Touch-and-Go Deadlift

Maximize time under tension — continuous rep deadlift style that keeps muscles loaded throughout the set for enhanced hypertrophy and work capacity

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⚡ Quick Reference

Aspect	Details
Pattern	Hip Hinge (Continuous Tension)
Primary Muscles	Glutes, Hamstrings, Erector Spinae
Secondary Muscles	Quads, Lats, Traps
Equipment	Barbell, Weight Plates
Difficulty	⭐⭐ Intermediate
Priority	Common

Movement Summary

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🎯 Setup

Starting Position

1. Bar position: Bar over mid-foot, about 1 inch from shins
   • Standard plates (17.7" diameter) place bar 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 preferred (builds grip endurance)
   • Straps acceptable for higher rep sets
5. Back position: Neutral spine, chest up, shoulders over/slightly ahead of bar
6. First rep setup: Same as conventional deadlift - perfect position

Equipment Setup

Equipment	Setting	Notes
Barbell	Standard 20kg/45lb Olympic bar	Standard size
Plates	Bumper plates ideal	Protect floor on touch, consistent bounce
Weight	60-80% of 1RM typical	Lighter than dead-stop for higher reps
Straps	Optional for high reps	Prevent grip from being limiting factor

Bumper Plate Benefit

Bumper plates ensure consistent bar height on each touch and are floor-friendly. If using metal plates, be gentle on the touch - don't bounce aggressively.

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🔄 Execution

The Movement

First Rep Setup

What's happening: Standard deadlift setup for rep one

1. Bar over mid-foot, feet hip-width
2. Hip hinge down, grip bar outside knees
3. Drop hips, chest up, neutral spine
4. Big breath, massive brace
5. Pull slack out of bar
6. Drive through floor, pull to lockout

Tempo: Normal deadlift setup and execution

Feel: Like any conventional deadlift - full setup

Critical: Perfect setup on first rep sets the tone for the entire set

Touch Phase

What's happening: Controlled descent to light plate contact

1. From lockout, push hips back first
2. Maintain neutral spine throughout descent
3. Bar stays close to body (drag down thighs/shins)
4. Lower until plates lightly touch the floor
5. Do NOT rest the bar - maintain tension
6. Breathing: Can take quick breath at bottom or hold throughout set

Tempo: 1-2 seconds down (controlled but not slow)

Feel: Continuous tension in hamstrings, glutes, back

Critical: "Touch" not "crash" - plates kiss the floor, don't slam

Reversal

What's happening: Immediate transition from eccentric to concentric

1. As plates touch, immediately reverse direction
2. Use slight stretch reflex from hamstrings/glutes
3. No pause, no reset - continuous motion
4. Maintain all tension created on descent
5. Think "bounce out of the bottom" (controlled, not wild)

Tempo: Instant reversal (0 seconds pause)

Feel: Elastic rebound from loaded posterior chain

Cue: "Kiss the floor and drive back up"

Subsequent Reps

What's happening: Continuous reps maintaining perfect form

1. Pull to full lockout (hips/knees extended)
2. Brief pause at top (take breath if needed)
3. Control down to touch
4. Immediately reverse and pull again
5. Maintain neutral spine throughout entire set
6. Breathing: Quick breath at top OR continuous hold for 2-3 reps

Tempo: 1s up, 0s pause at top, 1-2s down, 0s pause at bottom

Feel: Muscles never fully relax - constant tension

Form check: If form breaks down, stop the set

Key Cues

Primary Cues

• "Light touch, not crash" - maintain control and tension
• "Feel the bounce" - use stretch reflex appropriately
• "Back tight, entire set" - neutral spine never relaxes
• "Drive through the floor" - same leg drive as conventional deadlift
• "Breathe at the top" - reset breath between reps if needed

Tempo Guide

Goal	Tempo	Example
Hypertrophy	1-0-2-0	1s up, no pause top, 2s down, no pause bottom
Endurance	1-0-1-0	1s up, no pause, 1s down, no pause (fast pace)
Controlled	2-1-2-0	2s up, 1s pause top, 2s down, no pause (more control)

