I have seen a few different styles of deadlift, high hips, low hips etc.
Deadlift Hip Position
The Deadlift is initiated from a Quarter Squat, high hip position. The higher position places you in a stronger position.
Thus, great auxiliary exercises for the Deadlift are Quarter Squats, Front Squats, Leg Press, and Step Up on a box from a Quarter Start position.
one that i came across a while back involved the person popping their hips up between each rep.so the lifter would hold the bar, straighten their legs (pop their hips up) then drop their hips and pull the bar, complete the lift and then straighten their legs again briefly for the next rep. I imagine this is for the stretch reflex in the legs.
"Explosive-Reactive"
Yuri Verkhoshanky (the Modern Day Father of Plyometrics) identified movements that elicit the Stretch Reflex as Explosive-Reactive (Source:
The Fundamentals of Special Strength)
A "Violent" dropping down into a movement is need to fully engage and optimize the Stretch Reflex.
With that said, ...
A Minor Bounce Elicits A Minor Return
A slight dipping of you hip down prior to driving the bar off the floor in the Deadlift will slightly elicit the Stretch Reflex.
Pre-Loading Deadlift Actions
1) Rolling The Bar: Lifter who roll the bar forward on the floor, then back into them prior the pulling the weight off the floor elicit a minor Stretch Reflex.
2) Bouncing Up and Down: Lifter who bounce there legs (Squatting up and down) prior to pulling the weight, elicit a minor Stretch Reflex.
3) Grip and Rip: Lifters (such as myself) who drop down, grip the bar and then pull, elicit a minor Stretch Reflex.
However, movement prior the the pull, fall more into...
"Explosive"
Verkhoshansky defined this this as generating movement prior to "Lift Off".
An example of this is a Shot Putter who employs the spins or glides prior to launching the Shot; generating force prior to "Lift Off".
While not precisely the same, prior movement before "Lift Off" in the Deadlift can be generated with this method.
Many lifters using the above protocols mentioned unknowingly do it with out realizing it.
Verkhoshansky's third method of generation force is termed as...
Isometric-Explosive
It is defined as generating force from a Dead Stop position, i.e. pulling the Deadlift with no movement prior to "Lift Off".
That means a lifter positions themselves in a partial Squat-Deadlift position, hovering over the bar performing an isometric hold, then pulls the weight.
One of the issues with this method is that many lifters maintain the Isometric Position too long, let say 20 - 30 seconds. Doing so, fatigues the muscles to some extent.
Thus, individuals who use this method need to minimize the time spent in that in Isometric Position.
I tried it myself a little while ago, and couldn't quite get the timing right. although it did seem to have an effect on bar speed
Timing
Yes, there is definitely a Timing Issue; a technique that need to be practiced and developed to "Get it right."
Grip and Rip Method
I began using this method after watch a lifter (Chad Duracell, Texas A&M University Assistant Strength Coach) blow up a 600 lb Deadlift at a meet years ago.
I initially was too aggressive in dropping down and applying too much force in pulling it. I was yanking it, which created a "Whiplash" effect.
With practice, I found how to drop down quickly, grip and pull the bar with the right amount of force and initiate the drive off the floor in the Deadlift.
"...It did seem to have an effect on bar speed.."
Exactly! Generating some force prior to "Lift Off" produces more Power off the floor.
However, some practice is required for the learning process.
so, for those in the know
is this an example of dip and drive?
is there a danger of being out of a good lifting position by moving too much?
what do you think of the technique?
An Advocate
Obviously, I am an advocate, since I use the "Grip and Rip Method."
After years of employing this method, I usually nail the grip position and maintain a great lifting position.
Every once in a while, my grip is a little off on one side which throw off my pulling position.
However, in over the course of years in using the "Grip and Rip Method", it has allowed me to maximize my Deadlift.
Kenny Croxdale