Paused Deadlifts: How To Bust Up Plateaus

Deadlifting is pretty fan-freaking-tastic when it comes to building up overall strength and particularly posterior chain (the backside). Whether you're a competitive strength athlete or a self-competitive trainee with a deadlift number that won't budge, try cycling in some paused deadlifts. 

Paused work is a common technique for overcoming plateaus in the bench and squat, but it's often not used in deadlifting. The main reasons are a) it can be riskier than the other two lifts because of the position in which you are pausing (at the bottom), b) due to the risk, one must have consistently solid technique, and lastly c) it's really, really difficult. 

So why perform pause work with deadlifts? 

Everyone has a sticking point (and you probably know where yours is...) that acts as a force-field against increasing weight on the bar. Depending on your individual leverage, that sticking point will range, generally, between 1-4 inches off the floor.

Strength is specific. Translation: training a particular quality, body part, or, as in this case, a particular position within a movement will result in growth in that area. Pausing at that sticking point increases the time-under-tension at that point and thus increased strength to, hopefully, overcome that sticking point at higher loads. 

Another benefit is reinforcing a tight upper back, specifically the lats, as those bad boys have to fire like crazy to maintain bar position close to the body AND allow for sufficient force transfer from the hips to the bar once the pause is over and it's time to accelerate that bar upwards. 

If you don't know how to use your glutes in a deadlift, you'll quickly find out. You should feel them firing like crazy to both hold the position and then explode out of the bottom. 

For those of us (myself) that have not-so-great speed, this is also a great way to work on exploding out of the bottom. 

How To: 

*Note: this is not a "beginner" exercise. A very solid strength (close to 2x bodyweight deadlift) and technique foundation needs to be present in order to reap the benefits and perform it safely. 

• Start by working at your sticking point, wherever that may be. In the video I demonstrated a few different heights. 
• Work with 50-70% 1RM; no need to be a hero on your first try. Start with 50% of 1RM and go from there. 
• Hold the pause anywhere from 2-5 seconds. I recommend using an actual timer (instead of counting in your head) as it will keep you honest. Again, don't be a hero, I started with just 2 second pauses and that was p-l-e-n-t-y of time. For example: 
  • 3x4 w/ :02 hold at 50%
  • 4x4 w/ :02 hold at 50%
  • 5x3 w/ :02 hold at 60%
  • 4x4 w/ :02 hold at 60%
• Sets of 3-5 reps is sufficient and anywhere from 3-4 sets. I don't recommend performing these after a heavy set of deadlifts. These would be much better suited to train on a day where either squat or bench is the main focus on the lift. 
• There isn't a hard rule for this kind of work, as long as you're progressing (either in weight or time) that's the key. 

I incorporated paused deadlifts for about 8 weeks and noticed a difference in my speed off the floor over time. If you've tried other avenues to increase your deadlift numbers, this could be a game-changer for you. 

Only remember, these suckers are difficult, just wanted to repeat that warning. :)

SAPT Exercise of the Week: PUPP with Three-Way Slider to Light Up Your Core

As I've said in the past, who doesn't love a new core exercise? Enter the PUPP with Three-Ways Slider!

I'm almost positive I'm not the first one to come with this type of variation, but I haven't seen it anywhere else, so I'll take the credit for now. This is a variation on the PUPP with alternating hand slide outs (which you can see HERE).

Instead of merely sliding out forward, you add in a lateral and backwards (towards your toes) slide too. 

This is a superb exercise to train the anterior (front) core in resisting extension, rotation, and teaching overall stabilization of the lumbo-pelvic region (lower back and hips). It also throws in a side order of training the shoulder stabilizers (think rotator cuff) and encouraging the shoulder blade to move around on the rib cage. 

Things to Remember:

1. Keep your abs and butt tight. Not simply I'm-kinda-squeezing but seriously crush your muscles together. This will stabilize your hips and spine to prevent errant lateral movement as well as saggy hips. Saggy hips = angry spines. 

2. Maintain some pressure on the moving arm's slider, but not so much that you can't slide it. You can either do all the reps on one arm and then switch or alternate as you go between reps. I prefer to do all one side then the other since you'll have a decent amount of time under tension- thus building up some endurance in the core and shoulder muscles- but I think in the grand scheme, it matters not. 

3. Ensure that your supporting hand is directly under your shoulder. If it's too far in front of your shoulder, you'll likely lose your balance as your hand will slide out from under you. If it's too far behind (in the direction of your toes) you'll end up with a rather cranky shoulder by the end. 

4. If you have trouble stabilizing your hips, spread your legs outside shoulder-width to create a larger base. As you become more proficient, you can scoot your legs closer together. 

Aim for 6-10 reps per side and 2-4 sets. 

How to Find A Gym

January, if you own a box gym, is by far one of your best months. New Year’s resolutioners are the typical population generally thought of to flood the gyms of the area, though I think many people make the New Year a new start whether it’s a resolution or not. But I digress.

from shareology.com

So how do you find a new gym? Let’s say you’re looking to start training and working out or you just moved to a new area and you need a new training home.

