 First question is from Mr. Kennedy can you talk about the different deadlift variations traditional sumo touch-and-go Romanian deadlift and the benefits of each should you vary them up? Should you vary them up? You know one of the sometimes one of the challenges with exercises is that if they have a similar name I'm glad you're going this. I'm glad you're going this way Yeah, you end up thinking that they're all interchangeable. So like front squat Bulgarian split-stand squat back squat You think oh, they're all squats. I'll just pick one and do that one. The truth is they're all different exercises Very very different. Yeah, it's not even I mean so I mean some are like similar, but very very different And with deadlifts, it's even worse because the powerlifting community, which is the the one strength sport That really Emphasizes deadlifts more than any other strength sport right because it's in their competition They allow you to to deadlift conventional or sumo Doesn't matter those both count the same when you're doing your deadlift and so people have you know They've assumed that they're kind of interchangeable the reality is they're all different Exercises now some of them are more similar than the others, but they're all different right a sumo deadlift and a traditional Conventional deadlift although both count and powerlifting they are different on the body They work the body totally different just because you're good at one doesn't necessarily mean you're gonna be good at the other one And then they get very different like a Romanian deadlifter stiff like a deadlift very different from a conventional deadlift and a sumo deadlift So should you vary them? Absolutely. I think you totally should I think it's a good idea to get good at one And then once you get real good at it, you can transfer and move to another one It's okay to have your favorite. You know my favorite is conventional It's the way I love to deadlift, but I'll throw in sumo and trap bar deadlifts all the time And I'll go through runs of training those to get really good at those Romanian deadlifts. That's a leg workout. You know that that one I do in my leg work I don't do in my back workout like I do conventional Well, and I think that something that we say ad nauseam on this show is that the one that's going to benefit you the Most is the one that you do the least So if you're somebody who's like you all of you deadlift consistently, but you always do conventional Sumo deadlifting for a while is gonna be great great for strength games great for body composition Great for fat burning. I mean that is where you should go if you train a certain way all the time Then mixing up the only time it makes sense to do the same one all the time for me is if I'm training an actual competitor Yeah, they have to get good at that one. Yeah, like if I have so and that doesn't mean I'll never Intermittently still use use the opposite So if I have a someone who pulls sumo and that's what they they pull at their competition We are gonna pull sumo 90% of the time maybe 95% of time still will do some other other way forms of deadlifting Intermittently in there, but we want to be good at that movement because that's what they're gonna go perform And everybody else though if you're just trying to get strong or you want to be you know Healthy and fit or you want to change the way your body looks the best thing you could possibly do is actually Rotate through these and how do you rotate to those? You know, there's there's no like one rule on how you have to do it I personally like to keep one of those for sure always in my routine if not one or two of those And I'll stick to that for at least four to eight weeks before I rotate another one in exactly That's it. That's exactly the way and I think too like there's there's You know if I'm going for Different What they call adaptation so if I'm going for something where I'm more power focus and more speed focus for instance I'm gonna be more likely to do like a touch-and-go and that's something that fits within my programming And so I'll look at you know the options of what types of exercise will fit best within the actual program itself Or if I want to move in different directions or you know really expose my body to different types of stimulus and movement I'll do something like if I never do sumo then I'm gonna switch it up And I'm gonna rotate that in the programming But I want to look at this as like these are all different types of tools that fit great within you know This sort of pursuit that I have so I'm glad you brought up touch-and-go because I would say touch-and-go is my least favorite of all these That's the one you need to have the most control and best skill And it also makes the most sense I would say it in only situation that Justin just mentioned like you're really trying to work on the speed of a movement Versus the strength of that movement or getting good at that movement Because touch-and-go there's so much more room for air in that than just a standard pull a rep gather yourself pull a rep Gather yourself the point is the intent matters. Yes. You have to like evaluate that. Yeah And the problem with touch-and-go is not that you're Continuously deadlifting because that's okay. You can do that with any exercise. Here's the problem you have a long bar on your hands and You're doing I don't know 10 reps. Let's say on one of those reps the left side touches the floor before the right Even if it's a split yeah, I'm gonna say it just a split Yeah, and it shifts you to the right or left and if you have a lot of weight that can cause problem So your technique needs to be really really good and send you to be real stable I'll never do touch touch-and-go with super super heavy weight. I've done in the past Pazardly not a good idea. Yeah, and not to mention that The benefits that you get from it from just doing a conventional way of deadlifting where you actually have a little bit of rest in between Right where you go and pull You're not getting that much more benefit by doing the touch-and-go. Yeah for me. It really had the client has to be There they have to already be advanced enough where they they've looked like if I was training one of you two Maybe we'll throw it in there and even then I just still don't see a tremendous amount of value in touch-and-go Yeah, deadlifts. So I there's I'm trying to think right now who I've trained where we have programmed that in most clients I'm having you know, bother them so I you know if you bodybuilders might benefit from touch-and-go not going real heavy and focusing on the Continual tension of the back and squeezing the lats that might work Here's another thing about deadlifts because of the influence of power lifting we a lot of people deadlift with an alternate grip One hand forward one hand back and that's because you can hold on to more weight So I get that do this if you do that make sure you switch hands in between every other set right do just as much Work with your left hand supinated as you do with your right hand supinated I fell into this trap for years I deadlifted and I was better with the right supinated in the left So that's what I stuck with and I developed an imbalance in my back that probably still to this day I have a little bit I took my long time and unnecessary torsion in the back Right so either alternate them back and forth or use a hook grip That's what I do now. I use a hook grip and now both hands are pronated