers despite only hitting quarter reps, or even brag about a big bench press that’s more like an upright row for their spotter, but you can’t cheat a deadlift.
It’s you versus the barbell. You either rip that son of a bitch off the floor, lock it out, or not. The deadlift lends itself very well to gauge progress. It’s up to you, and brute strength, to break initial inertia off the ground. If you’re able to lift more weight over time without blowing your sphincter, you’re making progress!
Contrary to popular belief, there’s more to deadlifting than just bending over and hoisting a barbell off the ground. The following tips will undoubtedly clean up your technique and improve your deadlifting dominance.
Happy day before 4th of July! I might as well take the opportunity to wish everyone a happy 4th now (remember: firecrackers aren’t toys!), because the likelihood that I’ll even open up my laptop tomorrow is slim to none. I believe the game plan for Lisa and I is to pack a cooler and head to the South Shore for a little beach action tomorrow.
Which means, of course, that I’ll be taking myself through a little “beach workout” today at the facility. Sun’s out Guns out!
Don’t judge me! You know you’re going to do the exact same thing today.
Anyhoo, here’s some stuff to read to keep you occupied until your boss leaves work early, and then you hightail it out there yourself.
I recently read this booknot too long ago- and subsequently made my girlfriend read it as well (who then recommended it to a few of her friends) – and thought it was an absurdly fascinating (and scary) look into the food industry.
Basically the food industry is hoodwinking us in more ways than one.
If you eat food – and I know you do – I can’t recommend this book enough.
I’m s sucker for any article which encourages women to think that lifting (appreciable) weights is a good thing. So a hardy internet “slow clap” goes out to Sophia for writing this baller article.
What’s even more interesting than the article itself (and it IS a good one), is some of the commentary in the comments section. I often find it comical (and at the same time sad) that some women read a piece like this and act as if someone clubbed a baby seal.
Many will go off on some tired tirade on women’s rights, “HOW DARE YOU BASH SKINNY WOMEN!!!”, blah blah blah…….when that’s not even the point of the article in the first place. Stop the freakin ballyhooing!
As Sophia noted is the endnotes: strong is not a body type, it’s an ability.
