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Throughout my life, I've suffered three distinct lower-back injuries, all caused by improper deadlift techniques. It wasn't until a few years ago, when I joined a powerlifting gym, that I discovered the primary cause of my persistent back pain: performing touch-and-go deadlifts and barely touching the floor between repetitions.
If you’ve ever browsed through Reddit’s r/fitness threads, you’ll notice that fully resetting between reps is widely regarded as the only proper way to perform a deadlift. Unlike touch-and-go reps, taking a brief pause during deadlifts offers significantly more benefits.
A full reset between reps enhances your ability to build strength from the ground up.
As Avi Silverberg explains on PowerliftingTechnique.com, the initial phase of a deadlift—lifting the barbell from the ground—demands significant strength from your quads and spinal erectors (the muscles along your back). By fully resetting between repetitions, you ensure that these muscle groups are engaged to their maximum capacity for each lift.
If you’re determined to perform touch-and-go deadlifts, you’re likely relying on a “bouncing” motion, where the weight rebounds off the floor to assist the lift. This approach leverages momentum rather than pure strength.
“If you’re accustomed to relying on a bounce at the bottom, you won’t have that advantage when attempting a single repetition,” Silverberg notes. This poses a challenge for competitive powerlifters or anyone aiming to improve their one-rep max. Training with reset deadlifts better equips you to handle the most challenging part of the lift—getting the weight off the ground.
Resets are crucial for maintaining proper form and preventing injuries
During reset reps, you have the opportunity to adjust your form, whereas touch-and-go reps don’t allow for such corrections, as noted by K. Aleisha Fetters, a personal and online trainer. With touch-and-go deadlifts, your form can suffer if you lose tension or tightness between repetitions.
“If tension is lost on the descent and worsens with each rep, your form could completely break down by the eighth repetition,” she explained during a phone conversation. “Resetting after each rep ensures maximum tension, proper form, and an optimal starting position for every lift. Quality should always take precedence over quantity in any exercise, and resetting helps achieve that.”
In simpler terms, touch-and-go deadlifts carry a higher risk of injury. A 2018 study revealed that the posterior chain—muscles like the hamstrings and glutes—may face greater strain during bounce deadlifts compared to fully reset lifts.
Taking a brief pause during resets is highly recommended
Are there scenarios where touch-and-go deadlifts might be beneficial? Indeed, they can be used to handle lighter weights for higher repetitions, adding a cardio element to your workout. “They can help build speed and power,” explained Kenny Mahadeo, a personal trainer, during a phone call. “However, maintaining proper technique is crucial.”
Fetters emphasizes that pausing for one to two seconds during resets is essential for safely increasing your one-rep max. “The pause doesn’t need to be long,” she noted. “Just ensure your alignment is correct, your spine is neutral, your lats are engaged, and you approach the next rep with intention. Many people rush through deadlifts, but focusing on form and taking your time is vital.” For those seeking an extra challenge, deficit deadlifts, performed on an elevated platform, can help improve strength off the ground, though they may not suit everyone.
If reducing the weight is necessary to perform fully reset reps correctly, that’s perfectly fine—prioritizing form is what truly matters.
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