What are dead stop exercises and why we adore them

The primary advantage of dead stop training is that it eliminates the stretch reflex so it does not allow any help during the most difficult phases of lifting. This means that in dead stop exercises we exclude the momentum that is created in the process of lifting or moving weights. For example, in the case of a deadlift, the moment the weight touches the ground, it bounces off the floor in some way, making it easier to lift. In the case of the dead stop version of this exercise, the moment the barbell touches the ground, it stays on the ground until it calms down and then we lift it off the floor from zero..

Another advantage of dead end training is that it gives you a split second to re-establish your technique. In movements such as deadlifts, you can physically adjust between repetitions so that the lifting takes place in the best possible shape.

What is actually dead stop training?

Deadstop training means stopping at the bottom of a deadlift, squats, bench press and the like. However, when most exercisers think of deadstop training, they think of deadlifting and perhaps bench press movement. The truth is that you can apply it to a variety of exercises, and in many different ways.

As we hinted in the introduction, dead stop exercises are special in that they omit the stretch reflex. We will try to explain this term as simply as possible. A stretch reflex is, in simple terms, a reflex by which a muscle returns from a stretched position to a neutral position. This term is important to us in the context of dead stop exercises because by eliminating momentum, the stretch reflex is also eliminated, which means that when lifting weights we have to use only pure force without the help of momentum and reflexes.

In dead stop training, the muscle fights the load on its own and provides you with an uncompromising assessment of muscle strength for that particular exercise.

How to include dead stop exercises in your training regimen?

Dead stop and deadlift… they have to have something in common, right? And really, deadlift is the most common exercise to perform with the dead stop method, but not the only such exercise!


Dead stop deadlift allows you to return your back to the correct position between reps. As mentioned above, lifting becomes much harder with a dead stop. Take a second to make sure your spine is straight, your chest is raised, and the bar is placed over the middle of your foot.

Bench Press

Lower the barbell with control. Then let your weight settle on your torso for a full second before you start lifting it. Ask the spotter to stand next to you, as the movement could be much harder than you think. If there is no one, use a squat rack.


The best way to incorporate the dead stop method into squats is box-squat. Place a wooden box or jump box behind you. Start squatting and when you touch the box with your butt, hold that position for one second. Then lift the weight to the neutral position.


Dead stop pull-ups require you to stop for two seconds and hang completely at the bottom of each repetition, which eliminates the stretch reflex and prevents you from bouncing into the next repetition. Ultimately it makes the set much, much harder.

So, if you want to break through the plateaus of strength, try old exercises in new ways and test your body, then dead stop exercises are a great way to progress and improve.

See you in the gym!

Your Gyms4you team

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