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension, especially powerful from stretch	█████████░ 90%
Hamstrings	Hip extension, eccentric load on descent	█████████░ 90%
Erector Spinae	Maintain neutral spine under continuous tension	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Quads	Knee extension at start of each pull	██████░░░░ 60%
Lats	Keep bar close to body throughout	██████░░░░ 65%
Traps	Stabilize shoulders, hold bar	██████░░░░ 60%

Stabilizers

Muscle	Role
Core	Continuous torso rigidity - no breaks
Forearms/Grip	Hold bar for extended time under tension

Muscle Emphasis

Compared to dead-stop deadlift:

• More constant tension = better for hypertrophy
• Stretch reflex involvement = slightly less pure strength development
• Higher time under tension per set = greater metabolic stress
• More eccentric emphasis = enhanced muscle damage stimulus

Best for: Muscle building, work capacity, conditioning

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Bouncing aggressively	Bar crashes and rebounds violently	Loses tension, injury risk, form breakdown	"Touch" the floor gently - control the eccentric
Resetting each rep	Pausing at bottom to reposition	Defeats purpose - becomes dead-stop deadlift	Immediate reversal from touch
Rounded back	Spine flexes under continuous tension	Cumulative stress on discs	Lighter weight, brace harder, stop set when form breaks
Too heavy	Form degrades by rep 3-4	Negates hypertrophy benefits, injury risk	Use 60-80% of 1RM, maintain perfect form entire set
Losing tension at bottom	Bar fully rests on floor	Muscles relax, stretch reflex lost	Keep bar loaded - "touch" not "rest"
Holding breath entire set	Dizziness, passing out	Dangerous	Breathe at lockout between reps, or every 2-3 reps

Most Common Error

Going too heavy and form falling apart - touch-and-go is about TIME UNDER TENSION, not maximum weight. If you can't maintain perfect neutral spine for 8+ reps, the weight is too heavy.

Self-Check Checklist

• First rep has perfect setup (like conventional deadlift)
• Plates touch floor lightly, don't crash
• No pause at bottom - immediate reversal
• Neutral spine maintained throughout entire set
• Taking breaths at lockout or every 2-3 reps
• Bar path stays vertical, close to body

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🔀 Variations

By Tempo/Execution

Standard Touch-and-Go

Aspect	Details
Bottom Contact	Light touch, immediate reversal
Best For	Hypertrophy, standard application
Emphasis	Continuous tension, stretch reflex
Weight	65-80% of 1RM

This is the standard version

Dead-Stop Deadlift

Aspect	Details
Bottom Contact	Full reset between every rep
Best For	Strength, eliminating momentum
Emphasis	Pure concentric strength
Weight	75-90% of 1RM

See: Dead-Stop Deadlift

Opposite approach - full pause and reset

Slow Tempo Touch-and-Go

Aspect	Details
Tempo	3s down, touch, 2s up
Best For	Maximum hypertrophy, control
Emphasis	Eccentric overload, time under tension
Weight	55-70% of 1RM

Even more time under tension than standard

By Stance/Grip

Conventional (Standard)

Aspect	Details
Stance	Hip-width, toes slightly out
Grip	Hands outside knees
Best For	Most people, balanced development
Emphasis	Glutes, hamstrings, lower back

Sumo Touch-and-Go

Aspect	Details
Stance	Wide, toes out 30-45°
Grip	Hands inside knees
Best For	Quad/glute emphasis, back-friendly
Emphasis	Glutes, quads, adductors

Shorter ROM makes continuous reps easier

Trap Bar Touch-and-Go

Aspect	Details
Stance	Inside hex/trap bar
Grip	Neutral on handles
Best For	Back issues, easier to learn
Emphasis	More quad involvement

