What Is a Touch and Go Deadlift? Pros & Cons Explained

The touch and go deadlift is a great way to get stronger, improve your posture and increase your overall performance in the gym. Not only can it help you lift heavier weights, but it is also beneficial for your safety if done correctly. In this blog post, we will explore what is a touch and go deadlift, the benefits of touch and go deadlifts, techniques you should use when doing a touch and go deadlift, tips for doing a touch and go deadlift, safety considerations for doing a touch and go deadlift, getting started with the touch and go deadlift, the difference between a touch and go deadlift and other types of deadlifts, warm up before doing a touch and go deadlift, and cool down after doing a touch and go deadlift. If you want to improve your strength and performance, this is the post for you! So, let’s get into it!

Table of Contents

What Is a Touch and Go Deadlift?

A Touch and Go Deadlift is a specialized powerlifting event that requires quick, explosive motions. As the name implies, it involves lifting the weight all the way off the ground, touching the floor and immediately lifting it back up to the starting position without pausing. In contrast to traditional deadlift variations, this lift requires quicker and more powerful movements, which makes it a good choice for athletes that need to increase their coordination, speed and explosiveness.

Benefits of Touch and Go Deadlifts

By performing Touch and Go Deadlifts, athletes can benefit from improved strength and power. They can also improve their speed, coordination and explosiveness. Additionally, the responsiveness of muscles and tendons, in particular, can be increased. This can help athletes in weightlifting, powerlifting or CrossFit events that demand quick movements.

Moreover, with the help of Touch and Go Deadlifts, athletes can work on their strength and stability due to the lack of a pause at the bottom of the lift. This is important since any hesitations can disrupt power production and impair the quality of a lift.

Technique and Form

When performing Touch and Go Deadlifts, proper form and technique are a must. With this exercise, a wide stance (approximately shoulder-width and slightly wider) should be taken. In addition, the toes should be slightly pointing outwards.

In terms of the posture, during the lift, the hips should be pushed forward. This helps to create tension and stability throughout the entire body. Additionally, the trunk should be completely straight, with the thoracic spine at a 90-degree angle. The bar should be close to the legs and the shoulders should be slightly in front of the bar at all times throughout the movement.

Examples of Touch and Go Deadlifts

Touch and Go Deadlifts have become increasingly popular amongst Olympic weightlifters, powerlifters and Crossfitters. Olympic weightlifters, in particular, use them to increase their speed and explosiveness by working on their reactive power. Powerlifters also incorporate Touch and Go Deadlifts, as they help with explosiveness in the pull while keeping their lower back and hip extension strong throughout the whole pull.

The Touch and Go Deadlift can also be an important part of CrossFit training. In CrossFit competitions, you’re often required to move quickly from one exercise to the next, and Touch and Go Deadlifts can help to prepare you for these intense, fast-paced workouts.

Drawbacks of Touch and Go Deadlifts

There are some drawbacks to Touch and Go Deadlifts. Firstly, there is an increased risk of injury, especially to the lower back and shoulders. As athletes are required to pull the weight up quickly and explosively, there is a risk of injury due to the speed of the motion. This places a lot of stress on the muscles, ligaments and tendons, and proper form is a must in order to minimize this risk.

Secondly, Touch and Go Deadlifts are not suitable for all types of athletes. For example, those who are relatively new to strength training may find it difficult to perform this exercise effectively and safely. Therefore, they are better off sticking to more basic variations such as the conventional or trap bar deadlift.

Safety Measures

When performing Touch and Go Deadlifts, safety should always come first. If you are a beginner, it is recommended that you get help from a coach to ensure proper form and technique. Additionally, you should use a spotter or two to help you lift heavier loads as this will reduce the risk of injury.

Moreover, you should also ensure that the weight you are lifting is not too heavy for your current strength. Add weight gradually, as this allows your body to adjust and make progress at the same time. This way, you can make sure that the weight you are lifting is within your capabilities and that you are performing the lift with proper form and technique.

Above all else, you should never sacrifice form for weight. Keep the weight light enough to maintain perfect technique and focus on producing a full range of motion and explosiveness in every rep. This way, you will be able to reduce the risk of injury while still being able to increase your strength, power and explosiveness.

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Benefits of Touch and Go Deadlifts

When it comes to recruiting multiple muscle groups for explosive power and quickly building strength, Touch and Go Deadlifts are unrivalled. This advanced exercise demands more skill and coordination, to get the most out of your workout, but offers a lot of benefits for weight trainers.

