Full transcript
0:00have you ever felt embarrassed in the
0:01gym and even slightly insecure that
0:04everyone around you seems to be lifting
0:06more weight than you with much better
0:08form back when I was 21 I was the
0:10laughing stock of my rugby team because
0:11I didn't know how to deadlift but over
0:14the years through trial and error I
0:16would now say that I have a fairly good
0:18deadlift
0:20until this happened
0:23hello darkness my old friend
0:27I was obviously completely unfazed and
0:29unbothered by this comment it didn't
0:31make me feel insecure or keep me up at
0:33night or even affect me in the
0:35slightests but I did do what any
0:37normally person would do in a bid to
0:40prove a stranger wrong on the internet I
0:42began looking for the World's Strongest
0:45Man with the world record for the
0:47deadlift I then tracked down his coach
0:49Sebastian oreb then I took the next
0:52available flight to go to his gym to
0:54break the world record for the debt to
0:58prove a stranger wrong on the internet
0:59we're going for the world record
1:00deadlift if I miss this lift I will go
1:03home today and buy a v-shred training
1:07program and then I'll donate 100 to just
1:10stop oil and what is the world record
1:11it's 501 kilograms but how much did four
1:15weigh when he did it 205 kilograms so I
1:18weigh about 95 so if we did it pound for
1:20pound what's that 230 236 if you want to
1:23go for the pound for pound thing which
1:25no one really does
1:27but that's still not the world record
1:28it's kind of the world record 501
1:30kilograms divided by 201 205 205. that's
1:342.4 kilograms for every kilogram Cubase
1:37so we want 2.44 times 96.
1:42234. 234 kilograms is the world record
1:45well you have to beat that that's
1:47equaling the world record so you'll need
1:48235 235 for now be World's Strongest Man
1:52Sydney strongest man when was the last
1:53time you're deadlifted three months okay
1:56to break a world record there's a lot
1:58that goes behind it but let's just start
2:00with the warm-up so there's lots of
2:02different ways of warming up something
2:03that we like to do is the exact movement
2:05that you're going to be doing unloaded
2:06and then gradually just add weight I
2:08know how strong you are so the first
2:09weight you're going to do is just going
2:11to be one of these blue plates so just
2:12pump out 10 reps just get a little bit
2:14of blood in what I like to see is the
2:15bars in contact with your shins from
2:17start to finish and then just drag it up
2:18through the putts yeah let's see give me
2:20five reps we'll do a couple of sets on
2:22this way stand up a little bit faster so
2:24the way that I like to say is stand with
2:25intent so I love control but at the same
2:28time on the up phase don't be too
2:30controlled don't be too polite we'll do
2:32another set on that same way when you're
2:34standing there lock your knees out hard
2:35so when you're finishing it's a very
2:37common thing is soft knees you don't see
2:39it that much but what happens is you
2:40start leaning back slightly so if you
2:41lock your knees your hips will come
2:43through straighter and you'll be more
2:44vertical at the end point lock the knees
2:46hard yeah that's nice and tidy and next
2:48thing crown of the head to the ceiling
2:49so you're looking down a lot of people
2:51say you know neutral spine so so you
2:53know straight back that's neutral spot
2:54line and this is the kind of movement
2:56what I like to do is go crown and head
2:58to the ceiling so what that does is
3:00influences your upper back position so
3:02reach up slightly face my foot so not
3:05just with your eyes with your whole face
3:07from start to finish
3:09good we're going to think about one more
3:11thing and that's taking the slack out of
3:13the bar okay so right now when you're
3:15lifting it off the ground your arms are
3:16a little bit loose and when you lift it
3:18I can hear it going thump every single
3:20time so what you want to do is stretch
3:22so there's a few cues that I use for
3:24this just starting with your feet
3:25barbell over your midfoot so when I said
3:27start with The Shins on the bar you
3:29don't want to be too close so you give
3:30yourself room so that when you bend over
3:32and grab the bar The Shins will then
3:34touch the bar then it's in contact from
3:36start to finish right from here
3:38long arms and head to the ceiling so
3:40you're pulling your arms down that way
3:42and you're head up that way listen to
3:44this
3:46I can hear it coming off the ground so
3:47what I want is arms long head to ceiling
3:51okay so now I'm stretching
3:54there's no noise okay so arms long head
3:57to ceiling that's taking the slack out
4:00okay
4:01that's what I want you to do next the
4:03arms aren't relaxed they are long
4:05pointing as close to the ground as
4:07possible and head to the ceiling
4:08no noise okay that was lovely James
