December 19, 2018, 01:21:59 AM

Author Topic: Why so many deadlift variations?  (Read 1463 times)

PK-tarzan

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Why so many deadlift variations?
« on: January 12, 2018, 12:25:57 AM »
Why are there so few squat variations compared to the amount of deadlift variations i Sheikos 4day-programs?
« Last Edit: January 12, 2018, 08:46:56 PM by PK-tarzan »

morganbay

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Re: Why so many deadlift variations?
« Reply #1 on: January 14, 2018, 11:27:00 PM »
I think the point of all these Deadlift variations is because they are easier to recover from than regular deadlifts. Squats the frequency and volume of just regular squats can be much higher without screwing up recovery. Atleast this is what I think. Perhaps some veterans of this training style could chime in.

Zacheryah

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Re: Why so many deadlift variations?
« Reply #2 on: March 14, 2018, 05:40:26 PM »
Sheiko has

- squat
- squat with pauze halfway down
- squat with pauze halfway up
- squat with pauze in the hole
- squat against chains
- Front squats
- bottom up squats

but also

- deadlift
- deficit deadlift
- deadlift from blocks
- deadlift with reverse bands
- deadlift to knee's with 2 sec hold
- deadlift with pauze at 5-7cm below knee and than lockout
- 2* (1+1/2) deadlift
- deadlift against chains
- snatch grip deadlift

Here is the main thing :

Squats are simple to train. You'll train most muscles equally and all variants tax the CNS the same. Your bulk will be regular squats. The variations are only here to aid technique.

Pauze on the way down learns to lower quickly enough , if this is a problem
pauze on the way up helps you keep position when leaning forward, if this is a problem
pauze in the hole improves your starting position, if this is a problem
front squats help you keep upright, if this is a problem
Bottom up squats aid core stability., if this is a problem

only exception : Chains : learns you to keep momentum and work on middle sticking point

If you take a look at MSIC squats, its all squats and squat with chains


Deadlift however ... Full range deadlifts will tax the lower back alot, and other groups less. You need to split it up to target these specifically

deficit deadlifts : lower weight, no belt : more speed of the floor
deadlift to knee's : improves speed and power off the floor, no lockout means the tax on the lower back is limited
deadlift from blocks : big targetting upper back and lockout
deadlift with pauze to lockout : targetting middle sticking point and position
deadlift against chains : builds power to keep the speed over sticking point
reverse band deadlift : full range deadlift with more lower back involvement than blocks, but bigger overload on the lockout.



The biggest issue for anyone on sheiko templates, is finding our what variations you need to improve on.

Robert Frederick

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Re: Why so many deadlift variations?
« Reply #3 on: March 15, 2018, 08:14:08 PM »
The biggest issue for anyone on sheiko templates, is finding our what variations you need to improve on.

Finding what you need is always part of training.

Zacheryah

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Re: Why so many deadlift variations?
« Reply #4 on: April 10, 2018, 02:22:36 PM »
The biggest issue for anyone on sheiko templates, is finding our what variations you need to improve on.

Finding what you need is always part of training.

Agreed. Thats why i'm comming here in the first place. Talk and discuss with people who also have knowledge about this amazing programming, and learn more.

The more years i've been on sheiko, the more you realise there is so much to be discovered to be honest.