types of deadlift form...which one to use?

[Malodrax]

when doing deadlifts, which is the best form for strength gains and safety:

1.touch and go.. ie controlled negative (but not slow), touch for a split second and then go back up. I see most ppl using this form, and i find it easier to rep weights and keep proper form. However i think you're kinda cheating becuase even if its a really minimal "bounce" it still makes it easier.

2. drop the weight after each rep, reset, and go again. Benefits=no negatives, thus less DOMS, and more focus on actual "lifting part", no bouncing... negatives, make a huge sound, have to readjust and reset which takes up energy.

3. drop the wieght in a more "controlled manner" (basically dropping the weight really quick, with your hands still on them. pros/cons- same as 2, except you waste more energy, since you have somewhat of a neg.

4. controlled neg (not slow tho). Weight rests on the ground for 1 sec, but you still maintain grip/form.. then repeat.
Pros- no bouncing, no huuge sound, no wasted energy resetting form... cons-can't go as heavy, negtives are a factor.


so what do you guys think?

[SlammaJamma]

What's your goal?

PL - 3
OL - 2
Athletics - all of them, mainly 2. Don't know why I put 4 before.

[Malodrax]

i'm just trying to get stronger for track and soccer... Is there any real point for the neg tho? it just seems like it would put more stress on your cns...


what about going down to likean inch b4 the ground and the going back up? if seen that type too.

Also is would it be benficial to rotate between the different ones?

[Danimal]

There isn't much point to doing a slow negative. Use option 3, a controlled negative with your hands on the bar. Pause/reset, and pull again. Don't bounce.

[SlammaJamma]

Originally Posted by Malodrax

i'm just trying to get stronger for track and soccer... Is there any real point for the neg tho? it just seems like it would put more stress on your cns...


what about going down to likean inch b4 the ground and the going back up? if seen that type too.

Also is would it be benficial to rotate between the different ones?

This is probably the best way. http://www.youtube.com/watch?v=cwCQeZIvszI

[John Prophet]

I sort of do #4...especally as I am working up or on the first few work sets.

When I get tired/lazy and just want to throw in some more work I might do more of #1. The "touch and go" can be useful for instance when you do a heavy single....even if it was almost a max single you can almost always do another rep with the touch n go style.

on my top sets when I am going heavy it might be more of #3 especially the last rep.

You have to keep in mind, a lot of "mom and pop" or "commercial" gyms aint gonna tolerate a ton of dropped deadlifts, lol....so I keep that in mind and I try to "keep the peace"....but on my top set lately I have been unafraid to drop it a little on that last rep, lol.

I have never dropped a deadlift from hip high, lol...but if I were in a powerlifting friendly gym it might be a great option...you would unlock the hips and bend forward slightly (to clear the knees) then drop it. When peaking for a meet etc it might be cool to totally avoid the negative