4:14good yeah real nice lock those knees
4:16hard
4:19yeah it's hard to concentrating there's
4:22a lot going on and I like to talk a lot
4:24when we've got not much weight on the
4:26bar because I'm not going to talk at all
4:27when we go heavy you've got two options
4:29now so with 60 kilograms you'll be able
4:31to hold on to that bar fine but the way
4:33that you want to lift which is world
4:35record right you won't be able to you've
4:37got two options straps the world record
4:39was done with straps okay so that's
4:40legal or you can do mixed grip if you
4:43want to hold on to that with your bare
4:44hands Let's Go mixed group of chalk
4:46until maybe one and a half body weight
4:47yeah I'll bring the straps in done let's
4:49put this all together I'm still going to
4:51be talking a lot about the cues because
4:52it's still lightweight for you okay so
4:54Shin's about an inch away now arms long
4:57and relaxed head to the ceiling remember
4:59where your eyes are good stretch your
5:01arms big breath and push
5:04good A little bit of a click there okay
5:06so stretch harder
5:08so reach out to the ceiling and push
5:11nice just give me one more
5:14stretch those arms head to ceiling and
5:16push yeah best one good job we're going
5:19to do that weight again and then there's
5:21going to be one more cue that I'm going
5:22to introduce to you big argument in the
5:24deadlifting community about dropping the
5:25weight some would say the deadlift is
5:28one of the kind of Standalone exercise
5:30there's not all of them where you do the
5:32concentric first and then you say yeah
5:33you do the working then the resting yeah
5:35is it imperative that people lower the
5:37weight or is the weight complete when
5:40they stand up the way that I like to
5:41teach the deadlift is minus the down
5:43phase so it's the concentric portion of
5:46the movement and then it's essentially a
5:48controlled drop on the way down there's
5:50other exercises where we focus on the
5:52lowering phase and some gyms like
5:54commercial gyms won't allow you to drop
5:56it like that so that's when if you if
5:58you're training that way everyone's
5:59going to look at you and think you're a
6:00douchebag but here this is a strength
6:01gym these floors are concrete they're
6:03made for dumping the weights and so are
6:05these plates so from a safety standpoint
6:07I think that the best way to learn how
6:09to deadlift is the concentric portion
6:11and the down phase is a controlled drop
6:14and I think that a lot of people really
6:15mess up the down phase so that's that's
6:17a lot more of a complex technique
6:19actually so for today I don't care about
6:21the down phase three again okay so let's
6:23go through again there's one more Cube
6:25uh one sec James last queues lately
6:27engagement okay so what's going to
6:28happen is as it gets heavier we want to
6:30make sure that this weight doesn't drift
6:31away from our body The Lads one of the
6:34biggest muscles of your back we need
6:35that muscle on to support your torso the
6:37next thing keeping it on your center of
6:39mass if the bar drifts away from your
6:41center of mass
6:42we're at a big disadvantage okay so
6:44think about that from now is arms long
6:47head to ceiling and pull into your body
6:49is it harder to extend your shoulder
6:52with the supinated wrist Yes actually a
6:55lot of people get shoulder pain in the
6:57supinated hand because they're not doing
6:59it well okay but when you develop the
7:01habit of doing it from the start you you
7:03won't have a problem okay so arms long
7:05head to ceiling pull the butt into your
7:06shins stand yeah two more only
7:11arms long pull the bar in hit the
7:13ceiling push yeah one more
7:18arms long pull the bar in
7:20excellent
7:23feels good looks good it feels like
7:26there's a lot going on so I like to take
7:28my time so it's like lots of sets lots
7:29of reps on the really lightweight and
7:31then we're gonna go one one one one one
7:33up until the top weight well that's how
7:36Thor did it as well for the world record
7:37so since you're doing a very similar
7:39feed of string we'll treat you the same
7:41way identify as a woman
7:44I think that the best women's record is
7:47about 290 kilograms bare hands that's in
7:50powerlifting
7:52she's heavier than you oh yeah that's
7:54that must be why then and I think she
7:56has more testosterone than you as well
7:58yeah that could also be one if you guys
8:00traps cheers thanks I think I prefer
8:02these over there yeah so they both have
8:04their pros and cons but I think if your
8:06goal is to lift the heaviest weight I'd
8:08say figure eights are the best you need
8:09to wrap thumbs no using for grades no
8:12take a big breath pull the bar into your
8:14body squeeze it up yes
8:16good just one just one just one I might
8:20get you to do that again cool okay
8:22before we go up to three plates okay so
8:26I'll teach you how to wear the belt the
