Fix Your Conventional Deadlift Form With This Variation
So today is a post for the conventional pullers out there, and maybe there is even some application to sumo as well. But there is a variation I have found myself programming more often lately, and that is a conventional deadlift to a 3 second eccentric RDL/SLDL. I by no means invented this, but it’s not something I see commonly utilized, and I have found really good benefit from it lately in regards to establishing good setup and technique. If you watched my Top 3 Deadlift Variations video on YouTube, you likely remember one of those being a Tempo Eccentric Deadlift. And while I still like that variation, I have started shifting to this new variation for my conventional pullers as it tends to be more replicable in their actual setup, slack pull, and wedge. The conventional deadlift to 3 second eccentric is trying to mimic the “RDL Slack Pull” setup that I cover in my slack pull tutorial on YouTube. You use the eccentric RDL portion of this movement to put you into the optimal position to then wedge from that “RDL Slack Pull” position on reps 2 and on. And the goal from there is to mimic that exact same pattern and feeling on all reps of your regular conventional deadlift. Brayden is shown in this post (CLICK HERE), and he struggled with the hinge and wedge aspect of his conventional deadlift. Typical cueing helped to an extent, but I could tell that the more he “felt” the correct position, the more it clicked. So in applying this variation to him, we’ve seen some notable improvement with his initial starting position. So how do I program this? Almost always as a secondary day deadlift variation where the emphasis is on technical improvement. There is benefit as well in being self limiting, but more so this variation is strategically implemented to help lifters get a better sense of positioning within their slack pull and wedge setup.
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