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Dead-Stop Deadlift

Pure strength from the floor — complete reset between every rep eliminates momentum and builds true concentric power

⚡ Quick Reference​

AspectDetails
PatternHip Hinge (Full Reset)
Primary MusclesGlutes, Hamstrings, Erector Spinae
Secondary MusclesQuads, Lats, Traps
EquipmentBarbell, Weight Plates
Difficulty⭐ Beginner-Intermediate
PriorityCommon

Movement Summary​

🎯 Setup​

Starting Position​

  1. Bar position: Bar over mid-foot, about 1 inch from shins
    • Standard plates (17.7" diameter) at correct height
  2. Stance: Feet hip-width apart, toes slightly out (5-15°)
  3. Hip hinge: Push hips back, bend down to bar
  4. Grip: Hands just outside legs, arms vertical
    • Double overhand for training
    • Mixed grip for max attempts
    • Hook grip for Olympic lifting carryover
  5. Hip drop: Lower hips slightly, chest up
  6. Back position: Neutral spine, shoulders over or slightly ahead of bar
  7. Brace: Big breath into belly, brace core maximally
  8. Tension: Pull slack out of bar - feel hamstrings load, lats engage

Equipment Setup​

EquipmentSettingNotes
BarbellStandard 20kg/45lb Olympic barStandard equipment
PlatesStandard diameter (17.7")Smaller plates = deficit deadlift
FloorFlat, stable surfaceBumper plates protect floor
Weight70-95% of 1RM typicalHeavier than touch-and-go
The "Dead" in Deadlift

Dead-stop is the ORIGINAL deadlift - the bar starts "dead" on the floor with zero momentum. This is how deadlifts are performed in powerlifting competition. Every rep is a separate lift.

🔄 Execution​

The Movement​

What's happening: Perfect position before each pull

  1. Bar over mid-foot - not toes, not heels
  2. Step to bar - shins about 1 inch from bar
  3. Hip hinge down - push hips back, grip bar
  4. Set back angle - chest up, shoulders over bar
  5. Big breath - fill belly with air
  6. Massive brace - like someone's about to punch you
  7. Pull slack - feel tension, hear bar loaded
  8. Check position - everything feels right

Time taken: 3-5 seconds (don't rush)

Feel: Loaded, tight, ready to explode

Critical: SAME PERFECT SETUP EVERY SINGLE REP

Key Cues​

Primary Cues
  • "Perfect setup, every rep" - don't get lazy on rep 3, 4, 5
  • "Push the floor away" - leg drive, not just back pulling
  • "Bar close, lats tight" - engage lats to keep bar path vertical
  • "Full stop between reps" - 2-3 seconds minimum
  • "Each rep is rep 1" - same intensity, same focus

Tempo Guide​

GoalTempoExample
StrengthX-0-2-3Explosive up, no pause top, 2s down, 3s reset
PowerX-0-1-3Max speed up, no pause, 1s down, 3s reset
Technique2-1-3-5Controlled up, 1s pause, 3s down, 5s reset (practice form)

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
GlutesHip extension - driving hips to lockout█████████░ 90%
HamstringsHip extension, especially off the floor█████████░ 85%
Erector SpinaeMaintain neutral spine under maximum load████████░░ 80%

Secondary Muscles​

MuscleActionActivation
QuadsKnee extension at start of pull██████░░░░ 65%
LatsKeep bar close to body, shoulder stability██████░░░░ 65%
TrapsStabilize shoulders, hold bar██████░░░░ 60%

Stabilizers​

MuscleRole
CoreMaximum torso rigidity, protects spine
Forearms/GripHolds the bar - developed with each rep reset
Muscle Emphasis

Compared to touch-and-go deadlift:

  • More concentric strength development - every rep starts from zero momentum
  • More quad involvement - driving off the floor with dead weight
  • Better motor pattern practice - perfect setup every rep
  • Less continuous tension - resets allow brief recovery

Best for: Maximum strength, powerlifting, learning technique, building off-the-floor strength

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Not fully resettingBouncing reps, minimal pauseBecomes touch-and-go, defeats purposeCount "1-2-3" between reps, release grip if needed
Setup degrades over repsRep 1 perfect, rep 5 sloppyPattern degradation, injury riskFilm yourself, check EVERY rep's setup
Hips rising first"Stripper deadlift"Turns into stiff-leg, back overworkedCue "chest up," ensure simultaneous hip/shoulder rise
Rounded lower backLumbar flexion under loadDisc injury riskLighter weight, better bracing, improve mobility
Rushing between reps1 second "pause" at bottomNot enough reset, form suffersMinimum 2-3 seconds, breathe and reset properly
Bar drifting forwardBar away from bodyInefficient, strains back"Lats tight" - pull bar into body
Most Common Error

Setup getting progressively worse over the set - Rep 1 is perfect, by rep 5 hips are shooting up and back is rounding. The ENTIRE POINT of dead-stop is perfect setup every rep. If you can't maintain it, stop the set or reduce weight.