8:27biggest mistake is people write too too
8:29low too low and too tight going too
8:31tight can interfere with your Technique
8:33what I like to say with this is It's
8:36kind of relaxed if you take a big breath
8:38and push your guts into it that's your
8:40brace so that's not moving anymore now
8:42relax relax see how that's quite loose
8:45okay that's probably the perfect
8:47tightness for you okay so we're just
8:49gonna do one rep again we're going to
8:51get everything perfect so what I like to
8:53do with your stance which you're doing
8:55very well but for the viewers at home
8:56hip width stance is perfect hands just
8:59on the outside of that sit into position
9:01so The Shins are on the bar head to
9:03ceiling pull the bar in
9:05squeeze it out
9:07oh yeah real nice I already noticed
9:10somebody more comfortable with the belt
9:11man it looks real nice and like I didn't
9:13I didn't feel like a discomfort before
9:15yeah but my back I could just feel there
9:17was something moving in the lower back
9:19yeah that would have something to do
9:20with bracing the core eyes up slightly
9:24arms long and stretched massive breath
9:26push with your legs oh yeah man real
9:29nice
9:32and um this is solid man it's nice it
9:35feels good yeah got a bit of cramp in my
9:36uh left toe reversal right same thing
9:39stretch Drive
9:42okay
9:45nice rp7 I would say there's definitely
9:49more in the tank it looks like 200s
9:51there as well the
9:53not right now we got 180 next so that's
9:56160. so there's a few little things that
9:58happened that we've got to fix and I'm
10:01thinking that there's no huge rush
10:02because we're only doing singles I'll
10:03get you to do that again okay okay so
10:05the things that I want you to think
10:06about but shooting up okay and also uh
10:10the knees coming in so the cues that I
10:12give is to keep the hips open and push
10:13gently outwards okay so the gentle push
10:16outwards stops them from coming in and
10:19when people's knees come in it's because
10:20they've forgotten to use their leg drive
10:22so the bum shoots up in the air and
10:23you're using your very strong back so
10:26it's good that you've got a strong back
10:27but I want you to use your strong back
10:28and your strong legs okay more of a leg
10:32press absolutely when you lock yourself
10:34in position here don't think about
10:36pulling the bar up think about pushing
10:38the world down okay so your torso is
10:41locked in position
10:43rigid braced so let's get this stance
10:46okay now gently push the knees outwards
10:49against the inside of your long and
10:51relaxed arms okay now head to ceiling
10:54massive breath push with your legs push
10:56with your legs
10:57ten times better
10:59well 10 times better yeah I think before
11:02like I didn't trust my leg drive as much
11:04well I think it's also kind of going to
11:07autopilot people have strong backs it's
11:08like what are we doing we're picking
11:09something up off the ground That's Heavy
11:11so so that's the instinct it's not
11:14instinctive to leg drive to push the
11:16world down okay so that one was
11:18Perfection now we go up
11:20do you know what my favorite thing is
11:21you've ever said something I was
11:23deadlifting with an over undergrip and I
11:25asked you about bicep tears and you went
11:26don't worry you're not strong enough
11:28that's the reality a lot of people say
11:30they look at it and they say you're
11:32gonna tear your bicep
11:34you're not strong enough not yet I think
11:36that um once you get over 200 kilograms
11:39then it's a real concern but here's the
11:42fact of it I don't want you to develop
11:43that habit leading up until that way I
11:46don't want you doing it incorrectly up
11:47until you get to that weight and then
11:49all of a sudden have to change the
11:50technique just so you know guys we're
11:51now heading into uh double body weight
11:54territory to give you an idea that's
11:56like four lifting over 400 kilograms oh
11:58I've got to get my technique right or
12:00he'll make me do it again yeah it's true
12:01think of push not pull okay push those
12:04knees out stretch the out of those
12:07arms head to ceiling and he's out and
12:09push and he's out and push yeah real
12:12nice
12:14yeah man nice no shaking yeah that was
12:17clean that was clean no no no no
12:20lawnmower yeah no
12:23200 there
12:24we'll go for it we'll go for it world
12:26record not I don't know about today
12:28maybe not today 200 kilograms now yeah
12:31time to get serious let's get it right
12:33first time
12:35take your time for this setup long arms
12:39think of that leg Drive
12:41massive breath
12:42push push push push push push push push
12:44push yeah man oh yeah
12:49man no fuss good job
12:54man no dead Lifting for months come back
12:57and pick up where you left off that's
12:59sick show that guy in the comments
13:01that's sick I'm leaning more towards 205
13:04than 210.
