To Top

Train To Gain Form

To do a touch-and-go rep, you must lower the barbell in perfect form to set yourself up for the next clean rep and to protect your back.

As a rule of thumb, pause at the bottom of each deadlift rep. You need to develop starting strength for a big pull, and you’ll never do that unless you pull a dead weight.

To do a touch-and-go rep, you must lower the barbell in perfect form to set yourself up for the next clean rep and to protect your back. Doing a negative in the deadlift takes experience. Otherwise it’s just plain dangerous; the bar tends to pull you forward on your toes and round your back.

Even if you’ve succeeded in not letting the bar run forward and bend you over, don’t think your troubles are over. You’ve probably assumed an exaggeratedly upright stance. Your knees have slipped forward and gotten banged up while your hamstrings have lost tension. You’re in a hideous position for the next rep. That’s why I recommend quickly pushing your hips back, dropping down with the barbell after each repetition, and resetting for each rep as if it’s the first one.

Nevertheless, experienced lifters have legit reasons for periodically doing touch-and-go deadlifts with controlled negatives. First, it’s well known that eccentric contractions are important for stimulating muscle growth. Second, touch-and-go reps are good for cleaning up your technique. Stay tight and keep your breathing shallow. Letting out too much air at any time is putting your lower back in danger. Inhale on the way down, and keeping your stomach tight—it will not be easy—grunt slightly halfway up. Don’t bounce the bar on the platform; just gently touch it and go up without losing tension or air.

Beyond Bodybuilding

Editor’s note: Beyond Bodybuilding is available at

You must be logged in to post a comment Login

Leave a Reply

More in Training

  • Abs, Now!

    The exercises and focus you need to craft the eye-popping abs you want. By Adam Clark, CPT   Summer is gone....

    Sharon OrtigasOctober 20, 2017
  • 5×5

    This isn't some math problem. It's your solution to build power and strength. By Eddie Avakoff   What attracts me to...

    Sharon OrtigasOctober 19, 2017
  • Add Power And Size To Your Shoulders

    A routine sure to bulk you up! By Heather Neff, CPT   Want bolder, stronger shoulders with better definition? You came...

    Sharon OrtigasOctober 18, 2017
  • The Spartan Chest Workout

    Add size and definition to your chest with this next level chest workout. By Raphael Konforti MS, CPT   History tells...

    Sharon OrtigasOctober 13, 2017
  • Massive Gains From Head To Toe

    A total body overload plan for virtually guaranteed hypertrophy. By Sarah L. Chadwell, NASM-CPT   Broscience states that lifting heavy junk...

    Sharon OrtigasOctober 13, 2017
  • Engineered Muscle Regeneration

    By Sarah Chadwell, NASM CPT   Scientists can now engineer muscle growth? Miqin Zhang, a University of Washington professor of materials...

    Sharon OrtigasOctober 6, 2017
  • Pre-Exhaust Training

    Improve your form, keep your body balanced and continue progressing. By Heather Neff, CPT   Have you tried pre-exhaust training? Though...

    Sharon OrtigasOctober 5, 2017
  • Better Off Deadlifting

    The deadlift has stood the test of time because it works all of your muscles. By Sarah Chadwell, NASM CPT  ...

    Sharon OrtigasOctober 2, 2017
  • 6 Weeks To Be Your Best!

    A raw, full-body six-week workout that will get your body rock solid. By Sarah L. Chadwell, NASM-CPT   Want to get...

    Sharon OrtigasSeptember 29, 2017