The Speed Deadlift
The Speed Deadlift is a fantastic modification to the normal powerlifting style, slower deadlift. With sport athletes, there is very little benefit in practicing moving slow with heavy weights. Instead we want to practice moving weight with as much speed as possible, without losing tension.
To set up, treat this like a normal deadlift, take a big breath into the stomach, brace the abs like your about to get punched in the gut, and pack your shoulder down towards your hips.
Next, begin to pull the bar off the ground as fast as possible. the major key is DO NOT YANK the bar off the ground. Notice in the video when pulling, that my back does not change position. Yours shouldn't either. If that is happening, try to think about pulling the slack out of the bar by squeezing your lats BEFORE pulling.
Start with lighter to moderate weights, and stick with 2-3 reps per set. anything more is not necessary and will probably start to slow down. Remember, speed kills, be fast.
Hopefully, you found this useful! If you’re interested in any of my coaching or programs, you can find them here! Otherwise, make sure to join my free discord to get access to form checks, weightlifting advice, and stay up to date on program launches, events, and other cool stuff!
-Coach Brian