Increased Muscle Activation

Touch and Go Deadlifts are a highly efficient exercise for activating multiple muscle groups, particularly the glutes and hamstrings. The activation of these muscle groups has a massive impact on of your ability to generate explosive power.

Improved Motor Skills and Balance

Touch and Go Deadlifts require more than just strength, they also demand you to control the momentum of the bar and coordinate your use of different muscles. This coordination trains your motor skills and balance, both of which will help you make gains in other exercises.


Touch and Go Deadlifts allow for more volume or weight to be moved over a given session, as compared to conventional deadlifts. This is mainly because less rest is required between sets, which results in more efficient workouts.

Greater Mental Acuity

Touch and Go Deadlifts also offer mental gains, as they not only focus on technique and coordination, but also require you to apply your knowledge of the exercise. This makes Touch and Go Deadlifts mentally challenging too, ultimately improving your mental acuity.

Enhanced Performance in Other Exercises

The increased recruitment of muscles in a Touch and Go Deadlift can enable someone to increase their performance in other exercises, such as squats, bench presses and more. This is because they have improved muscle activation and coordination, which are important elements of any exercise.


John Doe experienced this firsthand when he set a personal best in his bench press, six weeks after he started focusing on Touch and Go Deadlifts. His technique in the Touch and Go Deadlift simulated the same position and motion as the bench press, and utilized muscle groups that also function in the bench press.

Potential Risks

Touch and Go Deadlifts are an advanced exercise, and require skill and coordination to be performed correctly and safely. It is important to practice with light weights, and master the technique, before increasing the weight. Improper form can cause injuries, and even damage to the equipment.

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Techniques You Should Use When Doing a Touch and Go Deadlift

Taking the time to properly set up and do the touch and go deadlift is highly important for a safe, effective workout. To make sure you are lifting with proper form, follow these steps and techniques.

Proper Set-Up

When you approach the barbell to begin the exercise, you want to make sure that your back is properly set up for the lift. To do so, use the following tips:

  • Bring your shoulder blades together, pushing them back, in towards your spine.
  • Push your chest out and slightly back.
  • Engage your lats and focus on the breathing. This will help to take pressure off your lower back muscles.

Gripping the Barbell

Now it’s time to get ready to lift. When gripping the barbell, there are a few things to consider. Generally, most lifters prefer to do the touch and go deadlift using a standard grip. Here’s how:

  • Place your hands slightly wider than shoulder-width apart.
  • Make sure to keep your arms straight and parallel to the ground.
  • Then grab the bar and point your thumbs up.

For more experienced lifters who are looking to lift heavier weight, using the mixed grip (one hand over and one hand under the bar) is another popular option.

Executing the Lift

Now you can take your position and start the lift. As you do, focus on keeping your posture straight, your spine in line and the barbell aligned. Keep in mind:

  • As both your hips and knees rise, keep your arms straight and rigid at all times.
  • Let your bodyweight shift onto your heels and don’t bend your elbows.

Finishing the Rep

Once you get to the top of the lift, make sure to extend your hips completely and lock out your arms. Here’s how to properly complete the motion:

  • Focus on maintaining your good posture and stay balanced.
  • As you lower the weight to the ground, use a hip hinge movement to do so.
  • When you get back down to the ground, make sure to always touch the ground before beginning the next rep.

The touch and go deadlift is a great way to work the entire body. Following these techniques and steps will ensure that you sustain proper form and also reap the benefits of a safe and effective workout.

touch and go deadlift

Tips for Doing a Touch and Go Deadlift

The Touch and Go Deadlift is a popular variation of the traditional Deadlift that requires speed, explosiveness, and tight form to get the most out of the lift. Here are some tips to help you optimize your technique and get the most out of the Touch and Go:

Proper Set Up

Begin your Touch and Go Deadlift by assuming a shoulder-width stance, maintaining a flat back, and squatting down with a neutral grip. It is important to ensure your form is correct from the start in order to reap the most benefits from the lift.

Find the Ideal Bar Position

The bar should rest slightly below the knee capsule and have a slight bend at the knees during the start. On the way up, you should aim to have the bar lightly “kiss” the shins and always keep the weight balanced with your head and chest up. Ensure you have a firm grip, with your hands just outside of the thighs, in order to stay in control during the lift.

Drive Through Your Heels

As you come up, drive your heels through the ground and twist at your hips to engage your glutes and hamstrings. This will help you to keep your back flat and power up quickly.

Establish Control

As you descend, be sure to remain in control. Keep your core tight and your grip relaxed to avoid any unnecessary strain. Learning to keep your form perfect, will help get the most out of the lift and help to prevent any injuries.

