今天繼續由胥老師帶來硬式文章速遞。今天我們將嘗試一種新形式，放送文章英文原文，並有中文翻譯對照，想要鍛鍊英文閱讀能力的老鐵也可以獲得一些幫助。
Every time I teach the deadlift, a particular question comes up: whether to perform 「stop reps」 or 「touch and go」 reps during sets.
As I start to answer the question, I first explain the benefits and disadvantages of each approach. I then ask a few questions: What are your goals for the deadlift? What are you trying to accomplish with this movement?
With the explanation of these two styles of deadlift reps and the answers to the aforementioned questions, we can properly discuss which style the lifter should perform.
每當我教硬拉時，總是會被問到一個特別的問題：應該用落定再起的硬拉還是落地就起的動作。
回答問題時，我會先解釋這兩種方式的優劣。然後我會問一些問題：你做硬拉的目標是什麼？你希望通過這個動作來達到什麼目的？
用過對兩種類型硬拉的解釋以及對上述問題的解答，我們就可以恰當的討論訓練者應該採用哪種方式舉起槓鈴。
But First, Why the Deadlift Is Different
Most movements start with an eccentric component immediately followed by the concentric portion. This helps to enable the stretch reflex phenomenon that assists the athlete in going from the eccentric to the concentric contraction in a split second. This, in turn, allows the athlete to come up with the weight in an efficient and expedient matter.
But the deadlift is a unique lift in comparison to most barbell movements. It starts with a concentric-heavy movement from the floor and finishes at the top, locked out in a vertical plank position. This is how the movement usually looks at most gyms that I go to.
One of my answers to the question of 「how」 is technique. Both at the SFL Certification and in your own gyms, technique must be learned first. And second. And third. Once you have earned your technique badge, then it’s okay to bring in the touch-and-go rep (also simply known as 「go reps」 or 「to go」).
So first, let’s discuss the 「stop」 deadlifts and then explain how the 「go」 deadlifts differ.
不過我們得先討論一下，硬拉有何不同
大多數動作先從離心開始，再到向心運動。這有助於使牽張反射現象在瞬間幫助到運動員從離心到向心。反過來會使運動員更輕鬆和有效的舉起重量。
相較於絕大多數槓鈴動作，硬拉是一種獨特的練習方式。硬拉的起始用超大的向心力量將槓鈴從地板拉起，直至結束位，身體像縱向平板的姿勢在頂端鎖定。這是我去絕大部分健身房看到的動作。
那那些想做落地馬上再起的硬拉的人呢？他們是怎麼做的？他們在向心和離心的配合上有哪些變化？
關於「怎麼做」，我的其中一個答案是關注技術。無論在SFL認證學習中，還是在你自己的健身房，學習技術是頭等大事。其次， 當你得到技術後，就可以去做「落地就起」的技術。或者簡稱為go reps 和 to go
那麼首先，讓我們開始討論硬拉的停止以及開始的區別？
Deadlift: To Stop
These are the deadlifts I have done for 90%+ of my training career. They make the most sense to me and they are the closest to what I do in my powerlifting career: walk up to the bar, set-up, pull it, lock it out, then use gravity to pull it down. If I am doing reps, then once the bar is on the floor, I set up for the next rep and hit repeat. That’s it!
硬拉：落定再起
這是佔據我職業生涯超過90%的硬拉方式。他們對我來說最合理，也最貼合我的力量舉事業：走近槓鈴、準備、拉起、鎖定、然後利用重力下降。如果我連續做硬拉，如果槓鈴在地上，那我會為下一次拉起做好十足的準備，周而復始。就是這樣！
Ah, but there is more! Here are what’s up with each rep:
Each rep is its own rep. Meaning: From the point of view that the rep starts at the floor and finishes at the top, and with no eccentric lowering part to get the barbell back to the floor (let it fall!), this is true.
Each rep has its own life. Meaning: Even though you are doing 5 reps, each rep is its own animal, from start to finish. The set-up, the pull, and the drop are all separate for each rep. Yet they combine to form a set when done.
