Strategies For Movement Development: The Reverse Halting Deadlift
The Deadlift consists of four basic phases, the set up, pull, lock out and descent. There are plenty of articles, teaching progressions and information about the first three portions of the lift but much less interest and emphasis on how to properly lower the bar back to the ground. Despite this lack of information, properly bringing the bar back down has tremendous importance for both safety and performance. The two most common faulty scenarios are where the bar is either dropped from the lock out position or the athlete, satisfied with “completing” the lift allows gravity and the weight of the bar to pull them back down in an uncontrolled and haphazard manner. The former scenario is more an issue of gym culture and context. In our gym, a test lift doesnt count if the bar is dropped from lockout, plain and simple. A dropped bar might be tolerated during the last rep of a conditioning workout or perhaps at the end of a warm-up rep before some heavy work sets but this scenario is the exception and not the rule. Dropping your bar is generally considered bad etiquette and a missed opportunity to train your back.
The latter scenario, wherein the bar held but allowed to free fall pulling the lifter out of ideal positions is much more insidious. When I see this, I think that lifter probably doesn’t have the strength, positional awareness and self respect to properly finish the lift. Lets first discuss the dangers of not controlling the descent then discuss how to properly organize it.
Hazard 1: Spinal Flexion Under Load
When you allow the bar to pull you down you are by default not engaged in controlling the lift anymore which pulls your spine out of alignment and into flexion. This is often made worse by the downward acceleration which decreases your ability to control the momentum of the barbell. Any and every time you have carry a load with your back rounded you are performing some insult to your spine. Even if you think you’re off tension and “riding” the bar down until the floor absorbs most of the energy, damage may still be occuring in the soft tissue of your back. Rounding your spine on the way down is dangerous for all the same reasons it’s dangerous on the way up. Even if flexion doesnt occur, you will most likely be pulled forward off balance creating a mechanical inefficiency that your back will have to compensate for. Don’t be stupid, protect yourself.
Hazard 2: Lack of Positional awareness and weakened spinal erectors
Hinging at the hip is one of the most basic and important movement skills everyone should know how to do. Lacking this ability, whether due to weakness or awareness will inhibit every single thing you do inside and outside of the gym. Every time you rush a descent you’re losing an opportunity to reinforce this motor pattern and develop strength in your spinal erectors. If you have a hard time keeping your back on the way up, lowering under control is one of the best ways to develop your ability to maintain a neutral torso. I’ve used this “top down” approach countless times to fix people’s Deadlifts. This hip hinge awareness and strength will make you a much stronger lifter all around.
Hazard 3: Botching the set up for your next pull
Ideally the descent of the Deadlift is the identical inverse of the pull. When you bring the bar back down you should end up in the exact position you’re supposed to pull it from. If you have to “reset” your back position every time you pick it up you’re not deadlifting correctly. The bottom should be a moment to rebreath and retension, not reposition. For many people, finding extension can be very difficult at the start position. Add a little fatigue from previous reps into the mix and each rep will look worse throughout your set. It’s much easier to take the time to organize from the top down where the demands of flexibility and awareness are much less inhibitory.
How to fix your Deadlift
There are a handful of cues and movement drills that can teach you how to properly hinge at the hip but we’ll keep things simple and stay with the Deadlift itself. In the video above you see a “Reverse Halting Deadlift”, (you can call it whatever you want). In this drill the bar is picked up in the conventional fashion however on the way down we add a brief pause just below the patella. It is extremely difficult to pause at this portion of the lift in an incorrect position. If you’ve allowed your weight to drift forward or you’ve lost your back the bar will pull you down and crash on the floor. By initiating your descent with the hips pushed back and torso reaching forward you can keep the system in balance and train your spinal erectors to work they way they’re supposed to. Finish the lift by placing the bar down as slowly and under as much control as possible. It might be helpful to imagine Deadlifting onto a thin sheet of glass you’re attemptingt to not break. Especially as the weight increases, doing this under control will be brutally hard but I guarantee doing this will make your Deadlift pulls rock solid. Tomorrow you’ll see these intentionally programmed into class, but feel free to perform them on all your early warm-up sets whenever you Deadlift. I’ve been controlling my descents since I started Deadlifting and have never (ever) had issues with spinal flexion because of the strength I’ve gained from it. If I miss a lift it’s always because I lack the strength to complete the pull, never because I lost position.
Deadlifting incorrectly is dangerous. I’d rather see someone not do it all all than do it incorrectly. That being said, a well performed Deadlift is the best way to build a strong and safe back. Take the time to learn how to do it right every single time. When in doubt, ask a coach, and again, don’t be stupid.
