Training Tips for Your Next Workout - Lock Out the Deadlift

Do partial deadlifts to get past the sticking point

Hypothesis:color>

The deadlift is a great exercise for increasing full-body strength. Because the sticking point is when the bar reaches knee height, a good way to overcome this is to do lockouts by placing the bar in a power rack at knee height and starting from this position.

Research:color>

Using video, researchers from Kennesaw State University (Georgia) analyzed the lifting biomechanics during the deadlifts of 25 male powerlifters during a regional competition.

Findings:color>

The scientists actually discovered that the speed of the lift significantly slows down when the bar is about 2.5 inches below knee height.

Conclusion:color>

They concluded that the common practice of doing lockouts with the bar set at knee height in a power rack is likely not the best way to train to get stronger in the sticking point. The researchers suggested that a better method would be to do lockouts with the bar about 3 inches below knee height to train the entire area where the bar starts to slow down.

Application:color>

Set the bar in a power rack at about 3 inches below knee level. Do three sets of 3ā€“6 reps from this position at the start of your deadlift workout while you are strongest. Finish with three or four sets of full-range-of-motion deads.

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