Each rep has its set-up. Meaning: Each rep has its own start, middle, and end. Prior to each start, there is a quick set-up, getting the body ready for the pull. This allows both the body and the mind to reach deep inside to get ready to pull the weight off the ground—each and every rep.
Each rep can be modified from the previous one. Meaning: Every time you set-up for the next rep, you can change from what you did the rep before. For example, if you wish to change your grip on the bar, do it. If you wish to change your stance, do it.
噢，還有更多信息！接下來是每次訓練需要注意的：
每一次動作都是獨立的。意思是：從地面拉到頂部，不做離心下降（讓它掉下去！），這是真的。
每一次動作都有生命。意思是：即便你要做5下，每一次動作都是有生命的動物，從開始到結束。從準備，到拉起，最後至下落，在每一次訓練動作中，每一個步驟必須分得很清楚。
每一次動作都有其專屬的設置。意思是：每次動作都有獨立的開始，中間和收尾部分。啟動之前，都要有一次快速的設置，使身體應對接下來的拉起動作。這會使身體和心理上都達到充分的準備，在每一次動作中將重量拉離地面。
每一次動作都可以比上次滿意。意思是：當你在為下一次動作做準備時，你可以根據上次的準備動作做出調整。舉個例子，如果你想調整握法，可以。如果你想調整站距，也可以。
Deadlift: To Go
These are the deadlifts I have done for <10% of my training career. Even though I don’t do them very often, they still hold a purpose for me, especially near the beginning of a powerlifting cycle. Usually my sets with these don’t exceed 5-8 reps and are done with approximately 70-80% of 1RM. Occasionally I will go as high as 85% of my 1RM, but that doesn’t happen too often.
When doing these, you walk up to the bar on the ground, get set-up, and pull to the top. At the top, instead of just allowing gravity to get the bar back to the ground, you do something different—you lower the bar in similar fashion as you lower yourself in the squat.
The bar speed will make a medium-speed descent to the floor, but instead of allowing the bar to land on the floor with all of the weight behind it, you simply touch the floor, and proceed on to the next deadlift, back up to the top. At the top, while loaded, take a breath while staying tight, brace, and lower the bar down to the floor, touch, and rise again.
硬拉：落地就起
這類硬拉訓練在我的訓練生涯佔比不超過10%。即便我不是經常做，但它對我來說依然很有目的性，尤其是力量舉循環開始的時候。通常我一組訓練不超過5-8次，用70%-80% 1RM的重量。偶爾會超過85%1RM，但並不經常這樣。
當用這種方式練習的時候，你走到槓鈴面前，做好準備動作，拉起槓鈴。在頂端，你不只是藉助重力讓槓鈴回到地面。你需要做點不一樣的，你要用類似於深蹲下降的方式將槓鈴下放。
槓鈴是以中等的速度下降到地面。但是不可將所有的重量都落在地板上。輕輕的接觸地板，然後繼續開始下一次硬拉練習，回到頂點，負載一會兒，繃緊身體做一次呼吸，支撐，將槓鈴下放，接觸地板，再次拉起。
This type of deadlift is very similar to the barbell military press we do at the SFL: the first rep is a concentric-only lift, then the succeeding reps are eccentric and concentric style lifts. It differs from the 「stop」 deadlift in that you change the point at which you cycle movement. In the 「stop」 deadlift, you start each rep at the floor. In the 「go」 deadlift, once you lock out at the top of the lift, then that becomes your starting and end point.
Here is what is up with each rep:
Each rep is part of a set. Meaning: You are supposed to do 5 reps. You do the first rep, lock it out, then proceed to touch the floor, and immediately come back up and lock it out again. Hit repeat until you are done with the fifth rep. After locking out the fifth rep, you can either set the weight down as fast as you wish (since the set is done) or you can set it down as if you were going to go right back up with it.
Each rep needs to look like the rep before. Meaning: One of the bad things about go reps is that the first rep looks great, but with each succeeding rep, the form of the athlete gets worse. Don’t let this happen! Stay tight and focus on starting the rep from the top, not at the bottom.
