1-Minute Deadlift Tip: Pause Reps
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Do Paused Deadlifts
I’m a firm believer in many things: The Earth is round. The Bourne Ultimatum is the best Bourne movie. And most accessory work should address a weakness or technique flaw with one of your main lifts.
Enter paused deadlifts.
There’s no sugar coating here: these can be absolutely brutal, but they accomplish a few important things:
- They help synchronize the shoulders and hips (namely the latter) from coming up too fast.
- They help improve upper back (lat) tension.
- They get people stronger in ranges of motion where they’re weakest.
For programming purposes, aim for sets of 3-5 reps using 50-65% of 1-rep max, pausing 2-3 inches off the floor (or at mid-shin level depending on the individual and where the bar tends to stall) for a 2-3 second count each rep.
If you want to up the ante even further, perform a full pause in the same spot on the way up AND the way down.
You psychopath.
Comments for This Entry
S&C Week in Review: 10/25 – Edwards Training Systems
[…] Pause Rep Deadlifts by Tony Gentilcore […]October 25, 2020 at 9:00 am |
Natasha
As a Judge with the NPC for thirty plus years, a personal trainer for 38 years and a woman who has squatted 405, you need greater calve development. Positive criticism. :)October 30, 2020 at 10:43 am |
Tony Author
Cool. Also, as someone who has 30+ years of judging and personal training experience I would think you'd know the difference between calve (baby cow) and calf (human anatomy). Positive criticism...(cue happy winky face)October 30, 2020 at 11:13 am |
Rocky, Bullwinkle, & Boris
On behalf of the rest of the cast at “The Adventures of Rocky and Bullwinkle and friends,” we’d like to respond and say that the statements made by our former cast member Natasha in no way reflect the feelings of the rest of our cast and crew with regards to your Calf Development. We are thoroughly disappointed in Natasha’s, behavior and we will be taking this time to reflect her actions and whether or not we feel she should maintain her cast status. Sincerely, Rocky, Bullwinkle, Boris & StaffNovember 2, 2020 at 5:32 pm |
J-C
Hey, nice tip! Will try em out next training session! Would you recommend trying these with some other DL variations as well?January 19, 2021 at 5:19 am |