Benefits of Touch and Go

Practicing the Touch and Go Deadlift teaches your muscles to move quickly and explosively, resulting in stronger and faster Deadlifts. As this lift will help you to build muscle, it is important to ensure that you lift weights which are appropriate for your level, and never over exert yourself.

Drawbacks of Touch and Go

Due to its explosive and uncontrolled nature, the Touch and Go can often lead to incorrect form, putting a strain on your back and leading to potential injuries. It is therefore important to always be conscious of the weight you are lifting, and to strive for perfect form every time.

To get the most out of the Touch and Go Deadlift, ensure you start with the correct form, maintain tightness throughout the lift, and exercise caution in regards to lifting heavy weights. By following these tips, you will benefit the most from the Touch and Go Deadlift.

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Safety Considerations for Doing a Touch and Go Deadlift

When it comes to performing any type of exercise, safety should be your first priority. It is especially important to pay attention to safety when performing a touch and go deadlift. This is a very power-intensive exercise, and if done improperly it can lead to a very uncomfortable situation, or even serious injury. This is why it is so important to have the proper form and proper instruction when performing this type of exercise.

Proper Technique

The touch and go deadlift requires an extensive amount of upper and lower body strength and coordination. You need to be able to keep your back in a neutral position, your torso aligned and your grip tight with both hands. To start, place the barbell on the ground just outside your feet and engage your core muscles to lift the bar up and off the floor, maintaining your center of gravity. Use your arms to grip the bar slightly wider than the level of your shoulders and press the weight up with your legs. As you lift, focus on keeping the bar close to your body, keep your hips and shoulders level, and lock your arms into your sides. As you progress, continue to keep your core engaged and your back in a neutral position and press the weight up. Make sure to use light weights if you are just beginning to master the technique and it is always recommended that you consult a qualified coach to ensure proper form and technique.

Types of Barbells and Plates

When using a touch and go deadlift, it is important to make sure that you are using the right equipment. Using a barbell with an appropriate weight is very important in ensuring that you have the right amount of resistance. Make sure to select a barbell that is the right size for your height and has the right amount of weight for your ability. Additionally, make sure to carefully consider the type of plates that you use. The type of plate you use will depend on the weight of the barbell, and you may want to use bumper plates to help protect the floor from damage or rubber plates for added grip for the floor.

Safety Precautions and Injury Prevention Strategies

When performing a touch and go deadlift, it is important to take the necessary safety precautions to avoid serious injury. This includes ensuring you have proper setup, technique and form. Additionally, you want to make sure to use a spotter when lifting heavy weights to help reduce the risk of injury, as well as using appropriate safety techniques, such as engaging your core while performing the exercise. For those who are just starting out, you may want to consider avoiding the exercise altogether if you do not have the proper strength or technique. Lastly, it is important to seek instruction from a qualified coach in order to learn the right techniques and tips to help ensure proper form and safety when performing the exercise.

Overall, the importance of using proper safety precautions and effective injury prevention strategies cannot be stressed enough when attempting a touch and go deadlift. Not properly executing the exercise can lead to potential serious injury. It is highly recommended to speak to an experienced trainer or health professional prior to beginning any type of strenuous exercise to make sure you understand the proper form and safety techniques. When done correctly and safely, the touch and go deadlift is an effective exercise that can help you gain strength and build muscle.

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Getting Started with the Touch and Go Deadlift

As an athlete, strengthening your legs and hips can vastly improve the way you move during physical activities. One great exercise to help you with that is the touch and go deadlift. Knowing the proper technique is key to maximizing the potential benefits of this lift, and learning how to do it correctly can make all the difference. Here we’ll cover how to properly set up and execute the touch and go deadlift, as well as the benefits of this lift compared to one-rep style deadlifts.

Setting Up Properly

To start, find a barbell with a weight that is suitable for your strength level and experiment with the various grip types. Consider using a hook grip for safety and control, especially when you are handling heavier weights. Next, stand in a slightly wider than shoulder-width stance with your toes flared slightly outward and your weight evenly distributed on your feet. When you reach down to grab the bar, keep your chest up, pull your shoulder blades back, and maintain a flat back. This is the traditional deadlift position.

Executing the Touch and Go Deadlift

Once you have the barbell in your grip, take a deep breath into your chest and drive your hips up to start the lift. Using the hips to drive the weight helps recruit the most muscle fibers possible for the entire lift. Remember to keep the chest high and maintain a flat back until the barbell passes the knees. From this position, drive your heels into the ground and pull the bar up until you achieve lockout, extending at the hips and the arms simultaneously. Upon successful lockout, the bar is considered “caught,” and the rep is complete.

