Two-Phase Deadlifts for blasting through sticking points
1,008 views · Published 21 February 2018 · 3:19 · Indexed 21 September 2026
Channel: Nick Nilsson - the Mad Scientist of Muscle · 2018 · Sports
If you want to truly maximize your deadlift and lift as much as you're truly capable of, you need to CRUSH your sticking points. There are three primary sticking points that you might run into with the deadlift (not including actually getting the weight off the floor in the first place). These sticking points are a few inches off the floor, just below the knee and the top lockout. This technique is going to address the first two of them in one shot. You're going to be doing what is basically a superset for the same exercise, addressing two different range of motion. You'll be doing a bottom-start deadlift, pulling the bar up into the bottom of the safety rails (with a short isometric hold), followed immediately by a rack pull with the bar starting just below the knees. It's not anything insanely revolutionary...it's just effective, targeted hard work. To do this one, you'll need a power rack and two bars. Set the safety rails in the power rack to just below knee height. Set up one of the bars below the rails and set the other bar on top of the rails, forward of the path of the first bar (it'll need to be far enough forward that the plates don't hit). On the bottom bar, use a weight that is about 65-75% of your 1 RM. Start with the low-end weight the first time you do it, then progress up from there. On the top bar, add another 20-50 pounds over and above the weight you have on the bottom bar. In the demo, I'm using 315 lbs on the bottom bar and 365 lbs on the top bar. I'm using (and recommend) grip assistance for this method, so grip strength isn't a factor. It also allows you to use a double overhand grip, which is easier on the shoulders and spine (less rotational torque). Bottom line, if you want to really improve your deadlift strength, the one thing you absolutely need to do is address your sticking points. This method is a fantastic way to target two of those exact weak positions in the exact movement that you're trying to improve and it WILL increase your deadlift very effectively. -------------------------------------------------------------------------- A 30% gain in strength in just 4 DAYS? This insane, new workout can do it for you... https://www.fitstep.com/2/muscle-explosion/landers/1-ceo-training.htm -------------------------------------------------------------------------- Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods: YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick Facebook ► http://www.facebook.com/nicknilssonmadscientist Instagram ► https://www.instagram.com/nicknilsson1/ --- Music courtesy of Consinity YouTube: https://www.youtube.com/user/ConsinityBand/videos Website: http://www.consinitymusic.com/ Facebook: https://www.facebook.com/consinity/ Amazon: https://www.amazon.com/Awaken-Fallen-Explicit-Consinity/dp/B00N4MTH5A
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