In strength training, understanding the difference between concentric and eccentric muscle contractions is crucial. While exercises like squats and bench presses require both phases, the deadlift uniquely focuses on concentric strength – the ability to lift the weight without a preceding lowering movement. This blog post dives into developing starting strength through concentric training to improve your deadlift, break through sticking points, and overcome inertia.
Understanding Inertia and Starting Strength
The deadlift challenges us to overcome inertia – the inherent resistance of a stationary object. To break this inertia, we need starting strength – the ability to generate enough force to initiate the lift. This is why the first few inches of a deadlift often feel the most difficult.
Westside Barbell’s Approach: Concentric Good Mornings and Bench
At Westside Barbell, we address starting strength through a unique training method: concentric-only good mornings and bench presses.
- Concentric Good Mornings: By using chains to support the barbell, we eliminate the lowering phase (eccentric contraction) of the good morning. This forces the body to overcome inertia, developing pure concentric strength and stability crucial for deadlifts.
- Concentric Bench Press: Similarly, chain-supported bench presses focus exclusively on concentric strength development.
Why Concentric Training?
- Overcome the Sticking Point: Sticking points occur when our biomechanical leverages are weakest, making it difficult to overcome the resistance. Concentric-only training strengthens those weak points, ensuring continuous power output.
- Eliminating the Stretch Reflex: Unlike squats and bench presses, deadlifts don’t benefit from the stretch reflex – the muscle’s elastic energy stored during the eccentric phase. Concentric training builds raw, starting strength without relying on this reflex.
- Importance of Momentum: Momentum, the product of an object’s mass and velocity, can help us overcome the sticking point in a deadlift. Concentric training helps us build the strength to generate that initial momentum.
Variable Bar Heights for Complete Strength Development
Another key aspect of Westside’s method is using different barbell heights in our training. This ensures strength development across the entire range of motion in the deadlift. While technically awkward, this approach focuses purely on developing strength, independent of technical proficiency.
Key Takeaways:
- Concentric strength is crucial for deadlift success.
- Concentric-only good mornings and bench presses with chains develop starting strength and eliminate reliance on the stretch reflex.
- Overcome sticking points and generate powerful momentum.
- Variable bar heights ensure complete strength development throughout the deadlift motion.
Embrace the Challenge, Break Your Deadlift Plateaus
Concentric training is physically demanding but incredibly effective for boosting deadlift performance. By focusing on starting strength and eliminating the stretch reflex, you can:
- Break through sticking points.
- Increase power output at the start of the lift.
- Reach your full deadlift potential.
Don’t let starting strength hold you back. Incorporate concentric training into your routine and witness the transformative impact it can have on your deadlift performance.
Check out our previous post about Accelerate Your Strength Gains with Bands and Chains.