Each rep softly touches the floor. Meaning: Touch the floor softly before going back up. Touch the floor as if you were doing a touch-and-go bench press rep. Be gentle, and then be ready to explode on the way up!
East rep has its own spinal component. Meaning: As the set moves forward, it will become harder and harder to maintain proper spinal alignment. This fact is one of the main reasons most people don’t do this style of deadlift. Keep your spinal alignment. Period.
Each rep needs perfection. Meaning: Using this style of deadlifting means your technique needs to be spot on. Spend a long time with stop deadlifts before adding the go version to your training stable.
Each rep adds to your volume, but that’s it. Almost. Meaning: When doing go deadlifts, please understand that if you will be training for a 1RM down the road, it will be very hard for you to extrapolate from your best 5RM go deadlift what your 1RM stop deadlift will be. This doesn’t mean you can’t use the go deadlift to train for a stop deadlift, but what it does mean is this —use the go deadlift as a tool at the early part of your training, get super strong with it, then move on to the stop deadlift. This is, of course, if you are training for an eventual 1RM or something like it. If that is not the goal, then use away with the go version!
硬拉的訓練非常類似SFL所講的軍事推舉。第一次往往只做向心收縮，接下來的訓練才是離心和向心組合。不同於落定再起的硬拉，這改變了動作循環中的要點。在落定再起的硬拉中，你的每一次動作開始於地面。在落地就起的硬拉中，當你在頂端鎖定時，它既是開始動作，又是結束動作。
對於每一次訓練，這裡有一些提示：
每一次訓練都是一組中的一部分。意思是：假設你做5次。第一次，鎖定，然後槓鈴落地，然後馬上重新回到鎖定位。周而復始一直到5次訓練完成。第5次結束時，你既可以快速下放槓鈴，也可以用像再做一次那樣的速度用中等重量下放。
每一次動作都需要和前一次保持一致。意思是：做訓練時很糟糕的一種現象是往往第一次看起來很棒，但在接下來的次數中，越來越差。別讓這個現象發生!保持緊繃和足夠的注意力在一次訓練中最頂端而不是最底端。
每一次訓練都要輕輕落地。意思是：拉起槓鈴之前輕輕落地。就好像你在做「胸觸槓」臥推那樣讓槓鈴落地。紳士一些，然後餵暴力上拉做好準備！
每一次訓練都有著專屬的脊柱排列。意思是：隨著組數的推進，保持脊柱的正確排列變得越來越困難。這是絕大部分人不願意做這種硬拉的主要原因。保持你的脊柱一條直線，一直。
每一次都需要做到完美。意思是：使用這種方式練硬拉意味著的技術必須是完美的。練落地就起硬拉之前，花多一點時間在落定再起這個訓練上。
每一次訓練都會增加你的訓練總量，幾乎如此。意思是：當我們在練習落地就起的硬拉時，請理解如果你為了訓練1RM，用5RM的成績來推算1RM是非常困難的。但這並不意味著你不能使用落地就起的技術來突破落定再起的技術。但其中真正的意義是，把落地就起的硬拉當成一種訓練初期的工具，把自己變得強壯，再用已獲得的能力來進行落定再起的硬拉技術。當然，如果你想要1RM的話，才這麼做。如果這不是你的目標，那就使用快速起落的訓練模式繼續練下去！
So, to Stop or to Go?
Using these two types of deadlifts is very important to your overall development. Whether you are an athlete getting ready for the rigors of competition or a 68-year-old student who wants to be able to pick up your grandchild, using the deadlifts as described above can help you increase your strength.
Each style has its own benefits and uses. It all depends on what your goals are and how you wish to achieve them. Remember, pull hard, pull often, and pull strong!
所以，停頓拉還是落地快拉？
使用兩種方式的硬拉對你的全面提升都非常重要。無論你是一個為一場激烈比賽而準備的運動員，或是一個想要把自己的孫子舉起來的68歲的老者學員。使用上述方式的硬拉都有可能幫助你提升力量。
不同方式的好處自然不同，這完全取決於你的目標和想要完成的事。謹記，刻苦訓練，經常訓練，讓自己練得更強壯！