02/28/2009 - 14-time national powerlifting champion and one-time IPF world powerlifting champion, Suzanne "Sioux-z" Hartwig-Gary demonstrates three other types of deadlifts that we often use as assistance to our main competition-style deadlifting. (Narrated by Matt G.)
As many folks inquire about these exercises and have never performed them, we thought it best to do a short tutorial video demonstrating the movements.
**All of these exercises are demonstrated utilizing a sumo (wide) stance. They may also be performed in the same manner using a conventional (shoulder-width) stance.
1. The first exercise is called deadlift to knees. The deadlift to knees is performed just like the start of a normal deadlift except the lifter stops the bar at the knees, pauses, then returns the bar to the floor (starting position). This is an excellent exercise for teaching a lifter to stay arched and tight at the start of the deadlift. It also teaches one to push the weight off the floor rather than pull it from the floor. It's imperative to keep an arched/flat during the movement, tighten the abs, and pause for at least one full second when the bar reaches the knees. Sometimes we pause even longer up to three maybe even five seconds. This movement is grueling and also teaches you to fight and strain.
2. The second exercise is the halting deadlift. This movement is performed similar to the deadlift to knees except after the pause at the knee, the lifter finishes (locks out) the deadlift and then returns the bar to the floor. This exercises accomplishes everything that the deadlift to knees does and it also assists in helping break through sticking points. Typically, most conventional stance deadlifters fail at the knees or at lockout so this movement helps break through those sticking points. The longer the pause at the knee the greater the time the lifter will spend under tension. Again, this is another brutal exercise. We never go above three reps in this movement.
3. The third exercise is the deadlift using 35-pound plates. Thirty-five pound plates are smaller in circumference and diameter thereby lowering the bar closer to the floor and increasing the range of motion the bar has to travel to lockout. This is the same exact thing as standing on a plate or box. We just feel it is safer for the sumo deadlifter because of the wide stance and risk of a groin injury. This exercise is key in developing a faster start or "pop" from the floor. Most sumo deadlifters struggle at the start of the deadlift and have trouble breaking the bar from the floor. Once they get the weight moving, many times they'll finish the lift. Accordingly, this exercise is excellent at developing a stronger start.
!!!
