Make your sticking points less sticky, generate more power, and unleash your power. Reach next PR within 12 weeks.
The sticking point of the deadlift is frustrating. Here are three strategies that can change everything and give you more power.
Target: Activate the central nervous system and break through the sticking points.
When it comes to strength, power output, and breaking through the toughest platforms, one method stands out: overcoming isometric training.
What exactly does it mean to “overcome isometric drawings”? When you exert maximum effort on an immovable object for 5 to 10 seconds. This is usually accomplished by pushing or pulling on a barbell that is securely attached to pins.
The exact location of the isometric contraction should correspond to where you typically experience it The essential During your elevator ride. By targeting this specific weakness, you can address and overcome it.
After the intense isometric contraction, do it one or two more times to complete the full range of motion. This allows you to take full advantage of your activated nervous system and reap the benefits of isometric contraction.
By combining isometric contractions with dynamic movements (deadlifts), you can achieve an optimized time window that lasts 5 to 9 minutes. During this time, the nervous system gets ready to recruit higher threshold motor units. This enhanced physiology is ideal for training strength, speed and power, allowing you to reach your full potential.
Target: Greater force production and biomechanical stimulation.
Athletes are constantly seeking innovative technologies to enhance their performance.one way is Adjust resistance Use chains. This approach introduces additional resistance during the concentric or lifting phase of the exercise. By strategically incorporating chains into your training, you can unlock the potential for greater force production and experience unique biomechanical stimulation.
The basic principle behind chain training is called “variable resistance.” During upward or concentric motion, the chain acts as an additional load. As the chain segments leave the ground, the bar becomes heavier on the way up. This requires you to apply more force to overcome the increased resistance. result? This is a major challenge to increase muscle recruitment and activation.
The effect of the chain becomes especially noticeable in the later stages of the concentric movement. While the initial reps may be slightly slower due to the added resistance, you can perform subsequent reps at a higher speed and higher effort rate.
With the chain removed, your body will want to move faster. By getting rid of them, you’ll be able to accelerate the movement at higher speeds, generating force quickly.
In addition to the immediate effect on strength, the addition of chains introduces a unique biomechanical stimulus. By varying the resistance throughout the movement, you’ll experience a modified mechanical load that engages muscles and motor units in a unique way compared to traditional direct weight training methods.
This variability in movement execution promotes muscle adaptation and enhances exercise performance. Here’s how to perform a release chain deadlift:
- Set the chain: Hang them on the barbell. Make sure they are evenly spaced on both sides and connected firmly.
- Preparations before taking the elevator: Approach the barbell with proper form. Stand with feet shoulder-width apart and grip in line with shoulders. Keep your spine neutral and engage your core muscles.
- Execute the first delegate: Lift the barbell off the floor, pushing against the resistance of the chain. The extra weight from the chain challenges your muscles and requires you to generate more force. Complete the first deadlift.
- Chain removal: After the first rep, have a training partner or observer remove the chain from the barbell. This should be done quickly but safely so that you have a smooth transition to the second rep.
- Speed up by the second: With the chain removed, take advantage of the reduced drag and accelerate through repetitions. This acceleration allows you to experience a greater rate of speed and strength development compared to the first rep.
Target: Unleash strength and stability.
What are the benefits of centrifugal or negative deadlifts? By prioritizing controlled lowering phases, this approach places greater demands on body stability, reduces risk of injury, enhances (correct) technique, and improves strength, power, athletic efficiency, flexibility, and hypertrophy . All kinds of not loving?
Start at or near a locked position. A training partner removes the pins or boxes, allowing you to focus only on the off-center portion of the lift. Depending on your training level, you can use lighter loads for novice lifters to focus on perfecting technique, or challenge more advanced lifters with supermax loads.
Focus on maintaining a neutral spine throughout the movement and avoid hyperflexion or hyperextension. Start with lighter weights and work your way up as your technique and strength improve.
Week thirteen, test your 1RM and see what these strategies have done for you over the past twelve weeks. Pay attention to your previous sticking points and see if they become smoother.
Note that this training example does not include any additional auxiliary lifts. Just deadlift. So keep doing what you know is best for you and make recovery a priority.
- Do 4 sets of 1 rep each, holding 75-135 lbs in isometric holds at or before the sticking point for 7-10 seconds.
- Follow with 4 sets of 3 reps using 75% of your 1RM for regular deadlifts.
- Rest 2-3 minutes between sets.
- Do 3 sets of 1 rep each, holding isometric holds for 7-10 seconds with a 75-135 lb weight at or before the sticking point.
- Followed by 3 sets of 3 reps using 78% of 1 RM.
- Rest 2-3 minutes between sets.
- Do 2 sets of 1 rep each. Hold isometric holds with 75-135 lbs for 7-10 seconds at or before the sticking point.
- Follow with 2 sets of deadlifts of 3 reps using 82% of your 1RM.
- Rest 2-3 minutes between sets.
- There is no isometric hold.
- Perform 3 sets of 3 reps using 60-70% of 1 RM.
- Rest 1-2 minutes between sets.
- Use 85% of your 1RM for 4 sets of 2 reps. Add 40-80 lbs of chain to the bar the first time and remove it the second time.
- Perform 3 sets of 2 reps using 87.5% of 1RM. Add 40-80 lbs of chain to the bar the first time and remove it the second time.
- Use 90% of your 1RM for 2 sets of 2 reps. Add 40-80 lbs of chain to the bar the first time and remove it the second time.
- Use 65-75% of your 1RM for 4 sets of 2 reps without any chains.
- Perform 4 sets of 1 rep using 92.5% of 1RM. Start the lift from the locked position.
- Follow up with 3 sets of 1 rep at 98% of your 1RM and overload. Start the lift from the locked position.
- Use 95% of your 1RM for 3 sets of 1 rep. Start the lift from the locked position.
- Follow up with 2 sets of 1 rep at 100% of your 1RM and overload. Start the lift from the locked position.
- Perform 2 sets of 1 rep at 97-98% of your 1RM. Start the lift from the locked position.
- Next use 102-105% of your 1RM for 1-2 sets of 1 rep with overload. Start the lift from the locked position.
- No weird jobs.
- Do 4 sets of 1 rep at 75-80% of your 1RM.
- Deadlift 1RM test. Strive for a personal record.
Make any workout better. come on.