What Is the 1.5 Deadlift and How Can It Benefit Your Strength Training?

The deadlift is a foundational exercise in strength training, renowned for its ability to build muscle, enhance power, and improve overall functional strength. While the conventional deadlift is a staple in many workout routines, variations like the 1.5 deadlift can offer unique benefits that help you break through plateaus and further develop your strength. In this guide, we’ll explore what the 1.5 deadlift is, how to perform it correctly, and the advantages it can bring to your strength training program.

What Is the 1.5 Deadlift?

The 1.5 deadlift is a deadlift variation designed to increase time under tension and target specific phases of the lift more intensely. In essence, it involves performing a full deadlift followed by a half deadlift, which involves lowering the barbell to just below the knees and then lifting it back up to the fully extended position. This “half” repetition between the full reps is where the exercise gets its name—1.5 deadlifts.

The 1.5 deadlift places extra emphasis on the eccentric (lowering) and concentric (lifting) portions of the movement, particularly focusing on the glutes, hamstrings, and lower back. By incorporating this variation into your routine, you can enhance muscle activation, improve technique, and boost overall strength.

How to Perform the 1.5 Deadlift Correctly

Executing the 1.5 deadlift with proper form is crucial for maximizing its benefits and preventing injury. Here’s a step-by-step guide on how to perform the exercise:

1. Set Up Your Stance:

• Stand with your feet hip-width apart, toes pointing forward. Position the barbell over the midline of your feet, close to your shins. Your grip should be shoulder-width apart, with hands just outside your legs.

2. Engage Your Core and Set Your Back:

• Tighten your core and set your back by retracting your shoulder blades and keeping your spine neutral. This helps maintain a strong, stable posture throughout the lift.

3. Perform the Initial Lift:

• Begin the deadlift by pushing through your heels, extending your hips and knees simultaneously to lift the barbell off the ground. Keep the bar close to your body as you stand up tall, locking your hips and knees at the top of the movement.

4. Lower the Bar to Halfway (1st Half):

• From the fully extended position, lower the barbell slowly and under control to just below your knees. This halfway point is critical for engaging the posterior chain and maintaining tension in the glutes and hamstrings.

5. Lift the Bar Back to the Top (2nd Half):

• After reaching the halfway point, reverse the movement and lift the bar back up to the fully extended position. This completes the “half” repetition.

6. Lower the Bar to the Floor:

• After completing the 1.5 repetition, lower the barbell all the way back to the floor, returning to the starting position. This completes one full repetition.

7. Repeat:

• Perform the desired number of repetitions, ensuring that each 1.5 rep is controlled and executed with proper form.

Benefits of the 1.5 Deadlift

Incorporating the 1.5 deadlift into your training regimen offers several benefits that can enhance your strength, muscle development, and overall performance:

1. Increased Time Under Tension:
   • The 1.5 deadlift increases the time your muscles spend under tension, particularly in the glutes, hamstrings, and lower back. This extended time under tension promotes greater muscle hypertrophy and strength gains.
2. Enhanced Muscle Activation:
   • By focusing on both the full and half ranges of motion, the 1.5 deadlift activates your muscles more intensely. This can help address weak points in the lift and lead to more balanced muscle development.
3. Improved Technique and Form:
   • The 1.5 deadlift encourages better control and focus on the lift’s mechanics, particularly in the transition between the lower and upper phases. This can lead to improved form and reduced risk of injury in your regular deadlifts.
4. Targeted Posterior Chain Development:
   • The 1.5 deadlift places extra emphasis on the posterior chain, making it an excellent exercise for building strength and muscle in the glutes, hamstrings, and lower back. This can translate to better performance in other lifts and athletic activities.
5. Breaking Through Plateaus:
   • If you’ve hit a plateau in your deadlift progress, incorporating the 1.5 deadlift can help you overcome it by introducing a new challenge and stimulating further muscle growth and strength gains.
6. Versatility and Adaptability:
   • The 1.5 deadlift can be adapted to different training goals, whether you’re focusing on hypertrophy, strength, or conditioning. It can also be used as a main lift or as an accessory exercise within your program.

Incorporating the 1.5 Deadlift into Your Training Routine

To make the most of the 1.5 deadlift, it’s important to integrate it into your training routine strategically. Here are some ideas on how to incorporate this exercise:

1. As a Primary Lift:
   • Use the 1.5 deadlift as a primary lift on your lower body or deadlift-focused days. Start with 3-4 sets of 4-6 repetitions, using a weight that challenges you while allowing you to maintain proper form.
2. As an Accessory Exercise:
   • Incorporate the 1.5 deadlift as an accessory exercise following your main lifts (such as traditional deadlifts or squats). Perform 3 sets of 8-10 repetitions to enhance muscle activation and target the posterior chain.
3. In a Hypertrophy Program:
   • For muscle growth, focus on higher repetitions with moderate weight. Include the 1.5 deadlift in your hypertrophy program by performing 3-4 sets of 10-12 repetitions.
4. In a Conditioning Circuit:
   • Combine the 1.5 deadlift with other compound movements like lunges, push-ups, or kettlebell swings in a circuit for a full-body workout that builds strength and conditioning.

Common Mistakes to Avoid

To maximize the benefits of the 1.5 deadlift and prevent injury, be mindful of these common mistakes:

1. Rounding the Back:
   • Avoid rounding your back during the lift, as this can place undue stress on your spine. Maintain a neutral spine throughout the movement, especially during the halfway lowering and lifting phases.
2. Using Excessive Weight:
   • Start with a lighter weight to master the form before progressing to heavier loads. Using too much weight can compromise your technique and increase the risk of injury.
3. Rushing Through the Movement:
   • The 1.5 deadlift is designed to increase time under tension, so avoid rushing through the movement. Focus on controlled, deliberate repetitions to maximize muscle activation and strength gains.
4. Neglecting Core Engagement:
   • Engaging your core is crucial for maintaining stability and protecting your lower back. Keep your core tight throughout the entire lift, particularly during the transition between the full and half reps.

Progressing with the 1.5 Deadlift

As you become more comfortable with the 1.5 deadlift, you can progress the exercise to continue challenging your muscles and improving your strength:

1. Increase the Weight:
   • Gradually increase the weight you use for the 1.5 deadlift to continue building strength and muscle. Ensure you maintain proper form as you progress.
2. Add More Sets or Reps:
   • Increase the volume of your 1.5 deadlift workouts by adding more sets or repetitions. This can enhance muscle endurance and further stimulate hypertrophy.
3. Combine with Other Deadlift Variations:
   • Pair the 1.5 deadlift with other deadlift variations like Romanian deadlifts or deficit deadlifts to create a comprehensive lower body workout that targets different aspects of the lift.
4. Incorporate Tempo Training:
   • Slow down the eccentric (lowering) phase of the 1.5 deadlift or add pauses at key points in the movement to increase time under tension and build greater control and strength.

Final Thoughts: The Value of the 1.5 Deadlift in Strength Training

The 1.5 deadlift is a highly effective variation that can add a new dimension to your strength training routine. By increasing time under tension, enhancing muscle activation, and focusing on the mechanics of the lift, this exercise can help you build strength, break through plateaus, and achieve balanced muscle development.

Whether you’re looking to improve your deadlift performance, target specific muscle groups, or simply add variety to your workouts, the 1.5 deadlift offers a versatile and challenging option. Embrace this exercise as part of your training program, and you’ll likely see significant improvements in your strength, technique, and overall fitness.