Below are a couple of key points to aide in your quest. Note that these are entirely my opinions, though said opinions are based on 14 years of training and the many, many gyms I’ve stepped into over the years.

Actual Free Weights

Here is where I am strongly biased: if a gym doesn’t have Olympic barbells, weight plates, dumbbells (up to at least 100lbs), squat racks, and the allowance of deadlifting, they’re not in the business of encouraging strength but only perpetuating the mediocrity of human fitness. I’m not saying that gyms shouldn’t stock machines (cardio or weight), buuuuut strength happens though discomfort. Most weight machines are designed to be “comfortable” and confine the body to movements that it doesn’t actually perform in real life. I can sense a rabbit hole of a rant coming on, so I’ll stop there and conclude with this: pick up heavy junk. That’s how you get stronger and actually make a difference with your body.

Training Atmosphere

The gym is not a club. It’s not there to help you pick up a date, flirt, converse for 30 minutes, or leer at other trainees. A gym that has more people yakking than training is not a conducive environment for staying on task. True story: I was a member at a gym that virtually turned into a club after 5pm (shimmery workout clothes, techno club music, and dudes trying to pick up ladies while doing bicep curls…) and it was horrible. I never made the mistake of going there again after dusk.

Not #clubtime

Cleanliness

I’m all for rust and some dirt. I don’t expect a gym to be immaculate, in fact, that’s kinda weird to me. If a gym is being used regularly, it will have seemingly perpetual dirt in the corners and hard-to-reach areas. Dust and dirt on the floor, assuming it’s not excessive, is acceptable from a place where dozens of people walk daily. That said, the bathrooms should be clean (always), there should be the tools necessary to wipe off benches (and it should be encouraged and done so by the staff… no one wants MRSA), the equipment should be kept in working order and stored in a logical and safe manner, and members should be told (or better yet, just know) that they need to put their equipment back.

Above all though…

It should be somewhere that you will go to train consistently. All these other points are moot unless it’s a place where you actually show up to train. The gym that you DON’T go to will serve only to drain your bank account with its monthly membership.

Find a gym. Train 2-3x/week. Repeat. 

Critical Thinking Skills + Reading Nutrition "News" = Success

I don't have a terribly long post for you today, dear readers, since it is Friday (and the first Friday back from the holidays so I imagine the week was a rough.)

We're all aware of the sensational, attention-grabbing headlines that are flashed before our eyes on a weekly basis either demonizing a food (Eggs! The silent killer...) or elevating a food to divine-miracle status (Eat this food to cure everything, including Mad Cow!). 

This drives me absolutely bonkers. (<-- post that expresses my ire.)

Opinions aside, Examine.com had a link on their website to a review article that uncovered nutrition "research" from the 1960s and 70s that started the "low-fat" craze. The main thrust behind the low-fat era was that fat caused coronary heart disease and it was bad, bad, bad, and everyone who wanted to stay healthy should eat a diet low in fat. 

Well, low-fat foods are generally not-very-tasty foods (at least not the manufactured kind) so food makers had to inject things like sugar and other fun things to make food actually palatable to normal human beings. 

Guess who funded the initial research? 

The Sugar Research Foundation. 

Yup... that happened. 

NPR also had a story about it, which you can read here. 

The point of this post isn't to point out the danger of sugar- it's not when you eat it in moderation in the context of an overall vegetable-rich diet- but to encourage and remind you to read news stories and even research with a critical, skeptical mind-set. If possible, dig a little bit more and see if you can find who funds the various studies that are trumpeted and touted by media outlets. You might be less surprised at the conclusions put forth by such studies... 

from makeameme.org

New Year's Fitness Resolution- You STILL Need Strength and Movement in the Adult World

There was an article in the Washington Post on Dec. 22nd of 2016 centered on millennials, their workouts, and hip pain. The main thrust of the article was that there is a noticeable increase in incidents of hip pain- and related injuries I would assume too- in clinics in New York City (and I think we can assume other areas with high populations of millennials). While there are no definitive studies out, however, there is a correlation with injury rates and the increased interest in high-intensity activities such as CrossFit, Tough Mudders, and the like among this generation.

“A lot of millennials are doing all of these high-intensity exercises that are great for the mental and physical components of health, but if you’re not as conditioned as you think, you’re going to put excessive stress on the soft tissue and the joint,”

-Karena Wu, owner of ActiveCare Physical Therapy in NYC

To quote another doctor, Dr. Shane Nho, an orthopedist at Rush University Medical Center in Chicago:

“The types of workouts these guys [and gals] are doing.. They’re doing it at all costs, despite poor form, mechanics, fatigue or their actual baseline level of conditioning.”