Self-Check Checklist (EVERY REP)​

  • Bar over mid-foot before pulling
  • Neutral spine (not rounded)
  • Pull slack out before initiating pull
  • Hips and shoulders rise together
  • Bar path is vertical
  • Full lockout without hyperextension
  • 2-3 second pause between reps

🔀 Variations​

By Execution Style​

AspectDetails
ResetFull stop, 2-3+ seconds between reps
Best ForStrength, technique, eliminating weaknesses
EmphasisConcentric strength, setup practice
Weight75-95% of 1RM

This is the standard version - TRUE deadlift

By Stance/Setup​

AspectDetails
StanceHip-width, toes slightly out
GripHands outside knees
Best ForMost people, balanced development
EmphasisPosterior chain, glutes, hamstrings

By Training Purpose​

VariationChangeWhy
Heavy Singles1 rep at 90-95%Peak strength development
Triples3 reps at 85-90%Strength with practice volume
Extended Reset5-10s between repsTreat each rep as max effort

Grip Options​

Grip TypeWhen to UseProsCons
Double OverhandAll training setsBuilds grip, balanced developmentLimits max weight
Mixed GripHeavy sets, max attemptsCan hold most weightBicep tear risk, imbalanced
Hook GripOlympic lifting carryoverSecure, balancedPainful on thumbs
StrapsVolume work, avoid for strengthRemove grip limitationDoesn't develop grip strength
Grip Strategy for Dead-Stop

Use double overhand as long as possible. Dead-stop allows you to re-grip between reps, giving your grip a mini-break. Save mixed grip for 85%+ loads or max attempts.

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% 1RM)RIR
Max Strength4-61-34-5 min85-95%0-1
Strength3-53-53-4 min75-85%1-2
Hypertrophy3-45-82-3 min70-80%2-3
Technique3-53-52-3 min60-70%4-5

Workout Placement​

Program TypePlacementRationale
Strength-focusedFirst exercise, alwaysMost demanding, requires complete freshness
PowerliftingPrimary competition liftMust practice dead-stop for competition
Full-bodyFirst lower body exerciseBiggest compound movement
Pull dayFirst exerciseFoundation of posterior chain work
Best Use Case

Dead-stop deadlifts are the gold standard for building maximum strength. Use them in strength blocks, for beginners learning technique, and when preparing for powerlifting competition.

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1-2x per week3 sets of 5 reps - focus on perfect setup every rep
Intermediate1x heavy, 1x lightHeavy: 4-5 sets of 3-5, Light: 3 sets of 5 at 70%
Advanced1x per week5-8 sets, periodized, often singles/doubles/triples

Progression Scheme​

Linear Progression

Dead-stop deadlifts respond well to simple linear progression for beginners and intermediates:

  • Hit target reps with perfect form = add 5-10 lbs
  • Form breaks down = repeat or reduce weight
  • Progress slowly and steadily

Sample Progression (Strength)​

WeekWeightSets x RepsNotes
1275 lbs5x3Baseline, perfect setup every rep
2285 lbs5x3Add 10 lbs
3295 lbs5x3Add 10 lbs
4225 lbs3x5Deload (75%), maintain technique
5305 lbs5x3Continue progression
6315 lbs5x3Add 10 lbs

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Trap Bar DeadliftEasier to maintain perfect setup, back-friendly
Rack PullReduced ROM, easier mobility demands
Kettlebell DeadliftTrue beginner, learning reset pattern
Romanian DeadliftLess weight, simpler setup

Progressions (Harder)​

ExerciseWhen ReadyLink
Deficit DeadliftIncreased ROM, harder off floor
Paused DeadliftEliminate any momentum at weak point
Snatch Grip DeadliftWider grip, more upper back demand

