When doing reps of (classic) deadlifts: should the weight be returned all the way to the starting position (i.e. placed back on the floor, in a controlled descent), or rather should it only approach the floor before the next rep, keeping the muscles under constant tension?
The name deadlift gives it away. In fact, think of it as a dead–lift. It was meant to be a heavy weight pulled from a dead stop from the ground.
By boucing off the ground or using reflexive tension, you actually get less from the lift than stopping completely. There are forms of the lift where you don’t bring it all the way down, but with your reference to classic this would be my answer.
I like to take a second or two between 2s or 3s and reset my feet and think about…chest out, head up, pull back.
It’s my ‘pre-shot routine’ that helps keep the focus.
It depends on who you ask, but I am from the school of thought that says you should set the bar down each time you do a rep, so you will maintain good form and concentration.
Great - thanks for the info. I’m glad I asked, as I’ve been doing them incorrectly of late.
One more - do you use a controlled descent, or let the weight fall pretty much on its own? Obviously the ‘up’ portion of the lift is the focus of the movement, but is there an advantage/disadvantage to controlling the ‘down’ phase?
Thanks again.
I believe it was Dan John in one of his articles that recommended you put the weight down, stand up for a few seconds, then pick it back up if you’re going to do reps. I could be mistaken on the author, correct me if it was someone else (Dave Tate perhaps?).
[quote]jolly roger wrote:
Great - thanks for the info. I’m glad I asked, as I’ve been doing them incorrectly of late.
One more - do you use a controlled descent, or let the weight fall pretty much on its own? Obviously the ‘up’ portion of the lift is the focus of the movement, but is there an advantage/disadvantage to controlling the ‘down’ phase?
Thanks again.[/quote]
Control would always be the best option on any lowering movement. Just don’t ‘control’ it so much you hurt your back.
Plus, your gym probably won’t like you dropping 3-400 lbs on the floor to often. Hard on the floor and weights, not to mention a nusaince to most other members. Kinda like the guy who drops the dumbells when he is doing 60 lb inclines.
[quote]sasquatch wrote:
Control would always be the best option on any lowering movement. Just don’t ‘control’ it so much you hurt your back.
Plus, your gym probably won’t like you dropping 3-400 lbs on the floor to often. Hard on the floor and weights, not to mention a nusaince to most other members. Kinda like the guy who drops the dumbells when he is doing 60 lb inclines.[/quote]
True…good thing I work out in my garage. Though it’ll be a while until I’m knocking around 400 lbs.
Orbital : yes that was Dave Tate.
It depends on your goals. If you want to compete in powerlifting, rest the bar on the ground, settle yourself for a second, and do another rep. That’s because in a competitive deadlift there is no eccentric to start the lift, as with bench and squat. Any lift is significantly easier with an eccentric at the beginning. Don’t believe me? Try setting the pins in the powerrack so you can just rest the bar on your chest for the bench, and try to bench your 1RM. You won’t be able to.
However, if you’re lifting with more of a bodybuilding mentality, the get fuckin’ huge mentality, you might want to keep yourself under tension. It’ll recruit more muscle fibers and such. At least this is what my bodybuilding friends tell me, I’m a powerlifter.
[quote]sasquatch wrote:
Control would always be the best option on any lowering movement. Just don’t ‘control’ it so much you hurt your back.
[/quote]
This isn’t necessarily true, especially when it comes to heavy compound exercises. Oly lifters drop the weight after the movement is complete. I would advocate dropping the weight once it gets past your knees. Controlled lowering of heavy weight will place undue stress on your lower back.
-J
[quote]JuliusA wrote:
sasquatch wrote:
Control would always be the best option on any lowering movement. Just don’t ‘control’ it so much you hurt your back.
This isn’t necessarily true, especially when it comes to heavy compound exercises. Oly lifters drop the weight after the movement is complete. I would advocate dropping the weight once it gets past your knees. Controlled lowering of heavy weight will place undue stress on your lower back.
-J[/quote]
As I stated–under control, but don’t hurt your back. I also stated, and it’s probably true for the majority of people on site, that most gyms won’t allow you to ‘drop’ the weight.
But, definately, don’t get hurt lowering it.
I’m one of the lucky ones… my gym has an oly platform with top-of-the-line Eleiko bumper plates and barbells.
I’ve only had one person complain (old dude) about me dropping the weights, and a trainer immediately stepped in and basically told him to shut up because I was using the equipment adequately. That was sweet. Not all trainers are bad.
-J
I do have available an area that has one of those hard rubber matt type special thingys. Not great, but it does allow us to do our cleans and deads in the area.
To date nobody has complained, but The only real noise is max type lifts, and those are few and far between.
They recently changed to rubber type coatings on the weights instead of the old metal Yorks. That also reduces the noise quite a bit.
Sign on my gym wall:
“Anyone caught banging weights will lose their membership. Consider this your first and only warning.”
Drop the weight to the floor, but don’t let go of it. Lowering the weight under control is bad for your back, and at heavier weights (1R max) it will be impossible.
[quote]r00k wrote:
Sign on my gym wall:
“Anyone caught banging weights will lose their membership. Consider this your first and only warning.”
[/quote]
Umm…that’s some dangerously hardcore rules. They must take you out and publicly flog you if you use chalk.
my experience is exactly what cap’nsalty said.once you get some plates on there you’ll never be able to “lower it”.
in addition my advice is don’t lower past your knees even if repping with lower weights. i took myself out of action for two months doing just that -and for the first couple weeks i couldn’t even pick up my toothbrush-it sucked! all because i missed perfect form while doing reps w/ only about 70% of my 1rm. i let the weight get a little bit forward coming down, probably because of fatigue, and then BAM ! BITCH SLAPPED! by an instantaneous lesson on leverage and multiplying forces. don’t fuck around with the deadlift. mess with the bull and you’ll get the horns.