Improve Deadlift Speed Off Floor

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

Improve deadlift speed off floor.

Plus how i use leg drive to increase strength and speed off the floor duration. 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. Slow off the floor part 1 2 duration. Here are my top 5 lifts to help improve strength off the floor.

Stand on a plate and set yourself super tight at the bottom. 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. Weak off the floor.

Work up to 400 lbs 80 x 3 x 3 sets. 300 60 x 6 x 3 sets. A popular approach to improving the deadlift is to use speed work. Imagine drilling your feet through the plate as you pull the bar off the floor.

This will help to teach a strong and long leg drive as well as position and tension off the floor. If you fail to do this your deadlift and strength off the floor will suffer. 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. Deadlift standing on 1 mat or plate.

Fix your deadlift. The end goal is the same. Alexander bromley 6 509 views. Stick with sumo for the speed work.

Deadlift training max 525 comp max x 95 for trainining is 498 so round up to 500. Deadlift cycle for maximum floor speed. I just call it technique work. Lats help you to build up enough back tension to get the bar started and keep the bar close to your body.

Work on one will help the other but you need to work on building explosiveness off the floor with your sumo. Knee pulls pull to the knee then return to the floor 450 90 x 2 x 4 sets. The upper back and lats also need training attention. Staying balanced over the entire foot.