 Hey everybody, today we're talking about tempo deadlifts, and I have my trusty umbrella here to act as a barbell Which I do not have in my living room. So tempo deadlifts are done very very slowly I have a very slow eccentric lowering and I have a very slow Concentric raising during this entire lift. I try to keep tension on the muscle to maximize the fatigue that my muscles feel So that I can get the adaptations that I want, right? I want According to Joel Jamison's book Ultimate MMA Conditioning I want slow twitch hypertrophy. I want some Strength of these oxidative fibers, right? Maybe strength is the wrong word I but you know kind of I want hypertrophy, right? I want size in my fatigue resistant muscles So I fatigue the crap out of the entire muscle group and the type 1 fibers are the ones that can last and I keep training them Right so that these sets are you know 30 40 even you can go 60 you can go however long you really want to go seconds long and I just I just try to work the weight up if possible though It's not really a thing that I'm ever really pushing towards I just try to find the right weight, and then that is the right weight. So tempo deadlift looks like this I Am generally going to start from the top, but let's let's make it This is it's simpler to start from the top with like an RDL if you have a Rack and you can just grab the bar and walk out and start going But let's start from the bottom because that'll be more difficult. So I'm here. I'm gonna make sure that I initiate with my legs and I come up I bring my hips forward and I'm standing up I'm not sitting here locked out like you might see a powerlifter do at the end of a deadlift I am going right back down. Okay, and again. I shoot for about three seconds in each way Three seconds down three seconds up and I'm trying to keep tension on These muscles Okay, there we go. That one was a little better. I think my shoulders are a little too low On the first couple Yeah Okay, and I just keep doing this for 40 seconds I'm setting a timer letting it go and then I rest for about 40 seconds I generally go 40 40 with any person that I'm working with unless they're a little less trained in which case I might go 30 40 Um, I usually don't subject people to 60 40 because that's just terrible But that's how you do a tempo deadlift