Alternatives (Same Goal, Different Movement)​

AlternativeHow It Compares
Trap Bar DeadliftCan often lift more, easier form maintenance
Sumo DeadliftDifferent leverages, same dead-stop concept
Safety Squat Bar SquatDifferent pattern, comparable strength builder

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Lower back painSpinal loading under max weightUse trap bar, lighter loads, or RDLs
Disc issuesCompression and shear forcesAvoid or get clearance from PT
Hamstring injuryLoaded stretch positionWait until healed, start light
Poor mobilityCan't achieve proper setupWork on mobility OR use rack pulls/trap bar
Stop Immediately If
  • Sharp pain in lower back (not muscle burn)
  • Shooting pain down legs (nerve involvement)
  • "Pop" or sudden pain in bicep (mixed grip)
  • Complete loss of spinal position
  • Dizziness or vision changes

Injury Prevention​

StrategyImplementation
Perfect setup every repNever rush - 3-5s setup time minimum
Brace maximallyBig breath, tight core before EVERY rep
Film yourself regularlyCheck spine position, bar path
Progress slowly5-10 lbs per week when form is perfect
Use a belt for heavy sets80%+ of 1RM
Warm up thoroughlyMultiple sets building to working weight

Common Injury Risks​

  1. Lower back strain - From rounding or poor bracing (most common)
  2. Bicep tear - Mixed grip + heavy weight + jerking motion
  3. Hamstring strain - Pulling too heavy with poor positioning
Injury Prevention Priority

Dead-stop deadlifts are SAFER than touch-and-go because you can reset and check form every single rep. Use this advantage - don't rush your setup. A perfect setup is injury prevention.

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipFlexion to extension90-100° flexion🔴 High
KneeFlexion to extension60-90° flexion🟡 Moderate
AnkleDorsiflexion10-15°🟢 Low
SpineMaintain neutral (isometric)Zero movement ideal🔴 High
ShoulderStabilizationMinimal🟡 Moderate

Mobility Requirements​

JointMinimum ROMTestIf Limited
Hip90° flexion with neutral spineTouch floor with slight knee bendHip flexor stretches, hamstring work
Ankle10-15° dorsiflexionShins forward over toesAnkle mobility drills, elevated heel
ThoracicExtensionMaintain chest up in bottom positionFoam roll, thoracic extensions
Setup Advantage

Because you fully reset between reps, you can take time to achieve optimal joint positions. This makes dead-stop MORE ACCESSIBLE for those with mobility limitations - you're not fighting fatigue and poor positioning like in touch-and-go sets.

❓ Common Questions​

What makes this different from regular deadlifts?

Dead-stop IS the "regular" deadlift - it's how deadlifts are performed in powerlifting competition. The key feature is the complete reset between every rep (2-3+ seconds). This eliminates all momentum and requires you to build tension and pull from a dead stop each time.

Many people do "touch-and-go" deadlifts and call them regular deadlifts, but technically, dead-stop is the standard.

How long should I pause between reps?

Minimum 2-3 seconds, but take as long as you need to achieve perfect setup:

  • 2-3 seconds: Standard for most training
  • 5-10 seconds: Heavy loads (85%+), maximum effort sets
  • 10+ seconds: Singles at max weight, complete mental reset

If you're rushing through reps with 1 second pauses, you're doing touch-and-go, not dead-stop.

Should I release my grip between reps?

Optional, but recommended for true beginners and heavy sets:

  • Release grip: Forces complete reset, can check hand position
  • Keep grip: Faster between reps, still counts as dead-stop if you pause 2-3s

For learning technique, releasing grip ensures you're not rushing.

Dead-stop vs touch-and-go - which is better?

Different purposes:

  • Dead-stop: Better for maximum strength, technique development, eliminating weaknesses
  • Touch-and-go: Better for hypertrophy (continuous tension), conditioning, work capacity

Use both in your training. Strength phases = dead-stop. Hypertrophy phases = touch-and-go.

Can I do high reps with dead-stop?

Yes, but it's challenging. Dead-stop with 8-10 reps means 8-10 perfect setups. This is EXCELLENT for technique practice but very demanding mentally and physically. Most people use dead-stop for 1-5 reps and touch-and-go for 8+ reps.

Is dead-stop safer than touch-and-go?

Yes, generally. You can reset and check your position every rep, which prevents the form degradation that often happens in continuous-rep sets. However, you must actually USE this advantage - don't rush your setup.

