Touch & Go versus Reset Deadlifts.

Getting back into the gym and been a while since you’ve deadlifted?

If you’re slowly easing back into the weight room, it’s best to start slow and build yourself up with proper technique.

You’ve got two different options for deadlifts: reset and touch and go.

The reset deadlift refers to having a quick pause at the end of a deadlift and then bringing the weight upwards. For example, you’re coming down from a deadlift, and you’ll take a moment to “reset” yourself to bring the weight up again. Some common cues include the following: “break the bar (or handle/horn in this case with a kettlebell),” "screw your feet into the floor, "push the ground away," or “make orange juice with your armpits.” Now, what exactly do these cues mean? Each of the "cues" or verbal instructions, allow you focus on a certain part of the body that may need attention before deadlifting. Mind you, these cues are generally for handling the barbell, but many cues can still be applicable for deadlifting kettlebells as well. For example, "make OJ with your armpits," means to tighten your lats, or latissimus doris, a muscle in your back. Another cue of "push the ground away" in short is to create tension, engage the quadriceps, and to prevent the hips from rising too quickly as you come up.

The reset deadlift will be best for someone who is either coming back into the gym and focusing on technique and form. It can also be another variation to use if you’re attempting heavy weight, and the touch and go method (another deadlift variation) will be a bit too strenuous or taxing.

The second variation--touch and go. Touch and go just means that you’re bringin the weight down and immediately coming up. This will be best for someone that is using lighter weight, since it requires more control and technique. It will be a lot more aggressive if you’re using heavier weight.

Overall, both can be utilized to help with your deadlift form; however, each have their own pros and cons depending on what their use is. In summary: touch and go should be for lighter weights while reset should be for focusing on form with re introduction for heavier weights.

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References:

1. Deadlift Perfection -- 4 Easy Cues: Pull More Weight and Feel Good Doing It by Tony Gentilcore

2. Top 10 Deadlift Cues For Stronger Pulls by Ari Silverberg.