Some of us are not looking to power lift, pull insanely heavy weight and risk injuring ourselves deadlifting. I used to be that guy, but having two babies (notice in my video demonstration his displeasure) and a business to run quickly ended my record attempts to lift extremely heavy and spend two hours in the gym.
Does this mean you can’t get strong? Of course not! Frequency and tension are the best drivers for strength. So, next time you hit the gym for deadlift day, try the hover deadlift!
How to Perform the Hover Deadlift
Hover Deadlift:
Deficit deadlifts are NOT for everyone, but if you have the mobility and mental fortitude, you need to try this because it combines the deficit with pauses and increased time under tension.
Tuck Jumps Contrast:
- I set up a trap bar and went to the low handle option to make it more effective at completely demolishing my legs. Add your deficit that allows you to get to JUST above the floor with good form.
- Start with five deadlifts and go right into a five-second low isometric hold. Then, four with a four-second hold. Continue until you hit one. Let go and shake the legs out!
- Optional: Add some unassisted contrast work. I went with five tuck jumps to test my manhood. After over one minute of tension work with my body weight on the bar, I could not even get my knees towards my chest. It is much harder than you think!
- You can pair it with a sled push or reverse drag, as shown below. The reverse drag reinforces proper patella tracking and will bulletproof your knees, which often get taxed in longer isometrics.
If you want to really force more of your quads to do the work, you can swap the exercise for the “reverse” deadlift. I use an attachment for this, but it allows your bodyweight to shift backward towards the anchor point to create more knee flexion. This will target the rectus femoris, making the sled pushes and drags even more difficult.
Reverse Hover Deadlift:
Prowler® Push Me:
Reverse Drag:
Now, rest for two to three minutes to completely rest and go four to six rounds. Your quads will quickly let you know they are being loved. The key point is keeping an upright torso to further target your quads, while leaning excessively can begin stressing the lower back, which reduces effectiveness.
If you are new to it, start with one and a one-second hold and work your way up. Personally, I like the countdown for mental fortitude!
Why it Works
- Isometrics is a lower-risk option to clear up asymmetrical imbalances and faulty kinematics.
- They improve intramuscular coordination and have massive neurological benefits.
- They can enhance power, torque, stability, symmetrical loading, hypertrophy, and overall movement efficiency.
- Increased sensory feedback and proprioception
- Solid measures of stretch reflexes(due to the eccentric phase)
- Increases muscle stiffness through both mechanical and neuromuscular mechanisms, which can help prevent injuries.
This drill forces people to know what it feels like to maintain tension throughout a set
The Hover Deadlift is brutal on all accounts. Add in the fact you are under tension for over a minute, and you will quickly see why it’s effective! If you need a way to make lighter loads work for you, give this a try!
Mike Over is a NASM master trainer and owner of Over-Achieve Fitness in Pennsylvania. He works with hundreds of everyday gym-goers and athletes of all levels.