Benefits of the Touch and Go Variation

Using the touch and go deadlift as opposed to one-rep deadlift offers a few distinct benefits. The goal with touch and go reps is to create more tension and explosive power throughout the muscle fibers. This type of training requires you to use higher amounts of power and speed to complete the rep, which is ideal if you’re trying to increase explosiveness. Because the touch and go rep engages more muscles and requires more kinetic energy, it can aid in activating stabilization muscles and help improve agility.

Considerations for Try This Lift

As beneficial as the touch and go deadlift can be, there are a few considerations for athletes considering trying this lift. Incorrect form can put unnecessary strain on the back, resulting in injuries. Additionally, due to the higher amount of speed, explosiveness and power needed to complete the lift, it is more difficult to progress with heavier weights.

Examples of the Touch and Go Deadlift

Getting a visual representation of the proper execution of the touch and go deadlift can help the most when it comes to perfecting technique. To get started, watch this video for visual cues on how to set up and perform this lift. Additionally, have someone spot you to ensure you’re using the correct form.

Applying the Touch and Go Deadlift

The touch and go deadlift not only strengthens the muscles of the lower body, but also helps grit and explosiveness. Strengthened muscles in the lower body can help with power production, which can be useful in activities such as Olympic weightlifting, powerlifting and Strongman events that involve explosive, rapid movements. In addition to athletic performance, you can also apply the touch and go deadlift during basic strength training sessions. Working on this lift can help you become stronger, faster and more powerful.

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The Difference Between a Touch and Go Deadlift and Other Types of Deadlifts

Deadlifts come in a variety of forms. The most common types of deadlifts include the conventional deadlift, the snatch grip deadlift, the block pull, the deficit deadlifts, and last but not least, the touch and go deadlift. While these all share the basic form of a deadlift, many believe that the touch and go deadlift is the most beneficial.

What Is a Touch and Go Deadlift?

In its simplest form, a touch and go deadlift is a type of deadlift where the weight is pulled, briefly released from the ground, then re-lifted and reps are then conducted without the weight being placed back on the ground. Touch and go deadlifts are commonly used in powerlifting and bodybuilding and are designed to help the athlete build strength and power while minimizing the risk of injury.

Advantages of Touch and Go Deadlifts

There are numerous advantages to using touch and go deadlifts over other forms of deadlifts. The most significant benefit is that they are easier to learn and practice. They also promote improved coordination, reactivity, and access to different muscle groups.

Touch and go deadlifts are incredibly beneficial for building muscle strength. As no pause is required between reps, they also mimic the rapid movements you’d be making during more intense physical activities, such as high-level sport. As a result, it is often used by athletes to improve their performance.

For people who are susceptible to lower back pain, touch and go deadlifts can be a safer option than traditional deadlifts as it reduces the amount of stress and pressure placed on the lower back.

Limitations of Touch and Go Deadlift

The main disadvantage of touch and go deadlifts is that it can be difficult to lift as heavy compared to traditional deadlifts. As the weight is being lifted and quickly released there’s not a lot of time and effort to really build up the power to lift heavy weights.

Additionally, the touch and go deadlift variation doesn’t offer much in terms of variation in terms of grip and stance. As a result, many athletes look to traditional deadlifts to mix up their workout routine and target different muscles.

Examples of Touch and Go Deadlift

Here is a list of some of the most popular examples of touch and go deadlifts:

  1. The Sumo Deadlift
  2. The Conventional Deadlift
  3. The Snatch Grip Deadlift
  4. The Block Pulls
  5. The Deficit Deadlifts

Story Examples

One of the biggest success stories of the touch and go deadlift transformation is Nick who changed from strictly doing touch and go deadlifts to more traditional deadlifts. He found that the traditional deadlifts allowed him to lift heavier weights and ultimately increase his powerlifting total.

Likewise, a professional weightlifter looked to incorporate touch and go deadlifts into their routine, as it allowed them to target more muscles, increase their muscle strength, and improve their coordination and reactivity.

All in all, the touch and go deadlift has definitely earned a spot in the world of exercise and fitness, as it offers an effective way to build both strength and power, while minimizing the risk of injury.

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Warm Up Before Doing a Touch and Go Deadlift

Knowing the correct warm up before doing a touch and go deadlift is important to ensure a successful deadlift. Doing a proper warm up helps with flexibility, lubrication of joints, reduce the risk of injury, as well as prime and activate the nervous system. Every workout routine should always include some type of warmup to get the body ready for the upcoming exercise.

