Reset deadlifts are a valuable technique that involves stepping back between each rep and setting up again for a set of 2-5 repetitions. This method allows for a brief pause (a few seconds) between reps, distinguishing it from cluster sets, which typically have longer rest periods of 45-60 seconds.
Why Incorporate Reset Deadlifts?
Specificity: The deadlift is unique among competitive lifts as it does not begin with an eccentric phase. The first rep of any set is the most specific because it doesn't utilize the eccentric stretch reflex that occurs in subsequent reps. By resetting for each rep, you negate the benefits of this reflex, ensuring each lift starts from a complete standstill.
Improved Setup Practice: Starting from a dead stop places emphasis on your initial position, which is crucial for effective deadlifting. Resetting allows for repeated practice of your setup, essentially treating each rep like a single. This is particularly beneficial in powerlifting, where every lift is a maximum effort.
Maintaining Form: For some lifters, the first rep tends to be their strongest, while later reps may suffer from compromised form, such as rounding the back. By resetting between reps, you can help maintain better form throughout the set and achieve more quality lifts.
Controlling Rate of Perceived Exertion (RPE): Reset deadlifts can be used strategically to manage RPE. For lifters who find consecutive reps easy (thanks to the eccentric stretch reflex), resetting can challenge them by eliminating that advantage. Conversely, for those who perform best on the first rep, this technique can help them lift with better form and increased ease.
Variety in Training: Adding resets into your routine can introduce variety to your program without significant downsides. They offer a fresh approach to deadlifting that can enhance your overall performance in our Geelong gym.
Incorporating reset deadlifts into your training can lead to better technique, improved strength, and a deeper understanding of your lift. Give them a try, and see how they can elevate your deadlift game!
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