Should You Completely Reset Between Each Repetition of the Deadlift?
I’ve had three different low back injuries in my life, all due to shitty deadlift techniques. It was only a few years ago, after I joined a powerlifting gym, that I finally learned what could be the biggest contributor to my aching back pain: the deadlift by touch and movement, and only light touching the floor in between. rep.
If you’ve ever looked at r / fitness’s Reddit threads , you’ll find that switching completely between reps is the only acceptable way to get close to deadlifts; And it’s true, unlike the cane technique, you will benefit a lot more from a short break during the deadlift.
A full reset will help you gain strength off the ground
As Avi Silverberg writes on PowerliftingTechnique.com , the very lowest limit of the deadlift – lifting the bar off the ground – requires tremendous strength from your quads and spinal erectors (which work the entire length of your back). Fully readjusting between reps, you need the maximum strength of these two areas to lift the weight with each rep.
However, if you insist on deadlifts on the move, chances are good that you are “bouncing” your reps or helping the lower deadlift by bouncing the weight off the floor. You are using rebound momentum and not necessarily using your strength.
“If you’re consistently accustomed to ‘bouncing’ from the bottom, there will be no bounce on one rep,” Silverberg writes, which becomes a challenge for competitive powerlifters or others who are focused on raising their maximum per repetition. … By training with the deadlift release, you will be better prepared to get off the ground (and from my own experience, this is often the hardest part of the lift).
A reboot is essential for form and to avoid injury.
Between repetitions of resets, you can easily correct your form; According to K. Aleisha Fetters , an online personal trainer, while moving by touch, you do not have moments to correct the course. If you do the exercise by touch, your form is at risk if you lose tension or stiffness between each rep.
“If you lose tension on the way down and gradually do it with each repetition, then by the eighth repetition your form may completely deteriorate,” she said by phone. “Readjusting between each rep can ensure that you have maximum tension, are in the right shape, and each rep comes from the best possible foundation. Every exercise should prioritize quality over quantity, and this is where factory reset helps. “
In other words, there is a greater risk of injury when performing touch and motion deadlifts (and a 2018 study found that your posterior chain, back muscles such as hamstrings and glutes, may be at greater risk during the rebound deadlift. compared to a full-release lift).
Pause for a few seconds is ideal when doing a factory reset
Is there ever a situation in which accidental touch could serve a purpose? Yes, as it turns out, you could use them to lift less weight for more reps for some extra cardio. “It can be used to develop speed and strength,” personal trainer Kenny Mahadeo said over the phone. “But you need to pay more attention to technique.”
However, according to Fetters, dropping for at least one to two seconds is probably key if you plan to safely raise your 1RM. “It doesn’t have to be huge,” she said. “Just make sure you’re in the correct position, you have a good spine, [you] press your lats back and purposefully move on to the next rep. When it comes to the deadlift, a lot of people do it, but you have to get in shape and take some time for yourself. ” If you are very ambitious, you can even try the deficit deadlift , which requires standing on a dais and can be a practice of lifting the weight off the ground, although this is not for everyone.
And if you need to lose weight in order to achieve those reps with full reloads, that’s okay too – it’s all about form after all.