Halting deadlift
The halting deadlift is done from the same stance as the deadlift with a double overhand
grip. The first part of the deadlift is a knee extension, and the halting deadlift emphasizes this part
of the movement. A brief review of pulling mechanics might be useful here; refer to chapter 4 if
necessary. The knee extensors function to move the load up from the floor, the hamstrings and
glutes maintain the back angle while this happens, the spinal erectors keep the spine rigid in
extension so the transfer of force from the knees and hips to the bar can occur efficiently, the
traps transfer this force to the scapulae from which the arms hang, and the lats keep the arms
from swinging forward so that the load stays in position under the shoulder blades during the trip
from the floor to the top of the knees and back down. Haltings really work the whole
arrangement of pulling muscles, but in a way specific to the first parr of the pull, before the back
angle begins to change. The amazing part of this exercise is how much work the lats get while
doing their isometric job of holding the weight back under the shoulder blades.
Take a normal deadlift stance and a double-overhand grip of the same width as for a
deadlift, lift the chest and lock the back into extension, and then drag the bar up the shins until
the patellas are just cleared, and then set it down. Don't worry about setting it down slowly, since
the work on a halting is supposed to be mostly concentric. It is very helpful to think about 1.)
pushing the floor with your feet, and 2.) pulling the bar back into your shins as it comes up.
Breathing is the same as for the deadlift; take a big breath before you pull and hold it until you set
the bar back down. Starr with 135 lbs. and take reasonable jumps up to your work set weight
Haltings will not be done in the same workout with the deadlift, so you will not be warm
when you start them as you might be with a smaller muscle group assistance exercise that would
be done after the core movement, and they should be warmed up just like a deadlift. They are
used for higher reps, but due to their shorter range of motion work sets of 8 reps will use heavier
weights than a deadlift work set of 5, possibly as high as 85% of 1RM. At this load, one work set
is plenty.
A few details should be discussed. Haltings seem to respond well to higher reps, and sets
of eight make a good place to start. Breathing takes place at the bottom, and is the biggest
problem during the exercise due to the bent-over position; the last reps of a long set are no fun
when you're out of air, and you can't really get a good breath in the start position. The grip is a
straight double-overhand, or clean, grip, as mentioned earlier. Supinating one hand for a heavy
single deadlift is a necessary evil in a meet, but multiple reps with one shoulder in internal rotation
and the other in external rotation produce an asymmetric shoulder stress. Haltings are very good
for developing the grip, since you won't be using your 1RM deadlift weight for them, and the
clean grip is harder than the alternate grip, so use it as a grip exercise too. If you get strong
enough that your grip strength is exceeded, then you can either use straps, or switch your alternate
grip - change the supine hand each rep. This change is a little trouble, and straps are fine if your
grip is otherwise strong enough, i.e. you don't normally have any trouble hanging on to heavy
deadlifts.
Some attention will have to be paid to keeping the bar against the shins on the way up.
Haltings are best thought of as a push against the ground with the feet and almost as a row at the
top as the bar breaks over the knees. Lifting the chest a tiny bit right at the top helps cue the lats,
as does pushing the bar back into the shins and knees as the bar nears the top.
Vorige keer faalde ik op 180 deadlift, net aan op de lockout, toen moest hij er per se stiff legged overheen, dus qua competitie zit je daar goed
Ik ga voorlopig niet maxen, pas weer wanneer ik 180 5 reps doe...
(wat het is ga ik hier niet zeggen, dat zien jullie vanzelf wel 
sorry voor de late reactie.
wat zijn dat dan?
vind het ook heerlijk om naast 5/3/1 soms een dagje anders/max te trainen 
