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GreenG
- Join Date
- Jun 2004
- Location
- Denton, TX (by Dallas)
- Posts
- 1,514
Deads Advice - Improve start speed
Hey all, I've been told by two people that I need to improve my initial jolt on my deads. I'm going wide stance / somewhat narrow grip.
Any drills which will help?
Current thoughts:
Do speed day on deads 1x per week, with sets of 8, 5, 3, 3, 3, 1, 1, 1, 1, 1, 1, 1...just to practice form.
Do deads off 6 inch boards.
...basically, do a simplified version of westside, starting at 60% of my max, working up 10% each week.
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T.J.W.
- Join Date
- Jan 2006
- Location
- Sweden
- Posts
- 1,325
speed pulling, maybe some olympic lifting. I'd use doubles for the speed pulls though.
-Matt
gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
My journal: http://www.wannabebigforums.com/showthread.php?t=85034
"F—k you and the Prowler you rode in on"
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phil 4:13
- Join Date
- Mar 2007
- Location
- Bakersfield, CA
- Posts
- 2,836
Speed Deads (6-10 sets of 1)
Elevated Deads (2-6 inches)
Good Mornings (will build your posterior chain leading to better off-the-floor strength)age: 22 .... height: 5'8 .... weight: 175
www.mobilitywod.com
www.beastskills.com
games.crossfit.com/
www.catalystathletics.com
My Journal
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Moderator
- Join Date
- Jan 2001
- Location
- Alberta, Canada
- Posts
- 5,720
"I'm going wide stance / somewhat narrow grip."
As in Sumo or conventional deads?Best Meet @ Lifts@181:...............Best gym lifts
Squat...- 403..........................Squat....- 395 w/belt
Bench...- 303..........................Bench....- 300....Paused in meet - 281
Deadlift.- 503.....Unofficial 513...Deadlift..- 490
Total....- 1,203...IPF Class II......All done raw, Touch'n go bench
"Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy
"A man can fail many times, but he isn't a failure until he gives up"
"However beautiful the strategy you should occasionally look at the results" John Berardi
Powerlifting Westside Style
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Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
Please for the love of God do not pull off of 6" blocks sumo! I think I just got a slight tear in my hammies from the very thought of doing them.
How about getting tighter and pulling faster? Are you fast on lighter weights and slow on heavy? Slow all the time? I pull the bar with the same force whether it's 135 or 505. Make sure your starting position is good and work on pulling every rep as fast as you can.Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
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OOPS lol. I pull sumo on platform deads.
Originally Posted by Chris Rodgers
I know I didnt make this thread but I am interested in the answers aswell. I pull slow with heavier weights and a little faster with light weights, although it is still abit slow. Explosive lifts like cleans and snatches should help with my explosive strength off the floor right?
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Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,975
If I did cleans or snatches anyone who has a clue of OL would cringe. I have tremendous bar speed off the floor on deadlifts. I think doing the OL lifts to gain speed off the floor will only really translate to better speed off the floor in the OL lifts IMO. I think the starting position on those lifts and a powerlifting deadlift(particularly sumo) are much different. Originally Posted by Detard
OOPS lol. I pull sumo on platform deads.
I know I didnt make this thread but I am interested in the answers aswell. I pull slow with heavier weights and a little faster with light weights, although it is still abit slow. Explosive lifts like cleans and snatches should help with my explosive strength off the floor right?Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
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Senior Member
- Join Date
- Jul 2005
- Location
- Bay Area, CA
- Posts
- 1,953
i found these articles and hopefully it'll help ya out:
http://www.elitefts.com/documents/sumo_deadlift.htm
http://www.elitefts.com/documents/sumo.htm
theres a lot of great articles on sumo deadlifts on that site.Last edited by jtteg_x; 08-11-2007 at 02:36 AM.
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GreenG
- Join Date
- Jun 2004
- Location
- Denton, TX (by Dallas)
- Posts
- 1,514
Thanks all. This is some great information to get me started.
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