Are touch and go deadlifts cheating? This is a question that has been hotly debated among fitness enthusiasts for years. Some people argue that performing touch and go deadlifts is a cheap way to increase your rep count, while others claim that it’s a legitimate technique that can improve your overall strength gains. So, what’s the truth behind touch and go deadlifts?
Let’s begin by defining this particular exercise. Touch and go deadlifts involve lifting the weight from the ground and then immediately lowering it back down to the ground without pausing. The lifter maintains constant tension throughout the movement, which makes it easier to complete multiple reps in a row. While touch and go deadlifts can be an effective way to build strength and endurance, they have also been met with criticism from some trainers who believe that they are not a true representation of someone’s ability to lift a maximum weight.
With the ongoing debate surrounding touch and go deadlifts, it can be difficult to determine whether or not this exercise is cheating. Some lifters swear by the technique, arguing that it’s a great way to squeeze in more reps and improve muscle endurance. Others claim that it skews the true weight that someone can lift, making it impossible to accurately track progress. Ultimately, there is no right or wrong answer when it comes to touch and go deadlifts and the best approach is to simply listen to your body and find what works best for you.
The Benefits of Touch and Go Deadlifts
Touch and go deadlifts are a controversial topic in the world of strength training. Some people argue that they are cheating because they allow the lifter to bounce the weight off the floor to make the lift easier. Others believe that they are a legitimate exercise that can provide several benefits. In this article, we will discuss the benefits of touch and go deadlifts.
One of the main benefits of touch and go deadlifts is that they allow the lifter to perform more repetitions in a shorter amount of time. This can be beneficial for endurance training and can help the lifter build muscular endurance. Touch and go deadlifts also allow the lifter to maintain tension throughout the entire set, which can help them develop better technique and improve their form.
Here are some additional benefits of touch and go deadlifts:
- Increased power and explosiveness: By bouncing the weight off the floor, the lifter is able to generate more power and explosiveness, which can be beneficial for athletes who need to develop explosive strength.
- Increased grip strength: Touch and go deadlifts require the lifter to maintain their grip on the bar for a longer period of time, which can help improve grip strength and reduce the risk of injury when performing other exercises.
- Improved muscle hypertrophy: By performing more repetitions, touch and go deadlifts can help stimulate muscle hypertrophy, leading to increased muscle size and strength.
It is important to note that touch and go deadlifts should not completely replace traditional deadlifts, as they do not provide the same benefits. Traditional deadlifts require the lifter to lift the weight from a dead stop, which can help build greater strength and power. However, incorporating touch and go deadlifts into your workout routine can provide a number of benefits and help you achieve your fitness goals.
Proper form for touch and go deadlifts
Deadlifts are one of the best exercises you can add to your workout routine if you want to build strength, increase your muscle mass, and improve your overall health. Although deadlifts are a fairly simple exercise, there are a few things to keep in mind if you want to do them correctly and avoid the risk of injury.
- Start with your feet shoulder-width apart, toes pointing straight ahead or slightly outwards
- Place your hands on the barbell, slightly wider than shoulder-width apart, with your palms facing down
- Engage your lats, tighten your core, and lift the bar off the floor, keeping it close to your body
Now, when it comes to touch and go deadlifts, there are a few extra things to keep in mind. Touch and go deadlifts are performed by quickly lowering the bar to the floor between repetitions, bouncing it off the ground, and immediately beginning the next repetition. While this can be a great way to increase your speed and endurance, it can also be an easy way to cheat and compromise your form.
To perform touch and go deadlifts correctly:
- Keep your core engaged and your back straight throughout the exercise
- Avoid bouncing the bar off the ground – instead, lower it under control until it touches the ground, and then immediately lift it back up
- Make sure you are using the same range of motion for each repetition, and that the bar is not resting on the floor between reps
Finally, it’s important to remember that touch and go deadlifts are not for everyone. If you have any back or shoulder issues, or if you’re just starting out with deadlifts, it’s better to stick with traditional deadlifts until you’ve built up your strength and form.
| Common mistakes to avoid | How to correct them |
|---|---|
| Rounding your back | Engage your core, keep your shoulders back, and maintain a neutral spine throughout the exercise |
| Using too much weight | Start with a lighter weight and focus on your form before gradually increasing the weight |
| Bouncing the bar | Lower the bar under control until it touches the floor, and then immediately lift it back up – don’t bounce it off the ground |
By following these guidelines, you can perform touch and go deadlifts safely and effectively, and take your workout routine to the next level.