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Why Can Some Kids Handle Pressure While Others Fall Apart? NYT
How I learned a new language in 22 Hours Guardian
Memrise
Dan L says
Worked up to 205 on the Paused Front Squat, which was just under 85% and plenty heavy.
Pistols – 4 per side with a combination of some Rx'd on the left leg and some elevated on the right. Right leg is definitely getting better on this after a lot of extra mobility work, but still has a little ways to go.
KBS – 32kg mostly Russian with a few American thrown in for good measure
Dave Fung says
Happy National Margarita Day!!
alexncox@gmail.com says
6am with Nick and McDowell, did yesterday's workout:
front squats 3 x 5 @ #165. Form was starting to break down at the end of the second and third sets, so this probably was too heavy for what we were trying to achieve today.
For the WOD I completed 5 rounds of: 6 pistols each leg and 18 swings with 2 pood kb. My right leg continues to be ridiculously more capable than my left leg. Form was poor on the left leg in the last round, but I suppose I technically finished. GOOD TIMES
alexncox@gmail.com says
Ahh, whoops, my kb swings were 24 kg, NOT 2 pood.
Need to work on my medieval units of measurement…
Noah says
I heartily recommend reading the NYT piece, I just ordered the full length book by the authors. Very interesting and applicable, and something I think a lot about. Between my full time job, school, and the gym I find lots of opportunities for testing, and a lot of what the authors talked about rang very true, and helped refine my approach.
I've often thought that one very valuable thing I've learned at the gym is how to overcome the pre-test anxiety, or how to channel it into a positive, excited, and focused feeling. Do Fran, row a 2K test, get ready for a 1RM attempt, rinse and repeat. The ability to control that feeling and let it be a boon rather than a burden has been invaluable.
I love me some brain science early in the morning.
Michelle B. says
6AM with Nick and McDowell (I ❤ AM workouts -sorry PM)
60lbs front squats @ 80% and noticeable improvement in my form. It felt great. Last set was a bit challenging though.
About the pistols…couldn't go lower than knee height due to mobility issues.
16lbs KB swings weren't too challenging, wondering if I should go up in weight.
Michelle B. says
Sorry, meant 16kg for KBs
JB says
David Fung! Where is my skateboard!
JR says
@Noah I liked it as well. My boys are different. Everyone responds differently, but it's true, if you want to get better at something, the best thing to do is keep doing it.
I am an adrenaline junkie myself. Need the speed.
Let me know how the books are.
Did squats, shoulders, chins, etc. before squash. The movie title to describe my legs is "Man on Fire."
Betz says
6am with coach Nick. Peter and I did tomorrow's work of 7RNFT at a pretty leisurely pace after a fair bit of ground based mobility work and some PNF stretching. It was my first experience with the reverse halting deadlift. It's a tricky thing to really focus on your positioning on the way down, but certainly helpful.
stellavision@gmail.com says
7 AM reverse halting deadlifts, AKA remedial work for me since I know I'm often guilty of just the sort of back rounding on the descent that these are meant to correct.
Between those, and yesterday's KB swings, and chin-ups today for good measure, my grip is fried. FRIED.
ariel says
melo and jess — you two are crazy inspiring to watch at open gym! 🙂
crossfitsbk@gmail.com says
3:30-4:40pm 1 Hour of A/R
Power Clean and Split Jerk
Worked up to 185x1x2
Pause Front Squats
Worked up to 155x2x5
3 Rounds NFT of:
6e Pistols
16 Kettlebell Swings, 1.5p
Fox says
Beginning to lift again after being sick, and realizing that I need to work my way (way) back up… 🙁
Squat
225×5
255×5
275×5 (felt like the world)
Press
115x5x3
Deadlift
315×3
365×3
405×1
425×1(F)
405x1x3
Don't even ask me about my conditioning, this counted as such.
Cloyde says
LB Squat: 45×5, 135×5, 225×5, 265×5, 265×5, 265×5
Split Jerk: 45×5, 75×5, 105×5, 135×3, 135×3, 135×3
Cleans: 135×3, 135×3, 135×3
GHD situps: 3×10
First real day after Crash-B, figured I'd "take it easy". Should have taken it easier. Since when does 265 feel like lifting a ton? Everything moved fine but man it felt heavy. Split jerk was the usual mish mash. Did the cleans separately because I feel my jerk needs attention to even them out somewhat. Did some situps then some butterfly kip "practice". Thanks to Josh and Noah for the tips throughout.