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. The end goal is the same. Imagine drilling your feet through the plate as you pull the bar off the floor. Here are my top 5 lifts to help improve strength off the floor. Plus how i use leg drive to increase strength and speed off the floor duration.

300 60 x 6 x 3 sets. Staying balanced over the entire foot. Work up to 400 lbs 80 x 3 x 3 sets. Lats help you to build up enough back tension to get the bar started and keep the bar close to your body.

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. Although they are both deadlifts sumo and conventional are very different lifts. Weak off the floor. Slow off the floor part 1 2 duration.

Based off a 500 lbs. Deadlift standing on 1 mat or plate. Knee pulls pull to the knee then return to the floor 450 90 x 2 x 4 sets. Fix your deadlift.

Work on one will help the other but you need to work on building explosiveness off the floor with your sumo. If you fail to do this your deadlift and strength off the floor will suffer. Deadlift cycle for maximum floor speed. Stand on a plate and set yourself super tight at the bottom.

Stick with sumo for the speed work. I just call it technique work. A popular approach to improving the deadlift is to use speed work. Work the sumo exclusively for 6 8 weeks to get used to the form and execution.

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. Deadlift training max 525 comp max x 95 for trainining is 498 so round up to 500. This will help to teach a strong and long leg drive as well as position and tension off the floor. Alexander bromley 6 509 views.