Justin Rivelli’s Physique Transformations

Category: Exercise Technique

Three Simple Steps That Teach You How to Deadlift
Here’s what you should know…
- Below are three simple steps that will teach you how to perform the conventional deadlift. I am leaving out a lot of a lot of sophisticated cues to keep this post clean and uncomplicated.
- Your conventional deadlift will most likely look and feel like a pro’s if you work your way “down” to it.
- It’s advantageous and imperative you learn to hip hinge before you start deadlifting.
- There are many different variations of deadlifting (conventional, Jefferson, sumo, trap bar etc.) that require different movement executions. This post isn’t so much about technique per say, but it explains a very simple and effective progression I developed that enables you to perform the conventional deadlift properly.
Have you ever wanted to perform the deadlift, or asked yourself if you are performing it correctly? I understand it’s a scary exercise, and that it’s one regularly avoided due to the fear or risk of spinal injury. That’s why this article and video series was published. To give you confidence and build assurance so that you can learn it on your own with uncomplicated information.

Here is what the conventional deadlift looks like upon first glance.

I register this looks undecorated and straightforward, and that’s the beauty of the deadlift. But don’t assume it doesn’t take some serious repetition to execute this well. Like every other movement or exercise, you will want this lift to become fearless and thoughtless with practice, but when first learning appropriate form, the deadlift will probably require a bit of thinking and could even spawn some chills.

I am omitting a lot of technical, important, and miniscule cues I use with more experienced lifters in this article. However, most people who call themselves “advanced” should still read this as they often dance around necessary deadlifting technique.

Prior to getting started, you must accept each individual may appear unalike when performing the exercise, and that’s fine. The main point I want you to grasp is that your form, positioning, and technique throughout the deadlift will probably strike the eye differently than when compared to others. This is mostly because we all have different structures, restrictions, and or limitations etc.

Enter The Progression…

STEP #1: LEARN AND MASTER THE HIP HINGE

https://www.youtube.com/watch?v=fw9YuMaWxJY

Here is a picture of the hip hinge with a dowel…

To be able to progress and put the conventional deadlift into practice, you must first learn the hip hinge. I explain it deeply in this post, but decided to make a very quick video for the non-readers above.

STEP #2: LEARN AND MASTER THE RDL WITH A BARBELL

https://www.youtube.com/watch?v=l5ZI9CExTng

Here is a snap shot of the Romanian Deadlift…

All this is, is a the hip hinge with a barbell in your hands. RDL stands for Romanian deadlift while some even call this a straight leg deadlift. Once you have this, you’re ready for step three. Click the video above for more details on how to perform it.

STEP #3: WORK THE RDL “DOWN TO THE FLOOR”

https://www.youtube.com/watch?v=hRa7lnImkqI

If you didn’t already figure it out, the deadlift asks us to maneuver weight from the ground up. Time and time again, I see this causes people to get in some weird positions when initially getting underway. I notice the “top down” approach tends to improve the conventional deadlift quickly and dramatically. I explain this in the video above.

How to do this…

1. Set up a bar just about level with where your arms hang down too.

2. Pick the bar up off the rack, and work your way own to the floor with it, keeping the same exact form you learned in my hip hinge and RDL videos in steps one and two above.

When you progress the RDL further and further down to the floor, you will eventually be performing the conventional deadlift, with a few minor tweaks that is. Again you can see what I am talking about in the “step three” video above.

Note: If you do not have RUBBER OLYMPIC plates, I recommend you…

Set up a rack, boxes, plates, or steps etc. so the bar can rest at mid shin height with lighter weights like it would normally with the “big boy” 45lbs plates until you are able to use them. Other options include buying the rubber plates yourself, or joining a gym that has them.

Here is just one way of doing this.

*BONUS STEP #4: FROM THE GROUND UP

https://www.youtube.com/watch?v=ueT1uO_x-D4

Here is a picture of the conventional deadlift, as it starts from the bottom up…

The deadlift requires you start the exercise from the floor, not from the top down like I showed you in step number three. Now that you know how to lower the bar down to the correct position, it’s time to start pushing your heels into the floor and initiating the exercise from the bottom up. I explain this more in the video above.

This isn’t easy, it calls for patience, and takes consistent practice with the objective to get better for this progression to work. This is true for all “fitness levels”.

