Cord-loaded Deadlifting – Smart, Simple & Effective – Dead-X Cords
Cord-loaded Deadlifting – Smart, Simple & Effective – Dead-X Cords
Variable Resistance Training: Enhancing Strength with Bands and Cords
In addition to traditional barbell training, many coaches and athletes are incorporating variable resistance training using bands. This method aligns with the Dynamic Effort Method, originally outlined by Russian sports scientist Vladimir Zatsiorsky in Science and Practice of Strength Training and later popularized by Louie Simmons’ Westside Barbell training approach.
Dynamic Effort training is commonly applied to compound barbell lifts such as the Squat, Bench Press, and Deadlift, making it a staple among powerlifting athletes. However, professional, collegiate, and even high school strength programs have increasingly adopted band- or cord-loaded resistance training to enhance athletic performance especially with the Perform-X Dead-X Cords.
Challenges with Traditional Band-Resisted Deadlifts
Many strength facilities rely on makeshift and sometimes unsafe setups for band-resisted or cord-loaded deadlifts. These include:
- Standing on a circular band draped over the bar
- Wrapping bands around dumbbells
- Attaching bands to bolted hardware on platforms or floors
A Safer and More Efficient Solution
Now, coaches and athletes can safely and efficiently integrate cord-loaded deadlifts using the Perform-X Dead-X Cords. These cords easily attach to the Trak-X System on lifting platforms and secure to the barbell using a unique cam-and-buckle system.
Several NFL, collegiate, and high school facilities have implemented this system, either during new construction or as a retrofit for existing platforms. Additionally, the Jump-X™ System can be incorporated for cord-loaded vertical jump training, further expanding training options.
Quantified Resistance for Precise Programming
Perform-X Dead-X Cords are available in four resistance levels, with tension quantified based on bar height. At a finishing position of 36 inches off the ground, tension ranges from 70 to 190 lbs, depending on cord thickness (color). This allows strength coaches to program resistance as a specific percentage of an athlete’s repetition maximum, combining bar weight with variable cord resistance.
Backed by Research
Is it effective? A 2018 review by Suchomel et al. in Sports Medicine found that variable resistance training leads to superior muscle adaptations compared to traditional training methods.
By integrating Perform-X Dead-X Cords into strength programs, athletes can enhance power, explosiveness, and overall performance in a safe and controlled manner.