Shocker. I personally think this is the function of a highly-competitive mindset coupled with a complete lack of self-assessment (or assessment performed by the facilities people train at, but I still think personal responsibility is lacking) and accepting the reality of one’s actual physical abilities.

from TheFrisky.com

I could delve into the vast amount of disinformation (and misinformation) about physical fitness and how it’s portrayed or the way that activities like the Spartan Race, CrossFit, and Tough Mudders are advertised- but again, people need to realize that they’re not as fit as they think they are. It seems that many people either a) are completely ignorant of proper human movement and/or most of their information comes from less-than-reputable sources or b) they don’t need any sort of assessment because they’re “fine.” This goes back to what my last post was about- foundations! When anyone, adult or child, jumps-literally- into demanding physical training without addressing movement and strength levels, injuries happen. As I said before, to be blunt, you’re weak and you move like garbage. This can only lead to poor outcomes.

The remedy? Seek out professionals who know what correct human movement looks like and how to build up strength safely and effectively. Shameless plug, but SAPT totally rocks this. If you’re not in our area, that’s cool, we can do distance training too. Even if you don’t call us, find someone who knows what they’re doing.

You’re not as strong as you think, you’re not as conditioned as you think, and you don’t move well. It’s ok, you’re not alone.

That’s why we, the coaches, do what we do. To help people MOVE better, GROW stronger, and CRUSH life.

Seriously, stop being a fool and find a professional.

Neither Flashy nor Sexy, but Strength and Movement are Crucial Stones to Athletics

At SAPT we tend to err on the conservative side of the training spectrum. Sure, there is a time and place for being pushed outside your comfort zone and try exercises that are challenging or working with weights that you never thought you’d ever lift… BUT that should only happen AFTER the foundation is unquestionably there. I’m primarily speaking about younger kids and adolescents, but the concept applies to adult trainees too.

This foundation is composed of a couple of things:

Movement- This is crucial. Poor or aberrant movement patterns only ingrain bad habits and set the trainee up for injuries down the road. This not only includes performing movements correctly, but also controlling one’s body in space. I’m talking about basic human/athletic movement like squat, hinge, push, pull, skipping/running, landing and jumping patterns… For example, I’ve witnessed kids perform a squat, technically correctly, but they have zero control over the speed of their descent.

Strength base- This goes hand-in-hand with movement quality. Weak people move poorly because they lack the strength to move correctly or control the movement consistently.

I made a handy chart for your visual folks:

I’m not the best at these technological things, but I think it gets the point across.

A deficit in either department will increase injury risk and continue to feed into the cycle of being weak and moving poorly. Hooray.

Athletes and the parents of the athletes we train have all kinds of goals when they come to us. They want to run faster, jump higher, throw harder, be more agile, prevent injuries… this list goes on; these are all great things!

Often, parents/coaches or even the athletes themselves have ideas as to what they need to accomplish those goals.

“Speed and agility work, can you guys program sprints and cutting drills?”

“Plyometrics. That’s what I need to jump higher.”

“Explosive training, that’s what my son needs.” (This was a literal, yet nebulous request. I’m not sure what this parent meant, did he want me to use dynamite?)

“I need to get my arm speed up, can you give me drills to improve my arm speed?”

However, as a coach, there are two barriers larger than the Wall of Westeros to those goals when athletes walk in our doors:

From wiki of Ice and Fire

1. Primary athletic movement patterns-mentioned above- barely resemble human movement.

2. Strength levels that are less than optimal.

To be blunt, many kids are weak and the move like garbage.

The commonality with the athlete and parent requests mentioned previously is that they focus on a very specific aspect of athleticism or a sport. However, without the foundational stones of strength and efficient, correct human movement, all those lovely requests turn into Wile E. Coyote when he runs off the cliff.

From gifsoup.com

The vast majority of an SAPT athlete’s training for the first two to three months (with a few exceptions) consists of creating those foundational stones. At times it may seem tedious, because, to be perfectly frank, a multitude of kids move so poorly that we have to start with light weights and rudimentary drills to even begin the building process. This often also includes tearing down bad habits and reforming new ones, which simply requires both time and consistently showing up to train.

It’s a process that can result in impatience due to lack of appreciation and understanding of the absolute necessity of that strength and movement base to start training the more “fun” or exciting aspects of athletic performance.

Therefore, the onus is on us, the coaches, to explain to parents and athletes why we’re doing the things we’re doing instead of the flashy exercises that compose the common perception of performance training (I’m looking at you parachute sprints and your ilk).

In the end, starting with the “explosive” training or speed work etc. will only wind up, at best, making the athlete marginally better and will probably top out at a certain point because the underlying movement and strength deficiencies are left unaddressed. (At worst, an injury occurs!)

Again, I apologize at the bluntness of my words but, here is what athletes and parents need to know:

You’re weak and you move like garbage. We need to fix these two problems before we do anything else.

As Dan John says, strength does magical things. I guarantee that when a person grows stronger and can perform the basic human/athletic movements well, their overall performance is going to improve dramatically-even before doing any of the fancy stuff.

Be consistent in your training, trust the process, and you’ll reap the benefits.