When first learning the conventional deadlift, people tend to get overwhelmed with too much information too soon. This simple progression allows you to feel the position first, leaving room for more technical instruction to be pursued later on. Expect more “big league” specialized cues on this exercise soon!
August 6, 2014
Fix Your Push-Up Technique With This Simple Progression
In this video I talk about…
1. Some of the most common mistakes of the push up I come across.
2. How to fix them.
3. One of the simplest, yet most effective push up progressions ever.
April 12, 2014
Is This Common Triceps Extension Mistake Actually Correct?

Do the elbows really have to stay stationary when doing any sort of triceps extension?

We all know the triceps extend or straighten the elbow, but we often forget it extends the shoulder as well. See what I am talking about in the video below and figure out how you can get more out of any triceps exercise.

https://www.youtube.com/watch?v=coAuzPshMuk

While we’re on the subject of the triceps, I’ll show you an easier way to set up for either cable or free weight skull crushers.

March 30, 2014
After Watching This Video You Will Never Do Pullovers The Same Again
I figured it’s time I start talking on camera, so in these videos you will learn…
- How to perform the pullover correctly.
- A new version of the pullover.
- How to regress the pullover if you don’t have the mobility, and why I love them with cables on the floor.
If the videos below help you or someone that you believe could benefit from them, subscribe to my channel, like it, and or share these wherever you wish. I don’t think you will ever do a pullover of any sort the same again after watching!

https://www.youtube.com/watch?v=GmzZe9jkh9Q

https://www.youtube.com/watch?v=qssAnxGsFjk
March 24, 2014
Lat Pulldowns: How to Make Them More Effective
In this post you will learn…

1. Eight “mistakes” of the lat pulldown.
2. How to make this exercise more effective.
3. What a “good” lat pull-down looks like.

The lat pull-down is an extremely common exercise I see butchered daily. Below you will learn how to make this exercise more effective by generating more tension on the musculature you are aiming too (the latissimus dorsi or the “lats”). Let’s get started.

EIGHT LESS THAN OPTIMAL WAYS TO EXECUTE THE LAT PULLDOWN

1.) The elbows go behind back behind your torso, not towards your back pockets.

When you pull your elbows back, the humerus (upper arm) glides forward and causes and excessive amount of stress on the anterior capsule (front) of the shoulder. It also causes an anterior tilt of the scapulae leading to less tension on the musculature we want. The latissimus dorsi or the lats.

2.) The Chest Caves, The Shoulders Shrug, & Or Your Using Too Heavy Of Weight

This usually happens when you get tired, or the weight is too heavy for you. This can also reinforce problem number one.

3.) Pulling The Bar Too Low

Most people don’t even have enough mobility to pull the bar to the chest, forget going any further. By pulling the bar down this far you disengage the lats (the muscles you want to be “working”) and almost automatically make mistake number one mentioned above.

4.) Excessively Arching The Back & Extending The Ribs

This isn’t “wrong” but by excessively arching your upper back you switch from primarily using your latissimus dorsi (lats) to using your middle trapezius and rhomboids. Since this exercise is called a lat pulldown, I am guessing most of you would like to know how to maximize the activation of your lats. Over extending your thoracic spine isn’t how you do this.

5.) Leaning Back (different than arching)

Again not “incorrect” however, here you are using your HIPS in place of the slight upper back arching (thoracic spine extension) you need to engage the lats. People with poor upper back (t-spine) mobility tend to do this. By leaning back you also switch from primarily using your lats to using your middle traps and rhomboids.

6.) Pulling The Bar Behind The Head Without Enough Mobility & Excessive Forward Head Forward

I disagree that the behind the neck lat pulldown is inherently bad, but it’s the application of it that makes it a poor movement.

You can pull the bar behind your head, but most people lack the required amount of mobility and flexibility to do so. This in turn can be damaging to the shoulder (increase your risk for shoulder impingement and cause damage to the anterior capsule). This exercise also usually reinforces more forward head posture because as you pull down the bar, most people protrude the head forward (see the picture above) to prevent slamming their head during the movement.

7.) Calling It A Lateral Pulldown!

Like I have said multiple times already, the primary muscle being used in this movement is the latissimus dorsi. Your not executing anything “lateral” here.

