What To Know
- The continuous motion of touch and go promotes greater explosiveness and power generation, as the lifter maintains momentum throughout the set.
- The constant tension placed on the muscles during touch and go can lead to greater hypertrophy, particularly in the glutes, hamstrings, and lower back.
- The lack of a reset can lead to compromised form, particularly in the lower back, increasing the risk of injury.
The deadlift, a cornerstone of strength training, is a compound exercise that engages numerous muscle groups, demanding immense physical exertion. Within the realm of deadlifting, two distinct techniques emerge: “touch and go” and “reset.” This blog delves into the nuances of deadlift touch and go vs reset, exploring their benefits, drawbacks, and suitability for different training goals.
Understanding the Techniques: Touch and Go vs Reset
Touch and Go: This technique involves performing a deadlift without fully lowering the barbell to the floor between repetitions. Instead, the barbell is merely “touched” to the ground before immediately lifting it again. This continuous motion emphasizes explosiveness and power development.
Reset: In contrast, the reset method involves lowering the barbell completely to the floor between each repetition. This allows for a brief pause, enabling the lifter to regain a neutral spine position and reset their grip. This technique prioritizes proper form and allows for a more controlled and deliberate lift.
Benefits of the Touch and Go Deadlift
- Increased Power Output: The continuous motion of touch and go promotes greater explosiveness and power generation, as the lifter maintains momentum throughout the set.
- Enhanced Muscle Growth: The constant tension placed on the muscles during touch and go can lead to greater hypertrophy, particularly in the glutes, hamstrings, and lower back.
- Cardiovascular Benefits: The continuous nature of touch and go elevates heart rate and improves cardiovascular endurance.
- Time Efficiency: By eliminating the pause between repetitions, touch and go saves time, allowing for more sets and reps within a given training session.
Drawbacks of the Touch and Go Deadlift
- Increased Risk of Injury: The lack of a reset can lead to compromised form, particularly in the lower back, increasing the risk of injury.
- Reduced Muscle Recovery: The continuous tension may hinder muscle recovery between repetitions, potentially leading to fatigue and decreased performance.
- Less Control: The rapid pace of touch and go may make it difficult to maintain proper technique, especially for beginners.
Benefits of the Reset Deadlift
- Improved Form: The pause between repetitions allows for a proper reset, ensuring a neutral spine and optimal lifting position.
- Enhanced Safety: By prioritizing form, the reset method reduces the risk of injury, particularly to the lower back.
- Greater Control: The deliberate nature of the reset technique allows for greater control over the lift, promoting proper technique and muscle activation.
- Better Muscle Recovery: The pause between reps provides time for muscle recovery, allowing for greater performance and reducing the risk of fatigue.
Drawbacks of the Reset Deadlift
- Reduced Power Output: The pause between repetitions can reduce momentum and power development compared to touch and go.
- Less Muscle Growth: The reduced tension during the reset phase may result in less muscle growth compared to continuous tension methods.
- Time Inefficiency: The pause between repetitions can make the reset method less time-efficient, requiring more time to complete a given number of sets and reps.
Choosing the Right Technique: Touch and Go vs Reset
The choice between touch and go and reset depends on your individual goals, experience level, and training style.
Touch and Go:
- Ideal for: Experienced lifters seeking to enhance power, explosiveness, and muscle growth.
- Not recommended for: Beginners, individuals with back pain, or those prioritizing form over speed.
Reset:
- Ideal for: Beginners, individuals with back pain, or those prioritizing form and safety.
- Not recommended for: Experienced lifters seeking to maximize power output and minimize time spent training.
Beyond the Basics: Variations and Considerations
- Partial Reps: For those seeking to increase strength without the full range of motion, partial deadlifts can be incorporated into both touch and go and reset techniques.
- Tempo Training: Varying the tempo of the lift can further enhance muscle growth and power development. For example, a slow eccentric (lowering) phase can improve muscle control and hypertrophy, while a fast concentric (lifting) phase can increase power.
- Training Volume: The volume of training (sets and reps) should be adjusted based on the chosen technique. Touch and go may require lower volume due to increased fatigue, while reset allows for higher volume due to better recovery.
The Verdict: Touch and Go vs Reset – A Matter of Preference
Ultimately, the choice between touch and go and reset deadlifts is a matter of personal preference and training goals. Both techniques have their advantages and disadvantages, and the most effective method will vary depending on the individual lifter.
Final Thoughts: Embracing Variety and Progress
Instead of rigidly adhering to one technique, consider incorporating both touch and go and reset into your training program. This approach provides variety, challenges the body in different ways, and allows for continuous progress.
Quick Answers to Your FAQs
Q: Can I switch between touch and go and reset within the same workout?
A: Yes, you can incorporate both techniques into a single workout. For example, you could perform a set of touch and go deadlifts followed by a set of reset deadlifts.
Q: Should I always start with reset and then move to touch and go?
A: It’s not necessary to follow a specific order. You can choose the technique that best suits your training goals and current physical condition.
Q: What if I experience back pain during touch and go?
A: If you experience back pain, stop the exercise immediately and consult with a healthcare professional. Prioritize proper form and safety over weight or speed.
Q: Can I use touch and go for all my deadlifts?
A: While some lifters exclusively use touch and go, it’s generally recommended to incorporate reset deadlifts into your training program for safety and form development.
Q: What are some other variations of the deadlift?
A: Besides touch and go and reset, other variations include sumo deadlifts, Romanian deadlifts, and rack pulls. These variations target different muscle groups and offer unique challenges.