Easier to maintain form over high reps

By Training Purpose

Hypertrophy Focus

Variation	Change	Why
8-12 reps	Moderate weight, continuous tension	Maximize time under tension
Slow eccentric	3s down, touch, explode up	More muscle damage, better growth
Straps allowed	Remove grip limitation	Focus on target muscles

Work Capacity/Conditioning

Variation	Change	Why
High reps (15-20)	Light weight, fast tempo	Cardiovascular conditioning
EMOM style	5-8 reps every minute for 10 min	Work capacity, density training
Cluster sets	3 reps, 15s rest, repeat 5x	Maintain quality with fatigue

Strength-Endurance

Variation	Change	Why
6-8 reps	Moderate-heavy, perfect form	Bridge strength and hypertrophy
Wave loading	Reps: 8, 6, 10	Varied stimulus
Progressive sets	Set 1: 10 reps, Set 2: 8 reps, Set 3: 6 reps (add weight)	Increase intensity across sets

Grip Options

Grip Type	When to Use	Pros	Cons
Double Overhand	All sets if possible	Builds grip endurance, balanced	Grip may fail on higher reps
Hook Grip	Moderate-heavy loads	Secure, balanced	Painful on thumbs
Straps	High-rep sets (10+)	Remove grip limitation	Doesn't build grip
Mixed Grip	Not recommended	Could hold more	Bicep tear risk with continuous reps

Grip Recommendation

Use double overhand as long as possible. Switch to straps when grip fails BEFORE your back - typically around 8-10+ reps. This builds grip endurance while allowing you to complete your back/leg work.

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM)	RIR
Hypertrophy	3-4	8-12	2-3 min	65-75%	2-3
Strength-Endurance	3-4	6-8	2-3 min	70-80%	2-3
Work Capacity	3-5	12-20	90s-2min	55-65%	3-4

Workout Placement

Program Type	Placement	Rationale
Hypertrophy block	First or second exercise	Main posterior chain builder
Bodybuilding split	First on back/leg day	Primary compound movement
Conditioning block	First or in circuit	Build work capacity with compound movement
After strength phase	Replace heavy deadlifts	Accumulation phase, build muscle

Best Use Case

Touch-and-go deadlifts work best in hypertrophy and conditioning phases, not for building maximum strength. Use dead-stop deadlifts or conventional deadlifts for strength work.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x per week	3 sets of 8 reps - focus on maintaining form
Intermediate	1-2x per week	3-4 sets of 8-12 reps
Advanced	2x per week	Heavy day (6-8 reps), Light day (12-15 reps)

Progression Scheme

Progression Strategy

Progress by adding reps OR weight:

• Add reps: Work from 8 reps to 12 reps at same weight, then add 5-10 lbs and drop back to 8
• Add weight: Add 5 lbs each week while maintaining same reps

Sample Progression (Hypertrophy)

Week	Weight	Sets x Reps	Notes
1	185 lbs	3x8	Baseline - perfect form
2	185 lbs	3x10	Add 2 reps
3	185 lbs	3x12	Add 2 more reps
4	195 lbs	3x8	Add weight, drop reps
5	195 lbs	3x10	Continue progression

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Romanian Deadlift	Less weight, focus on hamstrings, simpler pattern
Kettlebell Deadlift	True beginner, learning continuous tension
Trap Bar Deadlift	Easier to maintain form, back-friendly

Progressions (Harder)

Exercise	When Ready	Link
Dead-Stop Deadlift	Ready for pure strength work, eliminate momentum
Conventional Deadlift	Max strength focus, full setup each rep
Deficit Deadlift	Increased ROM for advanced lifters

Alternatives (Same Goal, Different Movement)

Continuous Tension

Alternative	How It Compares
Romanian Deadlift	Similar continuous tension, more hamstring focus
Kettlebell Swing	Ballistic version, more conditioning
Trap Bar Deadlift (TnG)	Easier to maintain form over reps

Hypertrophy Focus

Alternative	Benefit
Romanian Deadlift	Better hamstring stretch, eccentric emphasis
Good Morning	Isolate posterior chain, lighter loads
Hip Thrust	Pure glute focus, high reps

