The Great Debate: Deadlift Reset vs Touch and Go – What’s Your Pick?

The deadlift is a fundamental exercise that targets numerous muscle groups, including the back, glutes, hamstrings, and quads. It’s a powerful movement that can help you build strength, power, and muscle mass. But when it comes to performing deadlifts, there are different techniques that can be employed. Two popular methods are the deadlift reset and the touch-and-go method.
This blog post will delve into the nuances of each technique, exploring their advantages and disadvantages, and ultimately helping you determine which method best suits your fitness goals.

Understanding Deadlift Reset

The deadlift reset, also known as the “full stop” method, involves fully lowering the barbell to the floor after each repetition. This means you’re essentially starting fresh with each rep, allowing you to regain a solid base and maintain proper form.

Advantages of Deadlift Reset

• Improved Form: By resetting the barbell to the floor, you can ensure proper starting position and minimize the risk of rounding your back or using momentum.
• Increased Muscle Activation: The full range of motion allows for greater muscle activation, particularly in the glutes and hamstrings.
• Reduced Strain: The pause between reps allows your body to recover slightly, reducing overall strain on the joints and muscles.
• Enhanced Strength: The reset method can help you build more strength since you’re lifting the barbell from a dead stop with each rep.
• Better Control: The reset technique promotes better control over the weight throughout the entire movement.

Disadvantages of Deadlift Reset

• Reduced Volume: The reset method can lead to a lower overall volume of reps as it takes more time to complete each set.
• Potential for Fatigue: The pause between reps can increase fatigue, especially during heavier sets or when performing multiple sets.

Understanding Touch and Go Deadlifts

The touch-and-go deadlift involves a minimal pause at the bottom of the movement, where the barbell briefly touches the floor before you immediately begin the next rep. This technique emphasizes a continuous flow and momentum.

Advantages of Touch and Go Deadlifts

• Increased Volume: The touch-and-go method allows you to perform more reps in a shorter amount of time, leading to higher training volume.
• Improved Power: The continuous movement can enhance power development as you maintain momentum throughout the set.
• Enhanced Cardiovascular Benefits: The constant movement can elevate your heart rate, providing a cardiovascular workout alongside strength training.

Disadvantages of Touch and Go Deadlifts

• Compromised Form: The lack of a full reset can lead to compromised form, particularly as fatigue sets in.
• Increased Risk of Injury: The continuous movement can increase the risk of injury, especially if you’re not careful about maintaining proper form.
• Reduced Muscle Activation: The minimal pause at the bottom of the movement may result in less muscle activation compared to the reset method.
• Less Strength Focus: Touch and go deadlifts primarily focus on power and volume, potentially sacrificing strength gains.

Choosing the Right Technique for You

The choice between deadlift reset and touch and go ultimately depends on your individual goals and training experience.

Deadlift Reset for:

• Beginners: If you’re new to deadlifts, the reset method is highly recommended as it allows you to prioritize form and technique.
• Strength Focus: If your primary goal is to build strength, the reset method is more effective as it allows you to lift heavier weights from a dead stop.
• Injury Prevention: If you have a history of back or joint injuries, the reset method can help reduce strain and minimize the risk of reinjury.

Touch and Go Deadlifts for:

• Experienced Lifters: If you have solid form and experience with deadlifts, touch and go can be a good option for increasing volume and power.
• Power Development: If you’re looking to enhance power output, the continuous movement of touch and go can be beneficial.
• Cardiovascular Benefits: If you want to combine strength training with a cardiovascular workout, touch and go can be an effective option.

Considerations for Both Techniques

• Proper Form: Regardless of the technique you choose, maintaining proper form is crucial to prevent injury.
• Listen to Your Body: Pay attention to your body’s signals and adjust your technique or rest periods as needed.
• Progressive Overload: Gradually increase the weight or volume over time to continue challenging your muscles and promote growth.

Final Thoughts: Beyond the Reset and the Go

While deadlift reset and touch and go are common techniques, it’s important to remember that there are other variations and approaches to deadlifting. You can experiment with different pause durations, tempo variations, and even incorporating other exercises like squats or lunges into your deadlift routine. The key is to find what works best for you and your individual goals.

Frequently Discussed Topics

Q: What is the best way to progress with deadlifts?
A: Progressing with deadlifts involves a combination of factors, including:

• Increase Weight: Gradually increase the weight you lift over time.
• Increase Reps: As you get stronger, you can increase the number of reps you perform.
• Increase Sets: You can also increase the number of sets you perform per exercise.
• Focus on Form: Always prioritize proper form over lifting heavy weights.
• Listen to your body: Pay attention to your body’s signals and adjust your training volume as needed.

Q: Can I use both techniques in the same workout?
A: Yes, you can incorporate both deadlift reset and touch and go in the same workout. For example, you could perform a set of reset deadlifts for strength and then follow it up with a set of touch and go deadlifts for power or volume.
Q: Is it necessary to use a deadlift belt?
A: A deadlift belt can provide additional support to your lower back, but it’s not essential for everyone. If you’re new to deadlifts or have a history of back problems, a belt can be helpful, but it’s important to learn proper bracing techniques first.
Q: How often should I deadlift?
A: The frequency of your deadlift workouts depends on your training program and recovery ability. A general guideline is to deadlift 1-2 times per week, giving your body adequate time to recover.
By understanding the nuances of deadlift reset and touch and go, you can make informed decisions about your training approach and achieve your fitness goals. Remember, consistency, proper form, and progressive overload are key to maximizing your deadlifting potential.