View Full Version : Deadlift floor speed help?
BLOWNBY
05-29-09, 10:31 am
Any suggestions to increase floor speed or strength? My lockout is stronger than my floor strength. If i can get it to about my knee's it rerally starts moving so looking for ideas to get going off the floor better.
I have access to chains & bands to if wondering.
Thanks
pmug0000
05-29-09, 2:11 pm
I have the opposite problem so I'm not sure on this, but I think it might help to try starting from a deficit. Sometimes I'll stand on a few 45's or one of those aerobic steppers and it makes moving it off the ground a hell of a lot harder
cool. occasionally i will pull with 35# plates.
i pull conventional and occasionally train with sumo.
shizz702
05-29-09, 7:26 pm
Try doing some halting deadlifts, in which you pull from the floor and stop prelockout at knee level. The idea behind them is to strengthen your pull from the floor.
prowrestler
05-30-09, 12:57 am
platform deads with speed
50% 1rm on an elevated platform. feet right under the bar
pull 7 singles, 15-20 secs rest between sets. move bar as fast as possible.
BigChrisF
05-30-09, 3:27 am
Pull from a deficit. I like standing on a 4.5" box.
Hercules
05-30-09, 7:50 am
Pulling from a deficit is good; that should increase your strength a bit. However, if you want to improve your speed and hip drive, you need something explosive. Power cleans will help you in that area. You should also try flipping tires - that'll help, too.
Pulling from a deficit is good; that should increase your strength a bit. However, if you want to improve your speed and hip drive, you need something explosive. Power cleans will help you in that area. You should also try flipping tires - that'll help, too.
If you do a proper power clean this is debatable since there are differences (some major, some minor) that have a huge impact on the mechanics, firing patterns, and amount of stress applied to the muscle groups vs proper deadlift form.
Tiring flipping again is debatable since the motion is more forward and slightly up vice the up and slightly back motion of a deadlift.
This is not to say either movement won't help with the deadlift, or build strength. However, with an end state of the training being to increase speed and power off the floor, there are much better options at hand.
Most notable would be doing "speed pulls" in accordance with Louie Simmons' recommendations via WSB methodology or within the rep/set guidelines recommended through the literature produced by the eastern bloc.
I am currently on the Coan/Phillipi DL routine.. and it focuses a lot on speed. After the one working heavy set of 2, you have to do 8x3 or 6x3, or whatever depending on the week. After only 2 weeks I realized my DL speed has been better, my previous "slower reps" with around 390 shot up like 135 last week.
http://tsampa.org/training/scripts/coan_phillipi_deadlift/
Here it is
BLOWNBY
05-30-09, 10:07 pm
sweet thanks all!