How to improve speed of the floor (deadlift)

[robbennett20]

Hi.

Just hoping for some help on how I can improve my speed of the floor for deadlifts. I recently switched from pulling conventional to sumo which enables me to hit a 190kg PB at 83kg. Out of my 3 main lifts my deadlift is my weakest lift which is why I'm after some help and advise.

Pulling both conventional (previously) and Sumo (what I do now) I've always been weakest at the start of the lift up until just above the ankle then the weight just glides up. I know it may seem stupid saying the hardest big is getting it off the floor but mid range and lock out seem far to easy in comparison. I was wondering if anyone knew of any exercises or advise in order to help me improve here. Unfortunately I go to a commercial gym where i don't have resistance bands or chains to use.

Any advice is greatly accepted

[3speed]

Chains or bands overload the top of the lift where you are the strongest. They won't help your problem. Pulling from a small deficit and lots of speed lifts will help you. You need to stand on plates or blocks about 1-2 inches high to do your pulls - any higher will adversely affect your setup and lift. As far as the speed work goes, deads are the only exercise it has helped for me. After you pull your heavy set, back off to between 65% and 75% for a few sets of 3 pulled as quickly and sharply as possible.

Hope this helps.

[robbennett20]

Thanks a lot 3speed as a newbie to this all advise is really appreciated. Would you recommend going back to conventional deadliest for the speed work then?

[3speed]

No. Stick with sumo for the speed work. Although they are both deadlifts, sumo and conventional are very different lifts. Work on one will help the other but you need to work on building explosiveness off the floor with your sumo. Work the sumo exclusively for 6-8 weeks to get used to the form and execution. Then add the conventional back in as an accessory exercise.

[osu122975]

Train singles in the 75-90% range. Train them as explosively as possible. Focus on your setup and execution. Give each rep the respect it deserves and the time it needs. Train like you compete. It made a big difference in my lifts.