May all of your deadlifts be quiet.
Ed Coan (@eddycoan
) is widely regarded as the greatest power lifter of all time and is one of best deadlifters ever. Ed utilized a specific strategy for deadlifting in training sessions termed “dead stops with tension.” He would set the bar down after each repetition with as much control as possible in order to maintain stiffness/tension from rep to rep, and manage his positioning. He would pause briefly with the weight on the floor and then use that stiffness/tension to begin lifting the weight again. Essentially he made himself work significantly harder during the eccentric phase of the deadlift.
You can think about deadlifting strategies as existing on a sliding scale of increased speed and less mechanical tension, to decreased speed and more mechanical tension.
This is how it would look:
Bounce reps ⏩ Touch and go reps ⏩ Deadstop with tension reps ⏩ Full reset reps
Here’s how I think about executing deadstop deadlifts with tension:
Try to set the bar down from rep to rep as quietly as possible, within reason. This will force you to maintain tension and proper positioning the entire repetition.
When the bar touches the ground keep some of that weight through your body. This video shows a set of 5 repetitions with 365 pounds (this was set 6 of 8). When that 365 pound trap bar touches the floor I’m trying to maintain pull against 360 pounds of that weight. Then when it’s time to lift again I just push through my feet and stand up to get those extra 5 pounds moving. My legs are obviously moving a lot more than just the last 5 pounds, but you get the idea. The more tension you keep, the better you can manage position, and the more efficiently your legs can kick in.
#zenathleticperformance #movemore #builttolast #deadlift #trapbar #trapbardeadlift