speed off bottom of deads

[mickyjune26]

What can I do to have more speed off the bottom on my deads?

I am a notorious slow puller and need to change that.

[Lones Green]

the obvious answer is speed work!

also try: defecit pulls, and pulls with usings 25 lb plates only, to lengthen the ROM.

speed pulls and more posterior chain work should do the trick for ya though

[ZenMonkey]

the obvious answer is speed work!

also try: defecit pulls, and pulls with usings 25 lb plates only, to lengthen the ROM.

speed pulls and more posterior chain work should do the trick for ya though

I literally had the same problem and did the exact thing as stated above. It worked and gave me a 80 lb PR for DL and added 50lbs to my squat.

4 Weeks:
I decreased reps to 5x3-1 for SLDL
and added in weighted hyperextensions for 5x5
DL: 5x5 and ME with the 25lb plates (every other week)
along with normal DE work.

I didnt incorporate and bands or chains or boxes or anything- just the bar and the weight. I am sure if you wanted you could do this for a longer duration- something like a conjugate micro split within a linear macro split- you could use all movement variations and methodologies of ME and DE like that of Westside thought.


Also, be sure you are pulling the bar up your shins for max leverage and driving with your heels.