Written by Mike Over
Some of us are not looking to power lift, pull insanely heavy weight and risk injuring ourselves deadlifting. I used to be that guy but having two babies (notice in my video demonstration his displeasure) and a business to run quickly ended my personal record attempts to lift extremely heavy and/or spend 2 hours in the gym.
Does this mean you can’t get strong? Of course not, frequency and tension are the best drivers for strength, so next time you hit the gym for deadlift day, try out the hover deadlift!
Insert Hover Deadlift:
Deficit deadlifts are NOT for everyone, but if you have the mobility and mental fortitude you need to try this because it combines the deficit with pauses and increased time under tension.
Insert Tuck Jumps Contrast:
- Set up a trap bar, and I went to the low handle option to make it more effective at completely demolishing my legs. Add your deficit that allows you to get to JUST above the floor with good form.
- Start with 5 deadlifts and go right into a 5 second low isometric hold. Then 4 with a 4 second hold...continue until you hit 1. Let go and shake the legs out!
- Optional, add some unassisted contrast work. I went with 5 tuck jumps to just test my manhood on trying to even get my knees towards my chest after over 1:00 of tension work with my bodyweight on the bar. It’s much harder than you think!
- You can also pair it with a sled push or reverse drag shown below. The reverse drag reinforces proper patella tracking and will bullet proof your knees which often get taxed in longer isometrics.
If you want to really force more of your quads to do the work, you can swap the exercise for the “reverse” deadlift. I use an attachment for this but it will allow your bodyweight to shift backwards towards the anchor point to create more knee flexion which will target the rectus femoris, which makes the sled pushes and drags even more difficult.
Reverse Hover Deadlift:
Prowler Push Me:
Reverse Drag:
Now rest 2-3 minutes to get a complete rest and go 4-6 rounds. Your quads will quickly let you know they are being loved on. The key points are making sure you keep an upright torso to further target your quads, while leaning excessively can begin stressing the lower back which takes the effectiveness out.
If you are new to it, start with 1 and a 1 second hold and work your way up. Personally, I like the countdown for the mental fortitude!
Why it works?
- Isometrics are a lower risk option to clear up asymmetrical imbalances and faulty kinematics.
- They improve intramuscular coordination and have massive neurological benefits.
- They can enhance power, torque, stability, symmetrical loading, hypertrophy, and overall movement efficiency.
- Increased sensory feedback and proprioception
- Solid measures of stretch reflexes(due to the eccentric phase)
- Increases muscle stiffness through both mechanical and neuromuscular mechanisms which can help prevent injuries.
This drill forces people to know what it feels like to maintain tension throughout a set
The Hover Deadlift is brutal on all accounts. Add in the fact you are under tension for over a minute and you will quickly see why it’s effective! If you need a way to make lighter loads work for you, give this a try!