This Method Works For Conventional Deadlifters
I used Starr’s to increase my Deadlift to 620 lbs. As per Starr, I performed Heavy Good Morning increase my Deadlift Strength.
I wrote the “No Deadlift, Deadlift Training Program” for Powerlifting USA in 2001.
https://www.strength-oldschool.com/blogs/news/the-no-deadlift-program-to-improve-your-deadlift The foundation of is built on on Starr’s "A Different Approach To Improving The Deadlift.
It examines Loren Betzer "“To Deadlift More, Don’t Deadlift” and Simmons’ Westside Method that employs Heavy Good Mornings.
Initially, I was somewhat skeptical about not training or limiting my Deadlift Training.
I implemented it with Heavy Rack Deadlifts from the knee area since that was my weak point and I was strong off the floor. I also performed Hang Olympic Pulls for Power Training, as well.
However, the Heavy Rack Pulls were beating my back up. I then switched to Heavy Rack Partial Good Morning, working the knee area of my Deadlift. I kept the Olympic Pulls in the program the same.
I lifted in two meets a year. The only time I Deadlifted was at the meets; which means I only really Deadlifted twice a year. My Deadlift moved up with this method.
So, Yes this method will work if written and executed correctly.
With that said, let me update the article with some new information…
The Issue of Using The Competition Deadlift as A Training Exercise
The issue with employing the Deadlift as strength building movement for the Deadlift is muscle fatigue. Fatigue is an effective method for increasing strength. However, it is counter productive for developing Technique.
Building Strength In The Deadlift
Auxiliary Exercise are the key to building strength in the Deadlift, any movement.
The Auxiliary Exercise must be have a similar Movement Pattern to the movement; the Deadlift in this case.
Auxiliary Exercise are “Disposable”; you can overload them, push to the limit. Gutting a bad rep out in an Auxiliary Exercise doesn’t impact the technique of the Competition Lift, the Deadlift in this case.
Developing Technique In The Deadlift
The movement is performed for multiple Set of 1 Repetition.
Load of 85% of 1 Repetition Max are used. Research shows the muscle firing sequence changes dependent on the 1 Repetition Percentage. Thus, the closer you are to your 1 Repetition Max in your Technique Training the greater the carryover to your Competition Max.
Once Muscle Fatigue sets in on a Near or Max Effort Day, STOP. Continuing to pull the weight up at any cost lead to Poor Technique.
Using load of 50 - 60% of 1 Repetition Max doesn’t work well for maintaining or developing good technique.
Technique is optimally developed when load near your 1 Repetition Max are using, as discussed above.
Baseball Batter Example
A Batter practicing hitting 60 mph pitches become better and hitting 60 mph hour pitches.
However, hitting a 60 mph pitch doesn’t have a lot of carry over to hitting a 90 mph pitch.
To become good and have great technique you need to hit pitches that are closer to 90 mph.