Deadlift on the step?

[jcm]

Can someone help me understand this exercise better? I don't understand how standing on the top of the high step changes the exercise. I thought at first it was to "go deeper" but I'm watching Meso 1 #6 and w/ the deadlifts on the step Cathe is still saying go down into tabletop. Anyone know what I'm missing?

 

[princessbear]

Good question - I'd like to know too!

 

[amyg]

I haven't seen the STS workout but I always thought it was maybe the size of the plates on her bar that required standing on the step to avoid the edges of the plates hitting the ground.

 

[ironlady]

I believe standing on the step allows you to do the deadlift from another angle... the bottom up (pulling the bar up from the bottom of the move) vs. the top down (bar moving from the thigh down the leg)

 

[One_Buff_Mom]

I haven't seen the STS workout but I always thought it was maybe the size of the plates on her bar that required standing on the step to avoid the edges of the plates hitting the ground.

...allowing for a deeper hamstring/glute stretch (fuller ranger of motion). Only for advanced exercisers without any lower back issues.

 

[petramom]

When you have big weight plates they can hit the floor before you get down far enough. I've never had that happen, but I stand on the step anyway. Go figure ...

 

[NY25]

Petramom is correct. The purpose of the step is to allow full range when you're lifting larger weights. It is also for those who have the ability to go deeper the added space to do that. If you are using weights that don't hit the floor and/or you aren't as flexible or the move bothers your back, then the step is not necessary. Do note, that you always go from the top down - never from the bottom up - unless you really have a strong desire to hurt your back.

 

[snowbelle]

"Do note, that you always go from the top down - never from the bottom up - unless you really have a strong desire to hurt your back."

Regarding the comment above...the traditional exercise called "deadlift" actually IS from the bottom up (then back down), and with proper form very effective for overall back development.

The one we usually see on Cathe's DVD's (top down) is often referred to as as "Romanian deadlift" elsewhere - also a great exercise that targets the hamstrings and glutes a bit more, and less upper back.

You can hurt yourself on either with bad form (induced by a weight you're not ready for yet, or just not knowing how to do it), or use either/both with great success and no injuries.

 

[kathryn]

IMO, the step platform isn't necessary unless:
1) your weight plates hit the floor before you get to your safe ROM at the bottom (as mentioned above)
2) you are flexible and strong enough to go deeper WHILE KEEPING A STRAIGHT (as in 'natural lordotic curve') BACk and NEVER ROUNDING. (Think of yourself as one of those bird toys: the ones that dip their beaks into a glass of water and bob back up--or am I dating myself? Anyone remember those? The upper body stays in the same relative position throughout the move--no curves--and the only movement is from the hips.

As to the 'lift from the bottom' question.
True, traditional deadlifts (I'm surprised Cathe didn't put some in STS--they are SO effective, and as much a total-body move as the squat. We could have done them using our step risers to hold the bar a bit higher, which is something I've done at home) start at the bottom, but the movement pattern is different from Romanian DLS.

I can't see safely picking up the bar from the floor in RDL position (you have to bend your knees to pick it up) and starting the move from the downward position. After the bar is in place, it never touches the floor again--unless you have extreme flexibilty.

If you were to elevate the bar somehow, so it starts at what would be the bottom of your safe ROM, then yes, you could do it as a 'starting from the bottom' move.