Wow...absolutely extraordinary. Thank you for this in-depth tutorial.
--Jordan S., How to Deadlift student
Are you ready to gain incredible strength and lifelong body resilience through deadlifting?
FACT: The deadlift is the most important and safest exercise you can perform at the gym. It used to be called the "health lift" due to its incredible total-body benefits.
This comprehensive course will teach you everything you need to know about the lift, with 19 lectures, over 60 minutes of video, extensive cues and troubleshooting, and a step-by-step strength training program that will transform your body.
You should join How to Deadlift if:
The deadlift is the test of ultimate total-body strength -- but it isn't just for brawny meatheads and beefy athletes! Everyone, no matter your current state of physical fitness, should be performing this lift regularly.
How to Deadlift is composed of 19 video lectures that break down the lift, piece by piece:
Section 1: Preparation - Learn the most effective warmup sequences to prepare for deadlifting, including foam rolling, diaphragmatic breathing, and activation drills for the core, glutes, and hamstrings.
Section 2: Setup & Execution - We'll deconstruct the exact setup procedure used by the world's strongest deadlifters and learn how to create total-body tension that prevents injury and allows you to exert your maximum strength potential.
Section 3: Troubleshooting - Learn how to spot the most common technique mistakes. Includes detailed demos and a series of easy-to-follow corrections.
Section 4: Variations - Familiarize yourself with 4 common deadlift variations (conventional, kettlebell, hex-bar, and rack) and their respective pros and cons, depending on your individual goals.
Section 5: Training Program - I've outlined a detailed, day-by-day training program that's simple, thorough, and guaranteed to get you stronger. Includes a downloadable training log to track your progress. You'll build tremendous strength while avoiding injury and strain.
As effective as premium one-on-one coaching, How to Deadlift outlines a program that will produce months of safe, productive training, guaranteed to get you stronger. I have 100% confidence you'll get huge results from this training method and will experience incredible strength gains. Hope to see you in class.
Learn how to foam roll your upper back, glutes, and inner thighs in preparation for the deadlift, and why this practice is important to do before lifting.
Here are four drills to activate your core in preparation for the deadlift. It's important to activate your core, as the deadlift works these abdominal muscles tremendously. Includes regressions and progressions suitable for all levels.
More drills in our preparation to lift, this time geared toward the hip region -- specifically the glutes and hamstrings.
Quick introduction to the section on Setup & Execution, outlining this topic's key points as well as what to expect in the next several lectures.
Time to begin setting up for your lift. In this lecture, I'll expound on four key cues that will help you optimally position your body and mentally prepare for the pulling of weight.
In this lecture, we learn to actually execute the lift. I'll go through a series of helpful cues and deconstruct the lockout, or the top of the lift, guarding against common mistakes.
Here are some key pieces of equipment that may be helpful in your training.
In this section's intro video, I'll teach you the difference between pain versus discomfort and prepare you for subsequent videos, in which we'll problem-solve some of the most common deadlift mistakes.
Here are tips to avoid rounding your back during the deadlift.
In this lecture, we'll troubleshoot another common deadlifting error, which is lifting your hips before the rest of your body.
Another common mistake is allowing your knees to cave in during the lift. In this lecture, I'll give you some helpful cues to keep your knees aligned and to prevent them from collapsing inward.
Throughout this course we've been using a wide-leg stance which suits all levels, especially beginners. In this section, I'll teach you some helpful variations -- each designed to do slightly different things -- starting with the Conventional Deadlift, which takes a narrower stance and places your hands outside your feet.
Our second variation is the Kettlebell Deadlift, which utilizes a kettlebell instead of a barbell and weight plates.
Another variation is the Hex-Bar Deadlift, which uses a hex- or trap-bar in place of a barbell.
By using a squat rack's safety bars, the Rack Deadlift elevates the barbell from the floor and limits your range of motion. It's also helpful for those starting with small plates who need the bar lifted higher from the ground.
Time to start training! In this video I'll introduce you to the concept of a strength training program and give you some recommendations before you dive in.
Here is your deadlift training program -- a series of slides along with some handy whiteboard action. Be sure to download your training log to record your progress.
Thank you for taking this course. (Now go hit the weight room!)
Marshall Roy is a personal trainer, accomplished powerlifter, kickboxing black belt, published writer, and owner of RISE gym in King of Prussia, PA. He earned his personal training certification from the National Academy of Sports Medicine (NASM) and is an SFG Level II kettlebell instructor, Precision Nutrition nutrition coach (Pn1), and certified practitioner of the Functional Movement Screen (FMS). He has appeared nationally in fitness segments on The Weather Channel and has contributed to Self Magazine, Elite FTS, and Philadelphia Magazine.
Marshall led his first group exercise class when he was four years old; the participants were his three siblings and grandfather. (There is definitely not an old VHS of this event buried somewhere in the Roy home.) Later, Marshall worked as a trainer in San Francisco and New York City, with clients ranging from Rugby players, triathletes, news anchors, Brazilian jiu-jitsu fighters, middle-aged men and women, the obese, and even figure competitors. Learn more at RISEgym.com.