8.) Not Feeling It In The Right Place

People who perform this exercise can end up feeling it too much in the…

1. Biceps: There arms take over the movement. This is actually okay if it’s your goal.
2. Forearms: They curl the wrists. Again, it’s okay if it’s your objective.
3. Front of the shoulders: They make mistake number one.

Using less range of motion, changing your grip, holding the correct bottom position, or going lighter can help with this problem. With that said using the cues and techniques I am about to show you usually help you feel this movement where you should be. In your lats.

MAKING THE LAT PULLDOWN BETTER

The grip doesn’t matter (underhand, overhand, neutral, wide, narrow, different bars etc.) as the form basically follows the same rules for each.

Note: If you do notice you cant get into the correct positions below (for example you cant stop your shoulders from rounding forward) you may need some more specific exercise regressions, extra mobility work etc. first.

For The Visual leaner: Here is a picture of a correct lat pulldown.

For The Auditory Learner

Internal cues:
- Keep your shoulder blades (scapulae) and elbows down.
- Pull through the outside of your hand (your pinkies).
- Squeeze your glutes
- Keep your back straight
External cues:
- Stick your elbows and or the top of your shoulders in your back pockets.
- The top of your head is reaching towards the ceiling.
- Pinch a penny between your butt cheeks.
For The Kinesthetic Learner

I can’t touch you through the computer, Instagram or even Facetime etc., but if I could or if you want a partner to help you, have them…

1.) Put you in a correct position. For one example, if you were shrugging your shoulders (getting no scapular depression) I would push your shoulders down.

2.) Exaggerate your poor positioning to an extreme. This way you could feel what is wrong. Then I would have you perform the correct movement by yourself, or with some ” hands on” assistance if necessary.

3.) Hit, touch, or tap on the primary musculature that should be doing the work. In this case it is the lats (short for latissimus dorsi).

If you’re still not feeling it in your lats you may need to go lighter and hold a fully contracted position for 10-20 seconds. You can do this multiple times a week. Note that this may take a week or two, and even more until you really “get” it.

One of my Favorite Versions of the Lat Pulldown to Reinforce Good Technique

Try wrapping handles, two sets of straps, etc. around the lat pulldown bar that won’t slide. This allows you to pull the bar straight down, not in front or behind you to minimize things that can go wrong.

But be careful, and don’t do this! In the picture below the handles are too short and you can cause some damage to the top of your skull because of this. Note how my elbows can’t come down any further or my head would get crushed.

Instead get some longer handles or tie two sets of straps together etc. and do this. Now the bar won’t bash your head.

Setting up the exercise like this will ensure the lats are working over other muscle groups like the mid traps. Now you can pull straight down to your head without going behind the neck, or worrying about all the other mistakes I mentioned that come with keeping the bar in front of you.

Just get creative. If you have two pulleys at your lat pulldown machine just simply attach two handles and pull straight down. If you have a machine that you can pull to the side like this, do that.

Wow.

This ended up being a lot longer than I expected. Showing you mistakes of the lat pulldown, how to correct them, and demonstrating what good form looks like was my goal. I did this because I just haven’t seen a fully in depth explanation of the lat pulldown presented on one page, in a logical manner in a book or online. Yet. Hopefully I did my job. Feel free to share this post if it helped you or with someone you think may benefit.
February 15, 2014
Work Your Way Up The Split Squat Scale
Like in my work your way up the squatting scale article, this post is straightforward and easy to understand. In it I will explain…
- How to “level up” your split squats or rear foot elevated split squats (RFESS). By this I mean…
- If you can perform level one easily and correctly, then you are warranted to move on to level two. If you can perform level two easily and correctly, you are given the right to move onto level three etc.
- The most common mistakes I see when it comes to performing any split squat variation.
Level One: Bodyweight Split Squats

Side view

Front view

Level Two: Goblet Split Squats

Level Three: Dumbbell Split Squats

Level Four: Barbell Split Squats

Level Five: Front Loaded Barbell Split Squats

Now that you have all the regular split squat levels covered, I figure I might as well show you those same levels with the rear foot elevated. Let’s hop right into this.