The Muscle Groups Targeted in Touch and Go Deadlifts
Deadlifts are one of the best compound exercises that target multiple groups of muscles. Touch and go deadlifts, in particular, require you to lift the weight from the floor but you don’t come to a complete stop between each rep. This enables you to maintain momentum and lift heavier weights. Here are the muscle groups targeted by touch and go deadlifts:
Muscle Groups Targeted by Touch and Go Deadlifts:
- Hamstrings: The hamstrings are located on the back of your thighs and they play a vital role in the deadlift. They are responsible for hip extension, which is the primary movement during the deadlift. When you lift the weight from the floor, your hamstrings contract to pull your hips through. The touch and go technique enables you to keep your hamstrings engaged throughout the set.
- Glutes: The glutes are the largest muscle group in your body, and they work together with your hamstrings to extend your hips. They also stabilize your pelvis and spine during the deadlift, preventing any unwanted movement or injury. Touch and go deadlifts allow you to fully engage your glutes, which can lead to greater strength and muscle growth.
- Erector Spinae: The erector spinae muscles are located along your spine, and they keep your back straight during the deadlift. They also help with hip extension and support your spinal column. Touch and go deadlifts require you to lift the weight without resting it on the ground, which means your erector spinae muscles are constantly working to stabilize your back and maintain proper form.
The Benefits of Touch and Go Deadlifts:
Touch and go deadlifts are a great option for those who want to target multiple muscle groups and increase their overall strength. Here are some of the benefits of incorporating touch and go deadlifts into your training program:
- Increased strength and power in your hamstrings, glutes, and erector spinae muscles.
- Improved grip strength and endurance due to the continuous lifting without stopping.
- Increased overall muscular endurance due to the extended time under tension.
- Ability to lift heavier weights and increase overall work capacity.
- The touch and go technique requires less energy than resetting between each rep, which can increase overall work capacity and reduce fatigue.
Conclusion:
Touch and go deadlifts are a great way to target multiple muscle groups, increase strength and power, and improve overall work capacity. By adding this exercise to your training program, you can challenge your body and take your deadlifts to the next level.
| Muscle Groups | Primary Functions |
|---|---|
| Hamstrings | Hip extension |
| Glutes | Hip extension and stabilization |
| Erector Spinae | Spine stabilization and hip extension |
Make sure to incorporate touch and go deadlifts into your training program to take advantage of the many benefits they offer!
The differences between touch and go and reset deadlifts
Deadlifts are one of the foundational exercises in any strength training program. It is an excellent way to build strength and power in the posterior chain. However, there is an ongoing debate in the fitness world about whether touch and go deadlifts are considered cheating.
In general, the two types of deadlifts that people use are touch and go and reset. Here are the differences between the two:
- Touch and go deadlifts – In touch and go deadlifts, the athlete performs multiple repetitions without fully releasing the weight on the ground. Instead, the lifter will gently tap the floor with the bar and then lift it again immediately.
- Reset deadlifts – In reset deadlifts, the athlete will pause for a moment and fully release the bar on the ground between each repetition. This method is also called the “dead stop” technique.
While both techniques have their advantages, there are several differences that can impact your training goals.
One of the benefits of touch and go deadlifts is that it is a great way to increase your work capacity. Since you are not pausing between each repetition, you are able to increase the total number of reps you can perform in a set. This technique also helps you develop explosive power, as you are required to generate force repeatedly without resting in between repetitions.
On the other hand, reset deadlifts are great for building strength. The pause between each repetition allows you to reset your form, which is essential for the longevity of your deadlift practice. Additionally, the dead stop technique can be beneficial for lifters with weak starting strength.
