iron addict
New member
Lightened Deadlifts are done by attaching a set of bands: http://www.prowriststraps.com/bands...ht_lifting_band (to the top frame rails or safety pins of the power rack, and the other end over the bar ends (snug up against the inside collars of the bar, where the first plate would usually be) and then loading the bar with a load that is typically heavier than you would use doing a regular deadlift with. What are the advantages, and why the bother? Well, in my mind the advantages are many:
They provide overload by allowing you to move a heavier load than you can break from the floor. I set mine up about 60 inches high in the rack and at that level I get a fair boost at floor level, but when I near knee level, and then pass it there is little, then ZERO band tension at lock-out.
Unlike rack deadlifts there is a full range of motion so you are still pulling from the floor. This TENDS to provide a better carry-over then rack pulls from the knee level. Yes, the bands no disturb the groove quite a bit compared to a regular dead, but IMO, there is an easier transition going from heavy lightened deads to regular deads, than from rack-pulls to deads.
They can be a lifesaver for people with “touchy” backs as you can vary the band tension and height of tension release almost infinitely.
They can really teach you to drive with your legs when deadlifting. Many people use all back when pulling a regular dead. I have found lightening the weight in the lower portion of the lift, then SLOWLY adding weight (and/or lessening band tension) on the bottom teaches many to get good leg drive when pulling.
If you are new to pulling, they make the movement less technically difficult. No, this is not an excuse to not learn good pulling technique, nor will lightened pulls teach you good regular pulling technique, but for a guy that has struggled for a long-time with the mechanics of pulling, they sure can make it a more natural feeling movement.
A good rule is to not get too hog wild with the tension, just use enough to help break the floor and provide increased overload up top. Louis has discussed using band tension that makes a 135 lb barbell almost weightless on the floor. But he is using that with his 600-900 lb deadlifters. Adjust yours accordingly.
Iron Addict
They provide overload by allowing you to move a heavier load than you can break from the floor. I set mine up about 60 inches high in the rack and at that level I get a fair boost at floor level, but when I near knee level, and then pass it there is little, then ZERO band tension at lock-out.
Unlike rack deadlifts there is a full range of motion so you are still pulling from the floor. This TENDS to provide a better carry-over then rack pulls from the knee level. Yes, the bands no disturb the groove quite a bit compared to a regular dead, but IMO, there is an easier transition going from heavy lightened deads to regular deads, than from rack-pulls to deads.
They can be a lifesaver for people with “touchy” backs as you can vary the band tension and height of tension release almost infinitely.
They can really teach you to drive with your legs when deadlifting. Many people use all back when pulling a regular dead. I have found lightening the weight in the lower portion of the lift, then SLOWLY adding weight (and/or lessening band tension) on the bottom teaches many to get good leg drive when pulling.
If you are new to pulling, they make the movement less technically difficult. No, this is not an excuse to not learn good pulling technique, nor will lightened pulls teach you good regular pulling technique, but for a guy that has struggled for a long-time with the mechanics of pulling, they sure can make it a more natural feeling movement.
A good rule is to not get too hog wild with the tension, just use enough to help break the floor and provide increased overload up top. Louis has discussed using band tension that makes a 135 lb barbell almost weightless on the floor. But he is using that with his 600-900 lb deadlifters. Adjust yours accordingly.
Iron Addict