Rear Foot Elevated Split Squat Progression

Level One: Bodyweight Rear Foot Elevated Split Squats (RFESS)

Level Two: Goblet RFESS

Level Three: Dumbbell RFESS

Level Four: Barbell RFESS

Level Five: Barbell Front Loaded RFESS

Note: How to fix the mistakes I am about to tell is out of the context of this particular article. I am just making you aware of them in case you notice yourself falling into one of the categories. With that said here are…

Six Extremely Common Split Squat Mistakes

1.) The ribs are extended, or in simple terms the back is arched.

Below is a demonstration of the ribs extended in a standard split squat. If you want to see proper rib and back position, refer to “level one” (the body weight split squat side view) above.

Here is that same mistake with the rear foot elevated.

2.) The upper back is rounded, or using proper terminology the thoracic spine is flexed.

Below is a demonstration of the upper back rounding. This is usually accompanied with forward head posture as well.

Here is that same mistake with the rear foot elevated.

3.) Not using a pad of some sort for the bottom knee, AND OR slamming your knee to the ground and bouncing back up.

Below you will see I am just dropping my knee to the ground without a pad. For obvious reasons, your patella (kneecap) will hate you for that direct trauma over time if it doesn’t immediately.

Here is what that same mistake looks like with the rear foot elevated.

4.) Knee valgus or knees collapsing inward.

Below you will see my knee isn’t in line with my ankle, but instead collapsed inward. If you want to see correct knee alignment, refer to “level one” (the body weight split squat front view) above.

Here is that same mistake with the rear foot elevated.

5.) Using partial range of motion ALL THE TIME.

I’m not saying to never use partial range of motion as part of your program, I just feel you must be able to use full range of motion at whatever “level” you perform FIRST, before you are allowed to use partial at it. This keeps you from “cheating the system” and evenly strong throughout each entire movement.

Here is what partial range of motion would look like with the split squat. You would go down and up without touching the knee…

Here is what partial range of motion looks like with the rear foot elevated. Again you are avoiding touching the knee.

6.) Trying to progress too quickly.

For example, if you cannot perform level one with proper technique do not move onto level two. On the other hand if you can perform level one confidently and correctly move onto level two. Since I didn’t include any more regressions in this post I will give you one more quickly below as a bonus.

You will see in the picture above the weight is assisting you, so the more you use as counterweight the easier the split squat. Only once this is performed properly with good body control you are more than welcome to move onto the next level. A table, pole or anything in front of you or by your side will do.

Even though there are many more split squat variations you can implement and choose from, I included these because you can perform them at almost any training facility you step foot into. Again like in my work your way up the squatting scale article here, I find this to be a very simple logical progression no matter what client I come across. Once you master one level you can move to the next. I also posted this because I want to see more people work their way up the split squat scale safely and effectively. Whether you are an experienced lifter or beginner, rotate each type of split squat to switch up your program and challenge your body with some variability.
February 9, 2014
Work Your Way up the Squatting Scale

This article is really straightforward.

I’m going to show you a simple squatting progression, so that no matter what level you are at, you are able to train this awesome movement. All this means, is that I will list some squat variations, with level one being the easiest, and level five being more challenging, so you are able to develop towards a more advanced state, gradually in stages.

Once you can perform level one comfortably with solid technique, you can move onto level two. Once you can execute level two with good form, you are able to jump up to level three, and so on. Depending on the person, the order of these may need to be changed around a bit, but generally speaking this sequence will serve the majority of the population quite well.

Note: Even though you may be advanced enough to perform every level, that doesn’t mean you should only implement the most advanced variation. Things like your injury history, goals, structure, or pervious program etc. should all be taken into consideration. Let’s begin.

Level One: Bodyweight Squats

Side view

Front view

Level two: Goblet Squats

Side view

Front view

Level three: Front Squat

Front view

Side view

Level three: Barbell back squat

Side view barbell back squat

Front view barbell back squat

Level five: Increase range of motion dumbbell squat

Front view

Side view

I find this to be a very simple, yet logical squatting progression, no matter what client I come across. There are many more styles and variations of squats you can implement and choose from, however I included these basic five so you do not feel overwhelmed. The squatting scale above provides you with a series of exercises, so you can improve upon this movement in a safe and productive manner. Again, as long as you are able to maintain good technique with a previous level, you are warranted to move to the next.

February 2, 2014
You Must Learn This Before You Start Training (For Ladies and Gentlemen)
In this article I’m going to teach you three things…

1. Why you need to learn the hip hinge before you begin any type of training program..
2. The mistakes I come across in just about every client when coaching it.
3. How to correct these exact errors.

