 Hey everyone, we're gonna talk about the good exercises to pair with your deadlift today It kind of depends on what you want to do. So if you're looking for just general hypertrophy You don't you don't always need to pair anything with it And sometimes it's best if you're if you have a base level of strength and you're maybe an intermediate to more advanced lifter It's probably best to just stick with that exercise Fatigue yourself as much as you can and then afterwards move on to whatever Accessory exercise you've deemed Appropriate but today what I want to talk about is not not pairing in the sense of a workout But pairing in the sense of sets, so I would do a deadlift and then another exercise and Then I go do a next set of deadlifts next set of other exercise now Next a little scenario here So let's say I'm trying to pattern this deadlift and I'm trying to Re-learn some sort of technique that allows me to find and feel my hamstrings It allows me to load my posterior chain of muscles and it allows me to decompress my back or Stabilize my knee or whatever. I'm looking forward to doing So for this I'm usually gonna be pretty particular about the exercise that you're doing I Meaning it's very person dependent for me if I notice somebody who is really Asymmetrical and really cave in over onto their right side, you know Maybe I'm giving them something to shut down their right adductor stop pulling you over to that right side Let's turn on your glute get that hips some support so that you can drive off of that leg during your deadlifts If If that's not necessarily this scenario a good general rule for you to try is to do something that Allows you to feel those lower outer abdominals or your hamstrings Especially upper hamstring not the part down by the knee but up towards the buttocks So to speak so you could do some sort of hamstring slider curl I like that that Exhaustion that you get there really helps you tune into that muscle. It helps you feel what's going on From a from an ab standpoint you might do a one of my favorites now is the full rock back Both hands around the ground sometimes you might elevate your left knee on a pad Maybe two inches or so and this gets you a little bit of addressing or it gets you addressing that asymmetry That you might be having but it also Focuses on opposing the stuff that gets tight during your deadlifts namely you or your back Extensors it helps oppose those turn these abs on so I can recruit the muscles that I need so if you're looking for Fixing technique and feeling better stuff Oftentimes it's best to pair these deadlifts with some sort of Lower outer abdominal exercise make sure you're getting all your air out make sure you're keeping yourself pushed away From whatever ground or whatever you're you're using as your implement to help you figure out this position now next scenario what if we're you know looking more for hypertrophy stuff, so Again, I'm not really pairing it if I'm looking for strength, but strength is different than hypertrophy If I want just more muscle then I can take this exercise this deadlift and I can say okay That's my lower body exercise now What's my upper body exercise and the thing about the deadlift is it's really a whole body exercise It's trying to tear your arms right off your body That's that's kind of the visual that I like to give people because I think it puts you in the mindset of yeah This this should be kind of difficult, but that's realistically what's happening and people will get Extra slabs the muscle on their upper back shoulder arm area from doing deadlifts Even more so than doing you know tricep extensions, right because this is a big time movement You're gonna get this hormonal response and you're gonna signal a little bit more muscle growth there So what if muscle size is my my goal if I have someone who's working out Two to four times a week which is generally the the lifting schedule that I'm recommending I'm gonna have you do Probably whole-body workouts, especially if you're a slightly less experienced I want you to start exposing yourself to other movements So with a deadlift I might want you to practice the deadlift and then I might pair that not with an upper back Exercise because I think that upper back area is going to get tired. It's going to support your deadlift So we don't want to fatigue it, right? It's an accessory muscle of your deadlift So we want it to be fresh so that your deadlift is as high as possible But I might give you some sort of pushing exercise So that could be push-ups that could be a bench press a floor press that could be an overhead press some Variation some incline press dumbbells barbells doesn't matter Swiss bar if you got it you could hold a safety squat bar I'm sure and that'd be weird, but I'm sure somebody's tried it before And and you can take this pushing exercise and you compare it with your deadlift and you can push both of those exercises and and you can save some time because While you do your bench press your leg muscles and your back and whatever are pretty much resting, right? So even though there is some general sense of Nervous system fatigue that you're gonna have to deal with you get that local muscular fatigue kind of clearing out While you're doing other work. So this this session becomes more and more efficient Those are pretty much my thoughts. So if you're trying to fix something Give yourself some sort of lower outer abdominal muscle activity That is the the like catch all Recommendation that I would give you and if you're looking for high perch free Pair with some sort of pushing exercise generally you can do upper back stuff But general or any sort of pulling like a pull-off or whatever, but generally I'm gonna recommend Doing some sort of push thing and you can really maximize the efficiency of your time if you have any other questions feel free to leave them below and if you just like to do Strength stuff and keep your deadlift as just a deadlift and not try to pair anything Maybe your gym is really busy and it's hard to hold two different pieces of equipment That's totally fine, too. You're gonna still get a lot out of that So keep pushing forward and if you have any questions leave them in the comments below