GREAT Deadlift substitute for off days

[iron addict]

If you hit the gym and are having an off day, just taking the day off is a good idea. But most will persevere anyway. If it becomes obvious you are not going to perform well lifting heavy, and it's deadlift day, load the bar with about 60-65 % of your 5 rep max and do 1-2 sets of 20 from knee level up. These should be done as a continuous motion, no rest-pausing, but you will likely need at couple very short rests to catch a couple quick breaths.

They can also be done in the power rack at knee level. Despite not being done with a relatively heavy weight, they are very demanding. Great size movement also.

And of course, they can be used anytime, not just off days--GREAT method IMO.

Iron Addict

[John Benz]

Yep....I do 2 sets with light weight/higher rep on most exercises when I'm "feeling weak." I have noticed that when I go extremely low on carbs, I don't have the energy to get in a top notch workout. So, even when I'm dieting, I eat a big carb/protein meal an hour or two before I hit the gym.

[Marz]

I hate these! I am out of breath by the time I am at 15. But they helped me alot even though I hate them. Tail bone was hurting too after these.

[panther07]

darn it where was this last week when i felt like shit during my deadlift workout and only got 3 sets of 375 on 5x5. oh well now I know next time!

[Joe]

Cool Wes, never heard of this done, will try it when I (hopefully never) have a bad DL DAY

[Strong]

I love these. They were in my routine IA layed out for me and I was a little disappointed when I had to switch.

[Siberian]

if they are done in the power rack is it ok to put the bar on the pins and reset (not a true rest, just enough time to basically touch and go)?

[The UnForgiven]

^^why not just do them as explained....??

[iron addict]

if they are done in the power rack is it ok to put the bar on the pins and reset (not a true rest, just enough time to basically touch and go)?

yes, that is fine.

IA

[Halfway]

Deads were horrible yesterday so I decided to try these out in an attempt to salvage the workout - I basically tapped the bar down on the pins at roughly knee level (trying not to bounce) and basically did a little hip thrust to straighten out. I did 595 x 20 which felt like nothing so went to 685 for the second set ... but in all honesty I didn't feel they did much of anything other than give me two HUGE road rash looking patches of 'bar burn' on my upper thighs.

If done in the rack would you reccomend setting the pins lower than knee height and not touching on any of the reps?

[iron addict]

depends on your bodies bio-mechanics. MOST people would be TOTALLY fried after that. So in your base, yes, go deeper. You probably have long arms and are starting the lift almost strait up and there is little ROM.

IA

[Halfway]

I have little stubby arms and a long torso :o and my midback is starting to ache something rotten as I type this, so I take that back - they do work something!

crazy as it sounds I'm almost tempted to go back today and try them again from 6" deeper.

looking at the vid I took, I can see the bar was tapping the pins at knee level meaning the pull itself was actually from above the knee - no wonder it was so freakin easy.. but it was the only kind of pulling I've done in months that didnt have my piriformis screaming at me to quit so maybe I'll keep doing the short stroke for a while.

[trouble]

IA, I think you need to go back and explain *why* you're starting from this particular position in terms of biomechanics..and CNS loading.

Not quite sinking in for some, methinks.

[Actual Size]

IA, I think you need to go back and explain *why* you're starting from this particular position in terms of biomechanics..and CNS loading.

Not quite sinking in for some, methinks.

Yes I agree can you pleaze explain this more.

[Dan_Grr]

Its called a partial deadlift, which is usually performed a little below or a little above knee level. Better do it inside a power rack. Since the ROM is limited people can lift much heavier weights with partial deadlifts. The muscles involved will be less though.

[kennya]

bump

[exmgtoo]

dimel deads


great movement for working the follow thru on lockouts on deads.