Improve Deadlift Speed Off Floor

Although they are both deadlifts sumo and conventional are very different lifts.

Improve deadlift speed off floor.

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. Imagine drilling your feet through the plate as you pull the bar off the floor. 1 deficit deadlifts 2 speed deadlifts 3 ghr 4 good mornings. Work the sumo exclusively for 6 8 weeks to get used to the form and execution.

Deadlift cycle for maximum floor speed. Alexander bromley 6 509 views. 300 60 x 6 x 3 sets. Here are my top 5 lifts to help improve strength off the floor.

Knee pulls pull to the knee then return to the floor 450 90 x 2 x 4 sets. Work on one will help the other but you need to work on building explosiveness off the floor with your sumo. 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. The end goal is the same.

Slow off the floor part 1 2 duration. 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. Staying balanced over the entire foot.

Deadlift training max 525 comp max x 95 for trainining is 498 so round up to 500. The upper back and lats also need training attention. Lats help you to build up enough back tension to get the bar started and keep the bar close to your body. Stand on a plate and set yourself super tight at the bottom.

A popular approach to improving the deadlift is to use speed work. Fix your deadlift. Based off a 500 lbs. Stick with sumo for the speed work.

Plus how i use leg drive to increase strength and speed off the floor duration. If you fail to do this your deadlift and strength off the floor will suffer. Deadlift standing on 1 mat or plate. 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.