What To Know
- Traditional deadlifts are performed with a continuous, fluid motion, while paused deadlifts incorporate a momentary halt at the bottom of the lift.
- Paused deadlifts take longer to perform, which can be a drawback if you’re short on time.
- Un-pausing allows for a more efficient use of energy, enabling you to perform more reps with a given weight.
The deadlifts are a foundational exercise for building strength and muscle mass. However, there are two distinct schools of thought regarding the technique: paused deadlifts and traditional deadlifts. In this article, we’ll delve into the nuances of each approach, examining their pros, cons, and which one is right for you.
Paused vs. Traditional – What’s the Difference?
The primary difference between paused and traditional deadlifts lies in the tempo of the movement. Traditional deadlifts are performed with a continuous, fluid motion, while paused deadlifts incorporate a momentary halt at the bottom of the lift.
Paused vs. Traditional – Pros and Cons
Paused Dea
Pros:
1. Enhanced Core Engagement: The paused position forces your core to work isometrically, strengthening your abdominal and lower back.
2. Reduced Back Strain: By pausing at the bottom, you can identify and correct any form issues that may lead to back pain.
3. Slow and Control: The paused technique promotes slow and controlled movement, which is essential for building muscle and strength.
4. Injury Prevention: Paused deadlifts can help prevent back and hamstring by increasing time under load.
Cons:
1. Time-Cons: Paused deadlifts take longer to perform, which can be a drawback if you’re short on time.
2. Limited Intensity: The paused position limits the amount of weight you can lift, which may not be ideal for those looking to maximize strength.
Traditional Dea
Pros:
1. Versatile: Traditional deadlifts can be used for both strength and power, making them a versatile exercise.
2. Efficient: Un-pausing allows for a more efficient use of energy, enabling you to perform more reps with a given weight.
3. Weightlifting: Traditional deadlifts allow for heavier load, which is advantageous for strength building and powerlifting.
Cons:
1. Higher Injury: Un-pausing can increase the risk of back and hamstring by not giving enough time under load.
2. Form Breakdown: The continuous motion can lead to form break down, especially at heavier weight.
3. Limited Core: Traditional deadlifts do not emphasize core as much as paused deadlifts.
Which is Right For You?
The best approach for you depends on your individual goals and training experience.
Beginners or Those with Back: Paused deadlifts are a great starting point for beginners or those with back issues. They promote proper form and reduce the risk of injury.
Strength and Power: Traditional deadlifts are more appropriate for those looking to build strength and power. The un-pausing allows for heavier weight and greater muscle recruitment.
Body Composition: Both paused and traditional deadlifts can be effective for building muscle and enhancing body composition.
Variations
In addition to the basic paused and traditional deadlifts, there are several other deadlifts.
1. Sumo: Performed with a wide stance and a more upright position.
2. Stiff-Legged: Performed with a slight bending of the knees, emphasizing the ham.
3. Deficit: Performed on a platform, increasing the range of motion.
4. Single-Legged: Performed on one leg, increasing core and stability.
Sample Workouts
Beginner:
- Paused deadlifts: 3 sets of 8-12 reps
- Bodyweight squats: 3 sets of 10-15 reps
- Plank: 3 sets of 30-60 seconds hold
Intermedia:
- Traditional deadlifts: 3 sets of 6-10 reps
- Barbell rows: 3 sets of 8-12 reps
- Overhead press: 3 sets of 10-15 reps
Advance:
- Deficit deadlifts: 3 sets of 4-8 reps
- Good mornings: 3 sets of 8-12 reps
- Hamstring curls: 3 sets of 10-15 reps
Answers to Your Most Common Questions
1. What is the best rep range for deadlifts?
For strength, aim for 3-6 reps; for mass, 8-12 reps; and for endurance, 12-15 reps.
2. How often should I do deadlifts?
Once to twice a week for strength and mass; 2-3 times a week for endurance.
3. What are the common deadlifting?
Back pain, hamstring, and lower back pain.
4. How do I know if my deadlifting form is correct?
Check with a coach or film yourself to assess your posture and technique.
5. Is it okay to round my lower back during deadlifts?
No, it is not recommended to round your lower back. Maintain a slight arch to protect your spine.
