Floor to Knee Deadlift (Deadlift Variation) | Advanced Training Techniques

Описание: The floor to knee deadlift is a tool used to help people who have a poor setup at the bottom position of their deadlift and to help work your pull off the floor without damaging muscle tissue.

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The floor to knee deadlift is a great variation to add deadlift volume to your week and increase pulling strength from the floor without putting yourself at risk for overtraining.

For a lot of people, that initial pull off the floor is the biggest determining factor of a successful lift in the deadlift. So, it makes sense that spending some more time dialing your form and adding strength to your first pull is going to help you bust through your deadlift plateau.

To help this first pull, we like to utilize the floor to knee deadlift in our training cycles.

In the floor to knee deadlift, you will only focus on the concentric (pulling) phase of the movement. You will set up, pull the bar to knee level, then drop back down to the floor without controlling the eccentric (lowering) phase of the lift at all.

Utilizing this variation will allow you to add volume to your week with some “Heavier” weights without damaging a ton of muscle tissue and overtaxing your central nervous system.

We usually use the variation to add another pulling day to your week or to add on top of your dynamic effort day during the week.

Example:
1.Speed Deadlift - 6x3
Rest 90 sec between reps

2.Floor to Knee Deadlift - 5x3
Rest 90 sec between reps

Structuring it this way will allow you to knock out your dynamic effort work and then continue to add some weight to the bar for your floor to knee deadlifts.

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