Struggling to deadlift with good form? Whether you have long femurs, a short torso, or average proportions—your anatomy determines how you should set up your deadlift. In this video, I break down the perfect conventional deadlift setup for every body type.
You’ll learn:
✅ The 3 non-negotiable setup rules for all lifters
✅ How limb and torso length change your hip and back angle
✅ A simple test to find out if sumo or conventional is best for you
✅ Tips to protect your spine and lift stronger—no matter your build
🧠 Featuring real-world examples, expert breakdowns, and insights from the GOAT Ed Coan.
👣 Want to fix your squat too? Watch this: https://www.youtube.com/watch?v=5alpa1IikQM&feature=youtu.be
⏱️ Timestamps:
00:25 The 3 Pillars of Deadlift Setup
01:10 How To Measure Anatomy Variations
02:10 Is a More Horizontal Back Dangerous?
02:22 Step 1: Lock The Spine
02:48: Step 2: Pre-Engage The Glutes
04:03 Sumo vs Conventional (What’s Best for YOU?)
04:54 Arm Length & Technique Selection
05:41 Final Thoughts + Link to Squat Anatomy Video
📸 Special thanks to:
Bailey Haslam – @baileyhaslam_ (Instagram)
Tori Millist – @ever_so_fit (Instagram)
@MuscleandMotion – for amazing anatomy visuals
📚 RESOURCES & LINKS
🔹 Get my book on fixing injuries: https://amzn.to/3djgTpg
🔹 Get “The Squat Bible”: https://amzn.to/3qIcFun
🔹 Workout Programming: https://tinyurl.com/yc5azrx2
🔹 Subscribe for more: https://tinyurl.com/y2eq7kpr
🔹 Watch this video in Spanish: @squatuniversityespanol
🔹 Try Dubly.ai (Spanish dubbing tool): https://go.dubly.ai/squatuniversity
Music by Jaede Serry – The Calm After – https://thmatc.co/?l=FE205CB8
Music by Dakkuma – Drifting together – https://thmatc.co/?l=CF73188D
Music by Mark J – Trip to NYC – https://thmatc.co/?l=DF1673AB
Music by Aleste & Bears stories records – Fading Days – https://thmatc.co/?l=7467B165
Music by Fine Sounds – Otis Nixon – https://thmatc.co/?l=E22DAECF
Music by DonVayei – The One – https://thmatc.co/?l=C94E13D3
#DeadliftForm
#HowToDeadlift
#DeadliftTips
#FixYourDeadlift
#ConventionalDeadlift
#SumoDeadlift
#WeightliftingForm
#BuildStrength
#SquatUniversity
#StrengthTraining
34 Comments
Do you have long or short femurs based on the test I share today?
⏱ Timestamps:
00:25 The 3 Pillars of Deadlift Setup
01:10 How To Measure Anatomy Variations
02:10 Is a More Horizontal Back Dangerous?
02:22 Step 1: Lock The Spine
02:48: Step 2: Pre-Engage The Glutes
04:03 Sumo vs Conventional (What’s Best for YOU?)
04:54 Arm Length & Technique Selection
05:41 Final Thoughts + Link to Squat Anatomy Video
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Great video! 😊
A warm up routine for Pull Ups would be great from you guys please!
In the Study you cite the measurments are taken differently than you describe.
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What if my femur bones is longer .troso short and long arms??
Thanks a lot ❤❤❤
Shouldnt the average percentages at 1:29 accumulate to 100%?
I think im missing something here
So sumo will be better for the long leg ?
Ive got long arms, yet it feels natural to sumo, wtf
Exactly the video I needed at a moment where I am looking to implement dead lift to my training
Do you have any videos or deeper explanations on how to “Pre Engage” your glutes?
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How never lose balance during squats no matter the load?
Hola, ejercicios para fortalecer el suelo pélvico 😊
I don't even DL anymore (other than stiff legged) but when I did I found I was way stronger in conventional, but sumo felt easier to setup and have a more vertical back. I'm 6'1 but with a 29.5 inch inseam, in other words very long torso and short legs, and my arms are fairly short. However I'm stronger in conventional because back is my strongest muscle group relative to the rest of my body so it compensates lol. Conventional is riskier for me though. No right or wrong answers! I like sumo for glute work.
I like your friends
I have long legs and short torso. The bar always hits my knees with the regular deadlift, but is very manageable with the sumo deadlift.
I have short legs, long torso and short arms…
Hey Aaron, recently purchased your book and really appreciate the work. question..
what do you think of back extensions and Low Back Ability's channel? For someone with a history of herniated discs, surgeries, but currently healthy and functional.
Love how you break down technique so clearly 🔥💪 This advice is gold for anyone chasing strength!”
So glad I don't need Deadlifts to workout with heavy weight.
Enjoy the video… don't blow out your Back!
Ive got short arms, short torso and long femurs
Yeah but the problem is I train with my friends he's got really long arms and he is a great deadlifter the key advantage he's in a strong position from the get-go nearly locked out before he even starts to lift when I do it my arms are really short more for benching I'm in a really weak position it's hard just for me to get down to the bar let alone do a set that's the problem that's why I can never be a really good deadlifter and a lot of back problems the only Advantage I have if I get more out of lift than he does because my range of motion so much greater than his.