Improve Deadlift Speed Off Floor

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.

Improve deadlift speed off floor.

1 deficit deadlifts 2 speed deadlifts 3 ghr 4 good mornings. 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. Fix your deadlift. Knee pulls pull to the knee then return to the floor 450 90 x 2 x 4 sets.

Based off a 500 lbs. 300 60 x 6 x 3 sets. Plus how i use leg drive to increase strength and speed off the floor duration. The upper back and lats also need training attention.

A popular approach to improving the deadlift is to use speed work. Lats help you to build up enough back tension to get the bar started and keep the bar close to your body. Deadlift training max 525 comp max x 95 for trainining is 498 so round up to 500. 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.

Work on one will help the other but you need to work on building explosiveness off the floor with your sumo. 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. Work up to 400 lbs 80 x 3 x 3 sets. This will help to teach a strong and long leg drive as well as position and tension off the floor.

I just call it technique work. Here are my top 5 lifts to help improve strength off the floor. Deadlift standing on 1 mat or plate. Weak off the floor.

Although they are both deadlifts sumo and conventional are very different lifts. Slow off the floor part 1 2 duration. Stand on a plate and set yourself super tight at the bottom. Deadlift cycle for maximum floor speed.

The end goal is the same. Alexander bromley 6 509 views. Imagine drilling your feet through the plate as you pull the bar off the floor. If you fail to do this your deadlift and strength off the floor will suffer.