There is also a safety concern to keep in mind when deciding which method to use. Touch and go deadlifts can be risky since the lifter may be more likely to round their back or use other techniques to cheat their way through a set. Reset deadlifts, on the other hand, are a safer option that can help you maintain proper form and reduce your risk of injury.
| Touch and Go Deadlifts | Reset Deadlifts |
|---|---|
| Great for increasing work capacity | Great for building strength |
| Helps you develop explosive power | Allows you to reset your form between reps |
| Can be risky and lead to poor form | Reduced risk of injury by maintaining proper form |
Ultimately, the choice between touch and go deadlifts and reset deadlifts comes down to your personal preferences and fitness goals. If you are new to the exercise or your goal is to build strength, then reset deadlifts are the way to go. However, if you are looking to increase your work capacity or develop explosive power, touch and go deadlifts can be a great option for you.
How to Incorporate Touch and Go Deadlifts into Your Training Program
Touch and go deadlifts may be a controversial topic in the fitness community, with some people believing that they are a form of cheating. However, when done correctly, touch and go deadlifts can be an effective way to build strength and endurance in your lower body.
Here are some tips on how to incorporate touch and go deadlifts into your training program:
- Start with a Warm-up: Before you start doing touch and go deadlifts, it’s important to warm up your body. Engage in a few minutes of cardio or stretching to get your blood flowing and your muscles warmed up.
- Use Lighter Weights: Touch and go deadlifts can be taxing on your body, so it’s important to start with lighter weights until you feel comfortable with the movement. Gradually increase the weight as your strength improves.
- Maintain Good Form: As with any exercise, it’s important to maintain good form when doing touch and go deadlifts. Keep your back straight, your shoulders back, and your core engaged. Avoid rounding your back or overextending your spine.
Here are a few other things to keep in mind when incorporating touch and go deadlifts into your training:
- Don’t Rush the Movement: While touch and go deadlifts involve a quick rebound off the floor, it’s important to maintain control throughout the movement. Avoid rushing the lift or letting the weight control you.
- Pay Attention to Your Breathing: Remember to breathe properly during each lift. Exhale as you lift the weight and inhale as you return it to the floor.
- Mix It Up: Touch and go deadlifts can be a great addition to your training program, but don’t rely on them exclusively. Mix up your routine with other strength-building exercises to avoid hitting a plateau.
| Benefits of Touch and Go Deadlifts |
|---|
| Increased Strength: Touch and go deadlifts can help you build strength in your lower body, including your glutes, hamstrings, and quads. |
| Improved Endurance: Because touch and go deadlifts involve multiple repetitions, they can help you build endurance and stamina in your lower body muscles. |
| Greater Efficiency: Touch and go deadlifts allow you to complete more repetitions in a shorter amount of time, which can be helpful if you’re looking to maximize your workout time. |
Overall, touch and go deadlifts can be a valuable addition to your training program if done correctly. Just remember to start with lighter weights, maintain good form, and mix up your routine to avoid stagnation.
Addressing the concerns of touch and go deadlifts being considered cheating
Touch and go deadlifts, where the lifter touches the weight to the ground and immediately lifts it again without pausing, have gained popularity in recent years, but some still argue that it is a form of cheating. Let’s address some of the concerns:
- 1. Reduced Range of Motion: One of the main arguments against touch and go deadlifts is that it reduces the range of motion. While it is true that the lifter is not lifting the weight from a dead stop, the difference in range of motion is minimal. Moreover, the touch and go technique requires a lot of skill and coordination, which makes it a legitimate way of performing the lift.
- 2. Disadvantages Taller Lifters: Another argument is that touch and go deadlifts disadvantage taller lifters. While it is true that shorter lifters may have an advantage as they do not have to bend down as much to reach the weight on the ground, taller lifters have a longer range of motion, which can potentially lead to greater muscle development. Also, height is not the only factor that determines strength, as strength is a result of a combination of genetics, training, and nutrition.
- 3. Unrealistic: Some critics argue that touch and go deadlifts are unrealistic, as in real-life situations, you would never lift something with a bounce. However, this argument is flawed, as touch and go deadlifts mimic the type of lifting that is required in many sports and activities. For example, a football player who has to pick up and put down a heavy ball repeatedly during a game, would benefit from practicing touch and go deadlifts.