Work Capacity

Alternative	Focus
Kettlebell Swing	Dynamic, less technical, higher rep capacity
Trap Bar Deadlift	Similar benefits, easier form maintenance
Sled Pull	No eccentric, pure conditioning

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Continuous spinal loading	Use trap bar or reduce weight significantly
Disc issues	Repetitive compression under load	Avoid - use Romanian deadlifts instead
Grip weakness	Can't complete sets	Use straps liberally
Poor deadlift technique	Form degrades over reps	Master dead-stop deadlifts first

Stop Immediately If

• Lower back rounds and doesn't correct
• Sharp pain in spine
• Radiating pain down legs
• Form completely breaks down mid-set
• Dizziness or vision changes (breath-holding too long)

Injury Prevention

Strategy	Implementation
Start light	Begin with 60-65% of 1RM, perfect form
Stop when form breaks	Don't push through rounded back
Use straps	When grip fails before back
Breathe properly	Quick breath at top every 1-3 reps
Film yourself	Check spine stays neutral entire set
Progress slowly	Add 5 lbs OR 1-2 reps per week, not both

Common Injury Risks

1. Cumulative lower back fatigue - Continuous loading without breaks
2. Form degradation - As fatigue sets in, technique suffers
3. Grip failure - Can cause awkward bar drop if not using straps

Form Over Everything

The magic of touch-and-go is CONTINUOUS TENSION with PERFECT FORM. If your back starts rounding by rep 5, the weight is too heavy. Drop 10-20 lbs and maintain beautiful form for 10-12 reps instead.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Continuous flexion/extension	90-100° flexion	🔴 High
Knee	Flexion/extension	60-90° flexion	🟡 Moderate
Ankle	Dorsiflexion	10-15°	🟢 Low
Spine	Maintain neutral (isometric)	Minimal	🔴 High
Shoulder	Stabilization	Minimal	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion with neutral spine	Can hinge to touch floor with slight knee bend	Hip flexor stretches, hamstring work
Ankle	10° dorsiflexion	Shins can come forward over toes	Ankle mobility drills
Thoracic	Good extension	Can maintain chest up throughout set	Thoracic extensions, foam rolling

Endurance Demands

Touch-and-go deadlifts require postural endurance - the ability to maintain neutral spine under continuous load for 30-60 seconds. This is different from max strength and requires dedicated practice.

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❓ Common Questions

Touch-and-go vs dead-stop - which is better?

Different goals:

• Touch-and-go: Better for hypertrophy (time under tension), conditioning, work capacity
• Dead-stop: Better for pure strength, eliminating weaknesses, teaching setup

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

Should the bar bounce off the floor?

No - "touch" not "bounce." The bar should make light contact with the floor and immediately reverse direction using your muscle's stretch reflex, not an aggressive floor bounce. If the bar is crashing and bouncing violently, slow down the eccentric and control the touch.

How much lighter than my max deadlift?

Start with 60-70% of your 1RM deadlift for sets of 8-12 reps. You won't be able to use your max deadlift weight for continuous reps with good form. If your max deadlift is 315 lbs, use 185-225 lbs for touch-and-go sets.

When should I use straps?

Use straps when your grip fails BEFORE your back/legs. For most people, this happens around 8-10+ reps. The goal is posterior chain hypertrophy, not grip training. Build grip separately with farmer's carries and dead hangs.

How do I breathe during the set?

Two strategies:

1. Quick breath at lockout between each rep (best for beginners and longer sets)
2. Hold breath for 2-3 reps, breathe at top, repeat (advanced, shorter sets)

Never hold your breath for an entire 10+ rep set - you'll pass out.

Is this good for building maximum strength?

No - it's primarily for hypertrophy and conditioning. The stretch reflex and continuous tension are great for muscle building but don't train pure concentric strength. For max strength, use dead-stop deadlifts or conventional deadlifts with full resets.

