The Other Unparalleled Exercise by Jan Dellinger | The Partial deadlift

by Jan Dellinger

The Partial Deadlift

Returning to the bent-legged deadlift and its variations that have purpose and productivity, consideration should be given to the periodic usage of the partial deadlift done in the power rack (or off boxes) and repeated in reps of 10-20. Because of the decreased range of motion and more favorable leverage positions, very substantial poundages are possible, even for higher reps.

Of course, these factors are what prompts the musculature to respond so dramatically. But, good exercise form--lifting and lowering the weight under control, and resetting for each new rep--should always be observed.

Typically, trainees tend to allow these greater poundages to move with the aid of increasing ballistic momentum, generated by banging the bar off the pins in the power rack.

Not only is this tact hard on the equipment, but it increases one's risk of injury while robbing the working muscle groups of much overloading. Considerable compressive forces are being imposed on the spine, so use the combined power of the legs and lower back in a coordinated fashion, and do not become overambitious, sacrificing form for the sake of enormous poundages.

To my knowledge, one of the earliest might and muscle figures to regularly espouse the partial deadlift was Harry Paschall, feeling that, when starting the deadlift from just below the knees, the lifter would avoid the precarious "stooped over" position most people assumed when taking a weight from the floor.

Doug Hepburn

Besides, the higher starting position permitted greater weights, in addition to the safety factor, thereby blasting the pulling muscles even more.

Those possessing a collection of Joe Weider's YOUR PHYSIQUE from the 1950s may have noticed that Charles Smith raved and raved about the benefits of this exercise for Olympic lifters (there were no power-lifters as we know them today, in that era) and bodybuilders. Smith believed that this movement was unparalleled for imparting sheer body power, and especially for strengthening the pulling muscles. Additionally, Smith stated that the partial deadlift was in the vanguard of a select few exercises which truly had the potential to completely revamp one's physique.

Paschall was of the opinion that this was a pure power-type exercise and should be pursued with sets of 3-5 reps, with the bar positioned in the rack just below knee height (when the knees are bent in the starting position). On the other hand, Smith reco-mmended sets of 15-20 reps, advocating the bar should start just above knee level.

Even though he espoused high reps, Smith warned against developing mental ceilings about exercise poundages in the partial deadlift, emphasizing that 500-600 lbs for a couple of sets of 15-20 counts was not really that much to write home about for an advanced barbell man.

For my money, once per week is plenty on the partial deadlift. Actually, depending on age, recovery ability and poundage capabil-ities, some readers may profit more by attacking this exercise vigorously every other week, regardless of the rep range used.

When it comes to partial pulling movements, quality variations of variations exist. In his book THE STRONGEST SHALL SURVIVE, Bill Starr touts an ultra-heavy shrug movement which commences from just above knee height in the power rack. Although technically not a true deadlift maneuver, in that Bill's prime objective is to overload the trapezius muscles maximally, as opposed to all of the pulling muscles in general, the lower back receives significant loading. As a matter of fact, Bill reports having worked with a few football players who got up to in excess of 700 lbs in this pull-shrug. Any movement, or class of movements, which offers this kind of poundage potential is guaranteed to have muscles galore popping out on those who apply themselves.

As far as incorporating regular deadlifting, deadlifting off a raised surface, and partials into a training program, my basic suggestion would be to do one movement per cycle, á la Gerard.

But, really, it is up to the individual to sort out the practical implementation according to age, personal recovery ability, objectives, mental commitment, available training time, etc... On To Part XII >>

Part I - Part II - Part III - Part IV - Part V - Part VI - Part VII - Part VIII - Part IX - Part X - Part XI - Part XII

The Original Gerard Trap Bar

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The Other Unparalleled Exercise (cont.)

by Jan Dellinger