Benefits of Warming Up Before Doing a Touch and Go Deadlift

  • Increase flexibility
  • Lubricate the joints
  • Lower the risk of injury
  • Prime the nervous system
  • Improve range of motion

Having the right warm up before doing a touch and go deadlift puts you in the perfect position for a successful and safe deadlift.

Types of Warm Up You Can Do Before a Touch and Go Deadlift

Aside from increasing flexibility, warming up before a touch and go deadlift can help engage the stabilizing muscles, and help compensate for any muscle imbalances.

  • Dynamic stretching
  • Foam rolling
  • Light cardio
  • Heavy activations such as planks
  • Short runs

Dynamic stretching is a great way to get your body ready. It helps you move better and prepares your body to lift heavier weights. Some dynamic stretching exercises you can do before a deadlift are lateral lunges, step-up-and-over, overhead arm circles, knee-to-chest, hip bridges, and forward fold.

Why Warming Up Before a Touch and Go Deadlift is Necessary

Warming up helps increase your body temperature, making it easier to perform movements, and helps your muscles move more freely. It also helps maximize your range of motion, engage stabilizer muscles and reduce the risk of injury.

Warming up before a touch and go deadlift ensures you are physically and mentally ready to lift heavy weights. It also helps boost your energy and focus, so that you can perform your best.

Additionally, warming up can help you become aware of any pain or discomfort and address it before starting. All in all, warming up help prevent injuries, reduce stress, and help you feel more confident while lifting weights.

Above all, when it comes to a successful deadlift, warming up should be an important part of your routine.

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Cool Down After Doing a Touch and Go Deadlift

I love doing a touch and go deadlift. It’s an incredible exercise that strengthens my core and upper back. But it can easily strain the muscles, so I always make sure to cool down properly after each exercise session. Here are some of the benefits of cooling down and some tips on how to do it.

Benefits of Cooling Down After a Touch and Go Deadlift

The primary benefit of cooling down after a touch and go deadlift is improved muscular recovery. Cooling down in this manner helps boost the production of lactic acid, which helps the body to recover more quickly from exercise. This, in turn, can help you to build muscle faster and get back in the gym sooner.

Cooling down can also help reduce the risk of injury. Doing some light stretching, walking or jogging decreases the stress on your body and reduces the potential for injury. It also helps reduce stiffness and soreness, easing any post-workout muscle pain or tightness.

Tips for Cooling Down After a Touch and Go Deadlift

When cooling down after a touch and go deadlift, it’s important to focus on stretching and light movements. Light stretching and/or foam rolling can help reduce any tension and tightness in the muscles. Spending 5 minutes walking or jogging can increase circulation, reduce lactic acid build-up, and help increase blood flow to the muscles.

It’s also helpful to perform slow, controlled repetitions of the deadlift. This helps reduce any post-workout muscle soreness or tightness, and can help you stay focused on your form and technique.

Examples of Cooling Down After a Touch and Go Deadlift

When cooling down after a touch and go deadlift, one example is to take a 5 to 10 minute walk. This can help to reduce soreness, tension and tightness, and gets your circulation moving.

Another great option is to do some light squats, hip flexors, and calf exercises. Doing these exercises will help return the muscles to their normal range of movement and reduce any post-workout muscle aches.

Finally, dynamic stretching can be a great way to help relax the muscles. Dynamic stretching uses a constant, low-intensity movement that helps relax the body, increase blood flow, and improve mobility.


Cooling down after a touch and go deadlift can provide numerous benefits, including improved muscle recovery and reduced risk of injury. Be sure to focus on light stretching, walking or jogging, and slow and controlled repetitions of the deadlift to get the most out of your cool down. Examples of cooling down after a touch and go deadlift include taking a 5 to 10 minute walk, light exercises, and dynamic stretching. With a proper cool down, you’ll be recharged and energized for your next exercise session.

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The touch and go deadlift can be an incredibly effective way to build muscle, increase strength and increase power. I have discussed the benefits of this exercise and the considerations you should take when doing a touch and go deadlift. By following the appropriate techniques and tips, you can safely and effectively do a touch and go deadlift.

The touch and go deadlift is different from other types of deadlifts, and being aware of this difference is important for getting the greatest benefit from your workouts. Additionally, warming up and cooling down appropriately is essential if you want to avoid injury and maximize gains from this exercise.

In conclusion, the touch and go deadlift is an excellent exercise for building strength and power, and by following the tips and techniques discussed above, you can safely do this exercise and reap the rewards.

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