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📚 Sources

Biomechanics & Muscle Activation:

• Schoenfeld, B. (2010). The Mechanisms of Muscle Hypertrophy - Tier A
• Swinton, P.A. et al. (2011). Contemporary Training Practices in Elite British Powerlifters - Tier A
• ExRx.net Exercise Analysis - Tier C

Programming:

• Nuckols, G. Stronger by Science - Tier B
• NSCA Essentials of Strength Training - Tier A
• Israetel, M. et al. Scientific Principles of Strength Training - Tier B

Hypertrophy Application:

• Schoenfeld, B. Science and Development of Muscle Hypertrophy - Tier A
• Renaissance Periodization - Hypertrophy Training Guide - Tier B

Technique:

• Starting Strength - Rippetoe - Tier C
• Powerlifting Training Methodology - Tier B
• EliteFTS Articles - Tier C

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For Mo

When to recommend this exercise:

• User's goal is muscle hypertrophy/size
• User wants to improve work capacity with deadlifts
• User is in a hypertrophy/accumulation training phase
• User needs continuous tension variation for posterior chain
• User has solid deadlift technique and wants higher rep variation

Who should NOT do this exercise:

• Complete beginners - learn dead-stop deadlifts first
• Those with acute back injuries
• Users with poor deadlift technique - form will break down over reps
• During max strength phases - use dead-stop instead
• Those who can't maintain neutral spine for 8+ reps

Key coaching cues to emphasize:

1. "First rep: perfect setup like any deadlift"
2. "Touch the floor lightly - don't crash or bounce"
3. "Immediate reversal - no pause at bottom"
4. "Keep your back neutral the ENTIRE set - if it rounds, stop"
5. "Breathe at the top between reps"
6. "This is about tension, not max weight - stay light enough for perfect form"

Common issues to watch for in user feedback:

• "My back rounds after a few reps" - Weight too heavy, reduce by 10-20 lbs
• "I lose my grip halfway through" - Use straps
• "The bar bounces all over the place" - Slow down eccentric, control the touch
• "I get dizzy during sets" - Need to breathe at lockout, not hold entire set
• "Is this even worth it vs regular deadlifts?" - Explain continuous tension benefits for hypertrophy

Programming guidance:

• Hypertrophy phase: 3-4 sets of 8-12 reps, 2-3 min rest
• Conditioning: 3-5 sets of 12-20 reps, 90s-2min rest
• As main movement: First exercise on lower/back day
• Pair with: Horizontal rows, leg press, Romanian deadlifts, lunges
• Avoid programming with: Heavy squats same day - too much spinal fatigue
• Typical frequency: 1-2x per week

Progression signals:

• Ready to progress: Completing all sets/reps with neutral spine, 1-2 RIR
• Add weight when: Can do 3x12 with perfect form
• Add reps when: Completing 3x8 easily
• Regress if: Back rounding, form breakdown, pain
• Switch variation if: Stalled 3+ weeks - try dead-stop or sumo

Red flags:

• Lower back rounding progressively through the set
• Violent bouncing off floor with loss of control
• Holding breath entire set (dizziness risk)
• Using 85%+ of 1RM - too heavy for continuous reps
• Grip failing by rep 3-4 but not using straps

Comparison to alternatives:

• vs Dead-Stop Deadlift: This has continuous tension, better for hypertrophy, worse for pure strength
• vs Romanian Deadlift: This uses full ROM, more complete movement, but RDL better for hamstring isolation
• vs Conventional Deadlift: This maintains tension entire set, can't go as heavy, different stimulus
• vs Trap Bar: Same concept works with trap bar, easier to maintain form

Periodization placement:

• Strength phase: Use dead-stop deadlifts instead
• Hypertrophy phase: PRIMARY hinge variation
• Conditioning phase: Use with higher reps (15-20)
• Deload: Reduce weight by 40%, keep form perfect
• Peaking: Don't use - switch to dead-stop or competition deadlifts

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Last updated: December 2024