Calisthenics Champion tries Powerlifting - Deadlift

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We are back in the gym so we can record the last video of this powerlifting serie.

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I’m here with Valerio, a great powerlifting coach.

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Today with we are going to try the sumo deadlift.

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No, I’m not gonna try to max out, since I’m not used to this exercise….

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…Maybe one day.

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Last week he has explained me how to do a sumo deadlift, today I’m full of scabs, this is why I’m wearing these technical socks

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Hopefully the scabs won’t bother me too much.

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We will increase the weight after every set like the previous videos.

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Bend your legs until you reach the barbell.

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Look forward.

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Hold tight the barbell and lift the barbell slowly.

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Push right there.

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Down.

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Spread a little your legs.

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Push right there.

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Very good.

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3 more reps.

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Slower, even if it’s lightweight.

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Andrea: Better?

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Very good.

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Maybe I have to relax more my lats.

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Exactly. Lift the body and wait for the weight to come up.

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Very good, I have told you to spread your legs because you tend to lean too forward.

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So with widen legs you can push better using every part of your feet.

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The execution is okay, let’s increase the weight. 90kg next.

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For your next set I want more posterior pelvic tilt.

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I know this sentence is wrong, but Andrea tends to activate too much his back.

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So by having a better posterior pelvic tilt he will be able to push more with his legs (and he will put less stress on his back).

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This advice is strictly for Andrea’s body.

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I have too much anterior pelvic tilt.

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Exactly, you need to neutralize it.

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In this case it’s okay to say “more posterior pelvic tilt”.

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If a person does exactly the opposite (too much posterior pelvic tilt) I would say “focus on the anterior pelvic tilt more”

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Okay, these are specific recommendations for me.

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Absolutely.

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So don’t take too seriously what we are going to say in this video, these are just little tips to improve his deadlift based on his body shape.

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Okay, perfect.

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Look forward. Push slowly.

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Put your butt a little higher.

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This is it, start right there.

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Another one.

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The barbell should be closer during the whole rep.

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Very good.

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Last one.

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Very good.

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Stay closer with your hips to the barbell, so you won’t lean forward during the repetition.

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This execution at higher weight would put too much weight and stress on your back, we don’t want that.

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The less we use the back, the better.

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The more you push with your legs towards the ground, the less stress you have on your lower back.

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So if you push right maintaining your physiological lines you should not have any risk of injury.

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If you didn’t get it just rewind this part of the video ahah.

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Raise your body and hold the barbell with your hands.

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Push right there with your legs.

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Let your shoulder go down.

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Andrea: More relaxed.

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Exactly.

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Push on the ground. Andrea: Better?

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Definitely better.

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Lift your body and relax the lats. Good.

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Very good.

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Nice!

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The more you activate your lats, the more you pull. The less you activate your lats, the more you push with your legs.

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With calisthenics you tend to train a lot your upper body, but for most people the lower body is stronger than the upper.

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With your body type you can easily deadlift more than 200kg with a little bit of training.

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Your body type is perfect for deadlift.

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You have big arms, so your bench press is already good, but with your levers the deadlift is the perfect exercise for you.

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If you think about powerlifting, you have a very good body type.

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You have long arms, short femur and a lot of upper body muscles.

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In my opinion you could do great in all 3 big lifts. Not many people have this levers.

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Don’t lift the barbell if your shoulders aren’t completely down.

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Push on your feet, on your feet!

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Another one.

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Andrea: Right? Valerio: Yes, up up.

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Very good.

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The 2nd rep was better than the 1st one.

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You trusted yourself more.

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During the 1st rep you were a little doubtful.

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I felt the increased weight.

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You start to feel the weight, from now on we will increase by 10kg.

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The deadlift is probably the easier exercise if you consider the 3 lifts.

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You just need to slowly push on the ground and let your shoulders go down.

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I do now understand why people like the 3 lifts so much, you feel “powerful”.

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The sumo deadlift needs more technique than the regular one, you need to focus more on the execution,

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During the regular deadlift you just need to keep in mind to have the barbell close to you and push a lot with your legs

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While during the sumo deadlift you need more patient when the barbell is on the ground, the shoulder must be relaxed.

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Andrea: Should I hold tight the barbell? Valerio: As much as you can.

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Andrea: My grip is usually “relaxed” during the rep.

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Hold tight the barbell and push with your legs.

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Down.

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Another one.

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More relaxed and push on the ground.

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Push on the ground, on the ground!

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Good!

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Andrea: Probably the technique wasn’t good like the previous ones.

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Yes, you are starting to think only about lifting the weight.

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Haters didn’t even think you were able to lift 100kg.

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I know it’s still lightweight, but it’s probably better than an average not trained person.

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A lot of people think that calisthenics athletes have skinny and weak legs, at least I’m able to deadlift more than 2x of my bodyweight.

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Absolutely, keep in mind that this is your 3rd deadlift training.

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To being able to lift 140kg at your weight is already good.

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With some months of training you could do very well at national levels.

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Do you wanna see me compete in powerlifting in the future?

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Let me reformulate the phrase.

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Do you wanna see me compete again?

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If there is interest I could do less calisthenics sessions during the week and more powerlifting ones.

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Keep the barbell close to you and push.

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Up up up.

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Very good!

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This one was perfect!

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Andrea: I have felt the right activation. Valerio: This rep was beautiful.

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The more you focus on the right position, the safer your back will be.

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I’m sure you felt less weight on your back during this set than the previous ones.

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Barbell close to your body and push.

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Up up up.

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Good, but you have leaned too much forward.

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You can do better with the proper position.

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Andrea: More posterior pelvic tilt?

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Yes.

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Andrea: I should focus more on this. Valerio: It would help you a lot.

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Keep it close to you.

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Down.

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Andrea: It was strange. It was difficult but I have the feeling that I could lift it easily with a better technique.

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Exactly.

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As a coach I’d say to keep this weight for today, but since we are recording we can increase a little bit.

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Let’s do it, let’s do it.

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This is just for the video, otherwise I would suggest to keep the weight lower and to work on the proper technique.

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I know 150kg were easy for him, so we can try 160kg.

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I do agree, we have to put on a show for the viewers.

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“Show” it’s a big word with these weights.

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I think that “show” it’s the right word, keep in mind that you are a calisthenics athlete and this is your 2nd sumo deadlift training ever.

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Up up up!

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Very good.

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Very good.

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Do you wanna try 170kg?

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This repetition was great.

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Let’s say it again, this is your 3rd deadlift training, you are already at 170kg and you only weight 62kg.

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Lift the whole body. Push on the ground!

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Up up up!

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It’s okay for today, we tried it anyway.

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You did great!

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You have pushed too quick as soon as you have heard me saying “up up up” and you have leaned too forward.

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But 160kg it’s a super personal record.

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I’m sure you can do 200kg+ with a few months of powerlifting training.

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Andrea: Let’s finish this video then.

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Andrea: What a fail.

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It’s okay, keep in mind that today was your 3rd deadlift session and you only weight 62kg,

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so I’m sure that if you cut a few kgs you could win national competitions at 59kgs with a little bit of specific training.

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I’m sure you already have the strength to do 170kg,

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you just need to understand the right activation with the proper technique.

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As we have already said in our previous videos, the more the weight the more inhibited you become,

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this is normal when you are not used to lift weights.

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You have leaned too forward and you have lost the barbell.

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I’m super happy anyway, you did great!

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You can find Valerio @the_roman_coach_

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you can also find my calisthenics programs in description.

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See you soon.

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