Improve Deadlift Speed Off Floor

Here are my top 5 lifts to help improve strength off the floor.

Improve deadlift speed off floor.

Deadlift training max 525 comp max x 95 for trainining is 498 so round up to 500. 300 60 x 6 x 3 sets. Imagine drilling your feet through the plate as you pull the bar off the floor. I just call it technique work.

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 the sumo exclusively for 6 8 weeks to get used to the form and execution. 1 deficit deadlifts 2 speed deadlifts 3 ghr 4 good mornings. 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. Staying balanced over the entire foot. Deadlift cycle for maximum floor speed. Although they are both deadlifts sumo and conventional are very different lifts.

Based off a 500 lbs. Weak off the 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. Work on one will help the other but you need to work on building explosiveness off the floor with your sumo.

Plus how i use leg drive to increase strength and speed off the floor duration. Slow off the floor part 1 2 duration. Lats help you to build up enough back tension to get the bar started and keep the bar close to your body. This will help to teach a strong and long leg drive as well as position and tension off the floor.

Fix your deadlift. Work up to 400 lbs 80 x 3 x 3 sets. The upper back and lats also need training attention. If you fail to do this your deadlift and strength off the floor will suffer.

Knee pulls pull to the knee then return to the floor 450 90 x 2 x 4 sets. 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. Stand on a plate and set yourself super tight at the bottom. Alexander bromley 6 509 views.