My Top 3 Favorite Deadlift Variations

In my final installment of my top 3 variations for each lift, I break down my go-to's for the deadlift! In this KZbin video, I look at the 3 deadlift variations I find myself programming most often, their benefits, how to do them correctly, when to do them, when not to do them, and how to program them within your training. At least from my coaching and programming style, I'd say the deadlift is the movement that I probably program more to specificity than the others, so I tend to use less variations. I've tried other things, but just haven't seen the carry over. So these 3 variations are my staples and what I find myself falling back on to satisfy the need for variation in the deadlift. Whether that be to self limit, correct movement, manage fatigue, or find a direct transfer of strength. And I will give a small spoiler, in that 1 of those variations is the Romanian Deadlift. I've been wanting to do a "how to hinge" video, but this worked perfectly to break down the hinge within my explanation of the "how to" on the RDL. So I will make sure to timestamp each section so if you are more interested in "how to hinge", you can jump straight to that section.
#deadlift #deadliftvariations #powerlifting #tempodeadlift #pausedeadlift #romaniandeadlift #powerliftingprogramming #powerliftingtechnique #powerliftingform #bestdeadliftvariations #deadlifttechnique #deadliftform #bvariations #benchpresstechnique #benchpressform #hiphinge
Pause Deadlift: 5:11
Pause Deadlift How-To and Programming: 12:55
Romanian Deadlift: 21:05
Romanian Deadlift How-To and Programming: 26:59
Tempo Eccentric to Soft Touch Deadlift: 51:54
Tempo Eccentric to Soft Touch Deadlift How-To and Programming: 55:04
Slack Pull: The 5 Best Techniques: • Slack Pull: The 5 Best...
Optimizing Your Deadlift For A Strong Lockout: • Optimizing Your Deadli...
Pause Deadlifts For Deceleration: prsontheplatform.com/2020/07/...
Does Conventional Help The Sumo Deadlift: powerliftingtechnique.com/doe...
Instagram: / prs_performance
Website: prsontheplatform.com/

[@idonthavetiktok4473]

Give this man a gold medal for the best coach ever ❤

[@PRsPerformance]

Thank you sir!

[@toor597]

I’ve only just found this page but it is one of the most informative channels I’ve ever seen in my life

[@PRsPerformance]

Thank you!

[@saritamini]

Thank you for this information helps me understand programming so much more 💪 incredible content 😊

[@PRsPerformance]

You're welcome!

[@JN-wr5rp]

Thank you! Underrated channel.

[@PRsPerformance]

Thank you!!

[@hypnos-7371]

This was great once again , can't wait for the post about cluster singles too !

[@PRsPerformance]

Thank you!

[@mustafaabd.7014]

Dang, I was just getting excited about my poppy pause deadlifts :/ thank you Steve for reassuring I got a lot of work to do!

[@PRsPerformance]

Pop deadlifts can work, but it's rare in my experience. And more so pause deads don't go near as well with them like I said.

[@ciarwhite7533]

Great stuff!

[@PRsPerformance]

Thanks!

[@fazzolarijames]

Great video Steve. I’m applying your pause deadlift cues to my competition lift and it’s improved my positioning throughout 😂

[@PRsPerformance]

Awesome man, great to hear!

[@kb.gawlik]

Great video as always Steve! Maybe you could go more in-depth about tertiary days in your next video (the one you talked about)? How do you set them up, when it would be suitable to go for higher reps and when for lower, when would you program these with slighlty higher RPEs and when really submax etc. Basically whats your thought process behind tertiary days and practical implementations of these.

[@PRsPerformance]

Definitely will go into tertiary days a bit more with the next video!

[@YingGodson]

Hi Steve, just found your channel and already blown away by your contents. Thanks very much! A foolish question here: as a sumo deadlifter, does it mean the RDL in my program should be mainly sumo RDL?

[@PRsPerformance]

It’s means a regular RDL. Not a huge fan of sumo RDLs.

[@MeharBhogal]

Awesome video. Interesting you find conv pullers can't pull twice a week on their competition movement. I've found banded pulls/pause pulls/light rep work has been something I've had to do for conv pullers on their second day to manage fatigue.

[@PRsPerformance]

So I'm not saying they can't pull twice a week, I have plenty that do, possibly in some self limiting manner. Just saying that I find that more commonly to happen with conventional pullers than I do with sumo pullers.

[@eliasrupprecht4753]

Great video, definitely learned a lot, hearing these explanations. I have a question about the Tempo Eccentric to Soft Touch Deadlifts, when or where exactly do you take your breath when you perform these?

[@PRsPerformance]

After the initial rep, I’ll breathe at the top.

[@Eman-mf8im]

Hey Steve! Just came across your channel and your videos are absolute goldmine of information, thank you for providing such valuable info. Just had a quick question about lifters who use that hip “pop” style of deadlift off the floor. What secondary movement would you programme in place of paused deadlifts for such lifters?

