Touch 'n go deadlifts often get labeled as "bouncing" or "cheating" deadlifts, but they're not. A bouncing deadlift is where the lifter forcefully uses the eccentric (lowering) phase to bounce the bumper plates off the floor to start the next rep. The bounce effectively removes some of the range of motion.
A real touch 'n go deadlift is different. It involves tapping the plates on the floor and, instead of coming to a complete stop, going right into your next rep.
The obvious advantage with this style of deadlift is faster cycle rate. In CrossFit, competitors use this style in conditioning work or competitions to decrease the time of their sets. (Resetting on each rep would significantly increase their set times.)
Better competitors can complete heavy touch n' go deadlifts while keeping their spine in neutral position, but clearly there are some things that can go wrong. In competition, many athletes will sacrifice their bodies to get the prescribed work done. This is the shit you often see on social media, but this is not what we're looking for.
Touch 'n go deadlifts can be used effectively with EMOM work, which stands for "every minute on the minute." This is where you set a timer and do a certain amount of reps at the top of each minute, resting until the top of the next minute.
EMOM work allows you to keep your training sessions brief by performing a high amount of volume in a relatively short period of time.
The purpose of EMOM work is to improve your ability to recharge your battery (ATP) and to complete your work with short bouts of rest. As your aerobic system improves, you'll be able to replenish ATP faster, allowing you to perform your work without excessive bouts of rest while still being technical proficient.
In addition, there's a challenge that comes with performing touch 'n go reps: holding onto the bar longer produces more time under tension as well as an increased metabolic demand.
Practice sets of triples with a light load (50% or less of your 1RM) if you're not already experienced with touch n' go sets.
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