Ultimately, whether touch and go deadlifts are cheating is up for debate. However, it is important to remember that there is no perfect way to perform a lift, and what works for one lifter may not work for another. As long as the lifter is using proper technique, maintaining good form, and challenging themselves, their workout should be considered valid.
| Pros | Cons |
|---|---|
| May help with explosiveness and speed | Reduces time under tension |
| Can be useful for conditioning and endurance training | Disadvantages those with weaker grip strength |
| Can allow for higher volume | May not be suitable for those with back issues |
Ultimately, touch and go deadlifts have their advantages and disadvantages, and whether you choose to incorporate them into your training program depends on your goals, training experience, and individual needs. As with all exercises, it is important to approach them with knowledge, caution, and a focus on proper form and technique.
The potential risks and limitations of touch and go deadlifts
While touch and go deadlifts can offer a variety of benefits, it’s important to consider the potential risks and limitations that come with this technique.
- Increased risk of injury: When performing touch and go deadlifts, there is a greater chance of losing proper form as fatigue sets in. This can lead to back injuries or strains, especially if the lifter is not using proper technique.
- Limited muscle activation: Since touch and go deadlifts rely on the momentum of the barbell for each repetition, it can lead to reduced muscle activation compared to traditional deadlifts. If you’re looking to improve your strength and muscle gains, touch and go deadlifts may not be the best choice.
- Lack of control: Touch and go deadlifts typically involve less time spent holding the barbell at the top of the lift compared to traditional deadlifts. This can lead to less control over the weight, which can be problematic for lifters who are not comfortable with the technique or are not experienced with deadlifts in general.
It’s important to note that touch and go deadlifts can still be a valuable tool in a lifter’s repertoire, but should be used in moderation and with proper technique. In order to minimize the risks involved with touch and go deadlifts, it is recommended to start with lighter weights and focus on maintaining proper form throughout the exercise.
Additionally, it’s important to understand the limitations of this technique and consider incorporating other deadlift variations into your training routine in order to ensure a well-rounded approach to building strength and muscle.
| Potential Risks | Limitations |
|---|---|
| Risk of injury due to improper form | Limited muscle activation compared to traditional deadlifts |
| Increased risk of back injuries and strains | Less control over the weight |
In conclusion, touch and go deadlifts are not necessarily cheating, but it’s important to be aware of the potential risks and limitations associated with this technique. By incorporating proper form, starting with lighter weights, and understanding the limitations of the touch and go deadlift, you can minimize the risk of injury and maximize the potential benefits of this exercise.
FAQs about Touch and Go Deadlifts
1. What are touch and go deadlifts?
Touch and go deadlifts are a technique where the lifter touches the ground with the barbell on each rep, but immediately lifts it back up without pause.
2. Are touch and go deadlifts cheating?
No, they are not technically cheating, as they still require strength and proper form. However, they may not be accepted in certain powerlifting competitions.
3. What is the benefit of doing touch and go deadlifts?
Touch and go deadlifts can help build endurance, as well as teach the body to maintain tension throughout the lift.
4. Is it okay to do only touch and go deadlifts?
While touch and go deadlifts can be effective, it is recommended to also vary your deadlift training with paused deadlifts and other variations to target different muscle groups.
5. What weight should I use for touch and go deadlifts?
Start with a weight that you can comfortably lift with proper form for 8-10 reps, and gradually increase the weight as your strength improves.
6. Can touch and go deadlifts lead to injury?
As with any exercise, improper form and attempting to lift too heavy of a weight can lead to injury. Make sure to use proper form and gradually increase weight.
7. How do I incorporate touch and go deadlifts into my workout routine?
You can incorporate touch and go deadlifts into your workout routine by adding them as an accessory exercise after your main deadlift sets.
Closing Thoughts
Thank you for taking the time to read and learn about touch and go deadlifts. Remember to always prioritize proper form and listen to your body to prevent injury. For more fitness tips and information, be sure to check back on our website regularly.