WHY LEARN THE HIP HINGE?

If you cannot perform a proper hip hinge, you should not be attempting some of the most important and popular exercises being taught or performed today. These include the deadlift, kettlebell swings, and rowing variations etc.

In person, I rarely work with someone that can initially perform a good hip hinge. Without question it usually takes in depth proper teaching, practice, grooving and loading to understand. In simple terms it takes repetition. Actually, proper repetition with the objective to get better is more like it.

The hip hinge is often overlooked in training facilities, rehab centers, and in everyday life. I cannot believe more personal trainers, athletic trainers, physical therapists, chiropractors, and orthopedics, etc. do not make sure they themselves and their clients or patients know how to perform it.

Since no amount of treatment or therapeutic modality is going to cure this movement, I believe it is my job to teach every single one of you how to do it. It’s not only appropriate but necessary you can feel the difference between loading a movement through your spine (and other unwanted areas), and loading a movement through more appropriate places like your hips and hamstrings.

Whether you are picking up something up and putting it down, shoveling, tying your shoes, or getting up from a toilet seat, a proper hip hinge will spare you the repetitive unwanted trauma that will lead to inefficiency and injury.

Here is what a good hip hinge looks like before I present, assess, and correct common mistakes of it.

HERE ARE FOUR COMMON MISTAKES OF THE HIP HINGE ND HOW TO CORRECT THEM:

Problem One: The hinge isn’t a squat.

Hip Hinging involves reaching the hips back, not dropping the butt down. Dropping the butt down, causes your weight to translate forward, not back.

If you stood with your knees against an object, they would hit it, or you would push it forward. This is incorrect. See what I am talking about in the video below.

SOLUTION!
If you were standing in front of an object and performing it correctly, your knees wouldn’t touch it at all. Look below to see a hip hinge where the hips are reaching back, but not dropping down:

Or you could even do this next to a wall to help fix your butt dropping problem.

Problem Two (s): Legs remain straight throughout the entire movement, excessive rounding or arching occurs, butt doesn’t go back.

In layman’s terms, excessively rounding or arching the back is not favorable for long term bone, or joint health. This is usually accompanied with straight knees, and the butt not going back as well.

SOLUTION!
Problem Three: Using your lower back, not your hips to finish the lift.

The first mistake I see in this category is “leaning back”. This is where people use lumbar (lower back) extension, instead of hip extenison. The second mistake I see is where people do not use hip extension or their glutes at all. They are both shown in the pictures below.

Solution:
Problem Four: Hyperextending the low back, upper back, and or neck.

This might be less serious than the other problems for the majority of the population, especially seeing some coaches teach this position on purpose. But for the most part learning neutral alignment instead of hyperextending everything is a smarter safer choice. It’ll not only help with performance of other lifts, but create awareness of positioning as well.

Solution:
1. Place a dowel rod, tick, broom, or whatever you have onto your back.
2. Perform the hip hinge.
3. During the movement make sure it maintains contact with the following three places. The back of your head (occipital region), in between your shoulder blades (scapula), and your tailbone (sacrum).
4. If you lose contact, something is out of alignment. To correct it, just reassure the dowel rod is in contact with the three areas mentioned above.
If you stuck with me this long so far, thats great! Now let’s take a quick look at some exercises that involve the hip hinge I taught you above. I left out pictures of kettlebell swings, good mornings and certain Olympic lifts etc. Just note exercises other than the ones presented below will require you know the hip hinge in order to be performed.

Bent over barbell rowing:

Bent Over Rear Deltoid Raises:

Stiff Legged Deadlifts:

And finally, a short clip of the conventional deadlift using the hip hinge correctly.

By learning the hip hinge you will not only enhance your physique and performance, but prevent injury and increase your training years more than you can imagine. It will also help you look like you’re an advanced trainee, lifter, gym rat or whatever you want to call it. Whether you’re at a gym, moving a sofa, picking up grocery bags, or playing with your child at a bouncy house, you will be a master of this movement anywhere you go if you implement what I just showed you.

P.S. If and only if this post helps you please feel free to share it with anyone you believe could benefit from it.
January 3, 2014
Protected: Exercise Technique Improvement (The Push Up Edition)

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Protected: Exercise Technique Improvement (Bench Press Edition)

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