If your lifting technique breaks down during heavy lifts, introducing pauses can be a great way to identify and correct technique flaws. This method not only helps you pinpoint where things go wrong but also strengthens your form and positioning.
Why Pauses Can Improve Your Technique
Pausing during lifts forces you to maintain control and focus on proper form at critical points in the movement. This can be especially beneficial for exercises like the sumo deadlift, where technique breakdowns are common.
The Sumo Deadlift: A Common Challenge
For many lifters, getting the sumo deadlift off the floor is the hardest part. Logically, if you can lift the bar off the ground, you should be able to complete the lift, right? Yet, many people miss the lift at the knees or even higher. Why does this happen?
The Root of the Problem: Cheating the Lift
Often, the reason lifters miss the sumo deadlift at the knees or above is that they’ve cheated to get it off the ground. This initial cheat compromises their form, putting them in a weak position as the lift progresses. This improper positioning can make it nearly impossible to complete the lift successfully.
The Solution: Pausing at the Bottom
Training with a pause at the bottom of the lift can help address these issues. Here’s how:
Focus on Technique: Pausing at the bottom forces you to focus on executing the lift with proper technique right from the start. This ensures that you’re not using momentum or improper form to initiate the lift.
Strengthen Positioning: Holding the pause strengthens your positioning in the hardest part of the lift. This can help you build the necessary strength and stability to lift correctly and efficiently.
Build Confidence: As you practice pausing at the bottom, you’ll develop confidence in your ability to lift with proper form, reducing the likelihood of technique breakdowns as the weight increases.
Implementing Pauses in Your Training
How to Perform Paused Sumo Deadlifts:
Set Up: Position yourself as you normally would for a sumo deadlift, with your feet wide and toes pointed out.
Lift and Pause: Begin the lift and pause just as the bar leaves the floor. Hold this position for 2-3 seconds, focusing on maintaining proper form.
Complete the Lift: After the pause, continue to lift the bar as you normally would, ensuring that your technique remains consistent.
Repeat: Incorporate these paused lifts into your regular deadlift training, gradually increasing the weight as your technique and strength improve.
When to Seek Professional Help
If you try incorporating pauses into your lifts and find them super difficult or if you're unsure how to fix your technique, professional guidance can be invaluable. An experienced coach can provide personalized feedback and help you address any underlying issues in your form.
Contact Us for Expert Guidance
At Prevail Rehab & Performance, we specialize in helping lifters improve their technique and achieve their strength goals. If you’re struggling with your sumo deadlift or any other lift, contact us. We’d be happy to help you refine your technique and build a solid foundation for long-term success.
Ready to Improve Your Lifts?
Don't let technique breakdowns hold you back. Reach out to us today for expert advice and support. Let’s work together to enhance your lifting form and performance, ensuring you lift safely and effectively every time.
Comments