During our Strength/Power/Speed portion yesterday we had elevated dead lifts. For some this was a new movement and many had questions as to why we were using this technique.
Since it was such a popular question, here are a few reasons why we choose to use an elevated dead lift on some, not all occasions.
1) First and foremost I use an elevated dead lift with athletes who lack the ability to set up in a good dead lift position due to mobility. I have coached many who are so wound up in different areas of their body, that starting a dead lift from the ground is, as of now, impossible to do without potentially causing harm to the body.
So, for these individuals, we raise the bar which decreases the range of motion for the movement but also allows them to set up in a near perfect set-up. Over time, we will decrease the height of the bar while working on their mobility until they are able to correctly pull from the ground. This has by far been the best scale for dead lifting when it comes to helping athletes with poor mobility in their set up.
2) The elevated position on someone of average height usually sits just below the knee (I’m guessing around 2-3 inches). This is usually a sticking point for most athletes when going for a 1 RM. By starting the bar at this position, we can use more weight than usual and train that sticking point. Although you may still not be able to pull above 100% from this position, you can get better quality reps at 90-95%. If you want to get rid of that sticking point, attack it!
3) We want to create a new stimulus. In order for your body to make changes be it in strength, flexibility, weight loss, etc. it must be put under different stimulus throughout training. A body that does the same thing over and over again will eventually stop seeing results. By starting with the bar in a higher position, the body must adapt and in turn will begin to make changes in accordance with the new movement.
Has your dead lift peaked? Maybe it is time to change up how you train it. If your only means thus far has been pulling from the ground, try implementing pulling from an elevated position. Or, if your body is up to it, train from a deficit. The great thing about your body is it wants to adapt to new stimuli. You just have to be the one that puts it in place.
If you have questions, or other ways you like to train your dead lift, let us know! We’d love to hear and share it with others.
– Coach David de Leon