[@PRsPerformance]

I probably wouldn't program additional variations for them, they'd likely be best suited doing comp deadlift vs. a variation of it.

[@kotaroasted2065]

Thanks for the content! 30:47 May I ask what's problematic about a negative shin angle? Jeff Nippard's Romanian deadlift tutorial seems to suggest that having a negative shin angle is preferable. My best guess, given what you've mentioned in other points in the video, is that we're mimicking the top 2/3rds of our competition deadlift. And because we do our competition deadlifts with vertical shins, we'd do our Romanian deadlift with vertical shins as well. But I just wanted to make sure. I mean no disrespect! Just a newbie to lifting trying to understand technique.

[@PRsPerformance]

If you have a negative shin you are over biased behind your midfoot and center of mass, so that will change the loading distribution and likely limit the potential loading.

[@PRsPerformance]

Your point of specificity is correct too as well.

[@samthelad4313]

What are your thoughts on doing deficit RDL's and not shying away from that extra spine flexion ROM? Especially for people whose comp deadlifts involve a lot of back rounding, would it be pointless to try and avoid flexion if you're going to be doing it come meet day?

[@PRsPerformance]

I personally never program deficit RDL's. I'd rather do SLDLs if that was the reasoning, but at the same time I do not program anything outside of comp deadlifts for extra lower back work. The lower back already gets so much work through the squat and deadlift, anymore is overkill. I'd argue hardly anyone in powerlifting suffers from lack of low back strength.

[@strengthforall345]

Hey steve, what is your opinion on deficit paused deadlifts? Australian strength coach likes them a lot, his reasoning for it is then when you pause right after breaking the floor while standing on a deficit you're essentially right at your "normal" starting position. any thoughts on it?

[@PRsPerformance]

I haven't tried those, but the reasoning is sound so definitely could see the benefit in those!

[@AmeenOwais]

What do you think about conventional TnG deadlifts, especially for sumo pullers who do conventional in their off season/ hypertrophy blocks vs normal deadlifts?

[@PRsPerformance]

Not really a huge fan, I’d bias towards RDLs instead.

[@shaun_seow]

How do you feel about the wide stance snatch grip deadlift aka Candito deadlift?

[@PRsPerformance]

So I've experiment with them but haven't had any of my lifters get much from them. Nothing against them and I definitely see the relevance, just haven't had them fit into my system as well.

[@stevemass8523]

Hello Steve I just want your opinion about being right handed i noticed something on my friends while lifting mainly Benching the right elbow is tucked more always and the shoulder blades are more retracted on thst side to causing the lifter to feel bad about Bench because the left side is moving Clean But that right side is killing the movement often caused bye lack of internal rotation i guess or Idk have u ever seen that? Low bar squats to Its like the left hand is in bulldog grip and the right is in “normal” grip Maybe bcs we are squeezing harder with the right making it asymetrical Idk sry for my eng and i hope i dont bother u nice content

[@PRsPerformance]

That's a pretty complex one to answer without seeing. First reaction is possibly hand grip on bench is different, with one wrist straighter and then one wrist more extended then causing the need to retract more on the one side to feel like he's compensating.

[@danielkilleru5057]

how about something like 3x4 tempo deadlift with a 2x8 rdl backoff?

[@PRsPerformance]

I mean if that is what you need based on the reasonings within this video, then yes that is fine.

[@SignaL2k10]

great video as always, only your voice quality can be better

[@PRsPerformance]

Just ordered a new mic yesterday, so hopefully that will improve!

[@Arrow73]

At 41:52 he says "practicetin"

[@PRsPerformance]

You were paying attention, well done

[@danielkilleru5057]

let s say one can only do deadlifts once/week(3-4sets and only on the same day with heavy squat day). His secondary day no matter how he places it, deadlifting is painful and form trash. Even self limiting things like paused, tempos, rdls , sldl or db rdls flare the pain. Not only does this cause pain, but they affect the primary dl day weight by a lot. Should this type of person spend time doing vartiations like RDL in his only deadlifting day , or should he spend all his work on comp deads . Let s assume his technique is decent.

[@PRsPerformance]

Per usual, it depends. I’d bias towards saying stick to comp deadlifts if just doing once a week frequency, but at the same time I have some people who only deadlift once a week who also do RDLs on that day. Just depends on what works for you.

[@danielkilleru5057]

@@PRsPerformance my sets are s atm 3x1 cluster (i m very bad at that 1st rep) 1x5 comp dl 1x5 paused dl what would you change here/add here?

[@baronschafer8733]

The answer is tempo deadlift, rack pull, and clean pulls for all those who are too lazy to watxh

[@PRsPerformance]

***above the knee rack pulls to be exact.

[@MeharBhogal]

@@PRsPerformance with Chainz

[@zorufit]

XD

[@PRsPerformance]

XD