Improve Deadlift Speed Off Floor

If you fail to do this your deadlift and strength off the floor will suffer.

Improve deadlift speed off floor.

The end goal is the same. While the deadlift is a hip dominant movement strong knee extension off the floor and at lock out is critical to bar path and rigidity throughout the lift. 1 deficit deadlifts 2 speed deadlifts 3 ghr 4 good mornings. I have found that adding in some additional leg press at the end of my deadlift training also helps with my speed off the floor.

Alexander bromley 6 509 views. Stick with sumo for the speed work. Here are my top 5 lifts to help improve strength off the floor. Lats help you to build up enough back tension to get the bar started and keep the bar close to your body.

I just call it technique work. Work on one will help the other but you need to work on building explosiveness off the floor with your sumo. The idea is to work on bar speed usually using 50 70 of 1 rep max in an effort to improve rate of force development which in turn will likely allow you to lift heavier loads. A popular approach to improving the deadlift is to use speed work.

If you are weak off the floor focusing on the posterior chain more specifically the hamstrings will be critical to being strong off the floor because you need to be able to load up your hamstrings before you pull. Deadlift training max 525 comp max x 95 for trainining is 498 so round up to 500. Knee pulls pull to the knee then return to the floor 450 90 x 2 x 4 sets. Slow off the floor part 1 2 duration.

Staying balanced over the entire foot. Work the sumo exclusively for 6 8 weeks to get used to the form and execution. The upper back and lats also need training attention. Plus how i use leg drive to increase strength and speed off the floor duration.

Deadlift standing on 1 mat or plate. Imagine drilling your feet through the plate as you pull the bar off the floor. Weak off the floor. 300 60 x 6 x 3 sets.

Stand on a plate and set yourself super tight at the bottom. Based off a 500 lbs. Work up to 400 lbs 80 x 3 x 3 sets. Deadlift cycle for maximum floor speed.