📚 Sources​

Biomechanics & Technique:

  • Hales, M. (2010). Improving the Deadlift: Understanding Biomechanical Constraints - Tier A
  • Swinton, P.A. et al. (2011). Contemporary Training Practices in Elite British Powerlifters - Tier A
  • ExRx.net Exercise Analysis - Tier C

Strength Development:

  • NSCA Essentials of Strength Training - Tier A
  • Practical Programming for Strength Training - Rippetoe & Baker - Tier B
  • Starting Strength - Rippetoe - Tier C

Programming:

  • Wendler, J. 5/3/1 Forever - Tier C
  • Sheiko Powerlifting Methodology - Tier B
  • Stronger by Science - Greg Nuckols - Tier B

Powerlifting Competition:

  • IPF Technical Rules - Tier A
  • USA Powerlifting Rulebook - Tier A
  • Powerlifting Competition Manual - Tier B
For Mo

When to recommend this exercise:

  • User wants to build maximum strength
  • Beginner learning deadlift technique - this teaches proper setup
  • User preparing for powerlifting competition
  • User has weakness off the floor in deadlifts
  • User wants to eliminate momentum and bad habits from touch-and-go
  • During strength/power training phases

Who should NOT do this exercise:

  • Those with acute back injuries (same as any deadlift)
  • Users who can't maintain neutral spine even with light weights
  • During pure hypertrophy phases (touch-and-go is better)
  • Those with severe mobility restrictions (use trap bar or rack pulls instead)

Key coaching cues to emphasize:

  1. "Every rep is rep 1 - perfect setup every single time"
  2. "Pause 2-3 seconds minimum between reps - count it out"
  3. "Pull the slack out before every rep - feel the tension"
  4. "Push the floor away with your legs"
  5. "If your setup gets sloppy, stop the set - quality over quantity"
  6. "Release your grip between reps if it helps you reset properly"

Common issues to watch for in user feedback:

  • "My setup is getting worse each rep" - Not resetting long enough, or weight too heavy
  • "This feels really slow/tedious" - That's the point! Explain benefits
  • "Should I hold my breath the whole set?" - No, reset breath between reps
  • "My grip fails before my back" - Consider straps for volume work, mixed grip for heavy sets
  • "How is this different from regular deadlifts?" - Explain this IS the competition standard

Programming guidance:

  • Strength focus: 4-5 sets of 3-5 reps at 75-85% of 1RM
  • Max strength: 5-6 sets of 1-3 reps at 85-95%
  • Technique work: 3-5 sets of 3-5 reps at 60-70%
  • Frequency: 1x per week heavy, optional 1x light for technique
  • Placement: ALWAYS first exercise when programmed
  • Pair with: Upper body pressing, lighter accessory work (rows, RDLs)
  • Avoid same day as: Heavy squats (especially for intermediate/beginners)

Progression signals:

  • Ready to add weight: All reps with perfect setup, neutral spine, 1-2 RIR
  • Add 5-10 lbs when: Completing all target reps with excellent form
  • Regress if: Back rounding, setup degrading, pain
  • Plateau solution (3+ weeks): Deload, work on weak points (deficit DL if weak off floor, rack pulls if weak at lockout)

Red flags:

  • Setup getting progressively worse over the set
  • Bouncing reps with minimal pause (not actually dead-stop)
  • Lower back rounding on any rep
  • Sharp pain (not muscle fatigue)
  • Not pausing at least 2 seconds between reps

Comparison to alternatives:

  • vs Touch-and-Go: Better for strength/technique, worse for hypertrophy
  • vs Conventional Deadlift: This IS conventional deadlift done properly
  • vs Trap Bar: This is harder to learn, more technical, better for barbell sports
  • vs Romanian Deadlift: This is full ROM, less hamstring isolation, heavier loads possible
  • vs Rack Pull: This has full ROM from floor, harder, more complete

Periodization placement:

  • Strength phase: PRIMARY deadlift variation
  • Hypertrophy phase: Switch to touch-and-go
  • Power phase: Use with lighter weights (70%) for speed
  • Peaking/competition prep: ONLY variation (must practice comp style)
  • Deload: Same variation, reduce weight 40-50%

Teaching progression for beginners:

  1. Week 1-2: Kettlebell/Trap bar deadlift to learn hinge
  2. Week 3-4: Barbell dead-stop with PVC pipe or empty bar
  3. Week 5+: Add weight progressively, perfect setup every rep
  4. Emphasize: This builds foundation for ALL deadlift variations

Last updated: December 2024