13:06yeah
13:09suck it up we're putting 210 on I know
13:11you know you'll get it I know you'll get
13:13it
13:13so I think you can do a 205 but what's
13:17the 205 anyway you've just done 200. 210
13:20then
13:24it's an increase yeah that's that's uh
13:26that's gonna look ugly but it's there
13:29and this is where we risk injury right
13:33or what we can do is is plant a seed
13:37build some building blocks and then come
13:39back for the world record on another day
13:42stay tuned
13:44okay okay
13:47just let's hit 205 so the way that we
13:49get exactly 205 is that the comp Clips
13:52these are 2.5 kilograms so when you add
13:54those on top I don't know how much they
13:55weigh but they don't count so it's a
13:57waste okay okay so something that
13:59happened on the last set at the top
14:01you're here
14:02right and then it kind of it's kind of
14:04like a bit of hitchy movement so what
14:06you need to do is lock lock cool so
14:09focus on slamming in these locks
14:12right and then right at the last part so
14:15it's the knees are locked that pulls
14:16your body out of the way so when your
14:18knees are soft and you're sliding up
14:21your body it's inefficient okay so get
14:23your knees out of the way so lock hard
14:25flex your quads and then drive
14:28your hips through bang bang okay
14:31so it looks like today maybe I won't be
14:33getting the world record for the world's
14:36strongest deadlift but what I could be
14:37walking away with if we hit this is my
14:40personal best ever without training
14:43the stakes are high so just so you know
14:45James yeah whatever act you put on for
14:47this this isn't strong I'm not gonna
14:49you up all right sorry
14:52okay you ready
14:57let's do it
14:58let's do it
15:01same thing get those knees out arms long
15:04drive drive drive yeah that's clean
15:08that's clean
15:10BB brother nice work man cheers
15:15let's go I'll take that that 210. you
15:18get to live another day about before you
15:21can rest another day ah that that 210
15:25would have been there just that too
15:26would have been there I think we'll come
15:27back for that one yeah I think we'll
15:28come back that was good bees and their
15:30Max's and they up their technique
15:32and they say of course I've up
15:33technique it was my absolute Max
15:35that was good technique that was like a
15:38robot and if it wasn't for the good
15:40technique you probably wouldn't have
15:41gotten it you know people say I've got a
15:43break technique to lift the heaviest
15:44weights actually that's what the
15:46technique's there for to help you lift
15:47the heavyweights okay so now
15:49um
15:50Denny's going to go 120.
15:53so that was just the smidgen over two
15:56times body weight and if you want to see
15:58considerably more than two times body
16:00weight
16:01what are the chances of someone else
16:03looking to break Thor's record on the
16:05same day foreign
16:10I think five
16:12come on bro
16:15do you have chalk
16:16[Music]
16:18let's go didn't you let's go dinny is it
16:21this turn turn off what are you waiting
16:22nearly yeah almost well if we put five
16:24kilos on it's two and a half but if
16:26you're doing it for five reps you're
16:27smoking it why don't we just go five
16:29kilos two and a half kilos on didn't it
16:31let's go one rep let's go one rep
16:34let's go the energy
16:35[Music]
16:38is it easy
16:42if you go two and a half on each side
16:43that's two and a half times body weight
16:45yeah uh for five
16:48so then someone today will be breaking
16:50Thor's record yeah pretty much
16:55let's go to energy
16:57easy reps
17:04he's here easy let's go
17:07beautiful
17:11let's go three oh
17:15let's go let's go the set's not over
17:19until you get five reps of Two and a
17:20Half body weight let's go top
17:23let's go Denny's top oh oh one more
17:28I guess
17:31five reps on 125.
17:34and the top held it the top held it
17:37congratulations so two and a half times
17:39body weight yeah five reps though
17:42yeah
17:43two times body weight for hypertrophy
17:46it's gonna have turned off
17:50well ladies and gentlemen looks like
17:52Thor thorbiance in the statement
17:54for Beyonce your title will remain yours
17:57for another day thanks for watching
17:59[Music]