Deadlifts are one of the most fundamental and practical compound exercises in strength training. They engage multiple muscle groups and are renowned for building strength and muscle. There are two standard techniques when performing deadlifts: touch-and-go and complete reset deadlifts.
Touch & Go Deadlifts
As the name suggests, touch-and-go deadlifts involve keeping the weight in contact with the ground only briefly before initiating the next repetition. The critical characteristics of touch deadlifts include:
Continuous Motion
After lifting the weight off the ground in the first repetition, subsequent repetitions are performed with minimal or no rest at the bottom.
The barbell touches the ground but does not come to a complete stop between reps.
Increased Time Under Tension
Touch-and-go deadlifts maintain constant tension on the muscles, as the lifter does not pause between repetitions.
This technique can lead to more significant muscle fatigue and endurance benefits.
Benefits of Touch & Go Deadlifts
Muscle Endurance
Touch & go deadlifts emphasise muscle endurance, making them suitable for athletes and lifters aiming to improve their work capacity.
Increased Repetition Potential
Continuous motion allows for performing more repetitions in less time, which can benefit high-repetition workouts or conditioning.
Improved Deadlift Efficiency
Some lifters find that touch-and-go deadlifts help them maintain better deadlift form and positioning, reducing the risk of lower back strain.
Drawbacks of Touch & Go Deadlifts
Reduced Strength Development
Touch-and-go deadlifts may not be as effective for developing maximal strength as complete reset deadlifts, as they do not fully capitalise on the stretch reflex.
Risk of Lower Back Fatigue
Performing touch-and-go deadlifts with suboptimal form or excessive repetitions can increase lower back fatigue and potential injury.
Full Reset Deadlifts
Complete reset deadlifts require the lifter to return the barbell to a complete stop on the ground between each repetition. The critical characteristics of complete reset deadlifts include:
Complete Stop
After lifting the weight off the ground, the lifter lowers the barbell back to the ground, stopping before initiating the next repetition.
Enhanced Strength Development
Complete reset deadlifts maximise maximal strength development, as each repetition starts from a dead stop, eliminating any assistance from the stretch reflex.
Benefits of Full Reset Deadlifts
Maximal Strength Gains
Complete reset deadlifts are highly effective for building maximal strength and power, making them a preferred choice for powerlifters and strength athletes.
Improved Form and Technique
Returning to a dead stop allows lifters to reset their form, ensuring proper positioning and reducing the risk of injury.
Greater Weight Lifted
Lifters can typically lift heavier weights in complete reset deadlifts than touch-and-go deadlifts, leading to more significant muscle and strength development.
Drawbacks of Full Reset Deadlifts
Longer Time for Repetition
Complete reset deadlifts require more time between repetitions, making workouts potentially longer.
Reduced Muscle Endurance
As each repetition starts from a dead stop, complete reset deadlifts emphasise muscle endurance less than touch & and go deadlifts.
Considerations for Choosing Between the Two
Choosing between touch-and-go and complete reset deadlifts depends on your goals, fitness level, and training preferences. Consider the following factors when deciding which technique is suitable for you:
Strength Goals
If your primary goal is to build maximal strength, complete reset deadlifts are preferred, as they capitalize on the stretch reflex and allow you to lift heavier weights.
Muscle Endurance
Touch-and-go deadlifts may be more suitable if you are an athlete or fitness enthusiast looking to improve muscle endurance and work capacity.
Form and Technique
Complete reset deadlifts are advantageous for those prioritizing proper form and technique, reducing the risk of injury.
Training Variety
Some individuals incorporate both techniques into their training routine to add variety and target strength and muscle development.
Personal Preference
Ultimately, the choice between touch and go and complete reset deadlifts comes down to personal preference and what feels most effective for your body and goals.
Touch-go and complete reset deadlifts are two distinct techniques, each with benefits and drawbacks. Choosing these methods should align with your strength goals, training preferences, and individual needs. Whether you prioritise maximal strength development, muscle endurance, or a combination of both, incorporating the appropriate technique into your deadlift workouts can help you achieve your desired results while minimising the risk of injury.
