Strength
Speed Deadlift
Develop explosive power and refined pulling technique using submaximal loads and maximum bar speed.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet hip-width apart and the barbell positioned over the middle of your feet.
Hinge at the hips and grip the bar just outside your legs while keeping your back flat and chest up.
Lower your hips until your shins touch the bar and pull your shoulder blades back to create total body tension.
Initiate the pull by driving your feet into the floor and accelerating the bar as fast as possible to a standing position.
Maintain a rigid spine throughout the entire movement to ensure the velocity comes from your hips and legs.
Control the weight back to the ground by hinging at the hips and following a vertical path to the starting position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Sacrificing form and spinal neutrality for the sake of speed.
- Using too much weight which prevents high-velocity bar movement.
- Allowing the bar to drift away from the shins during the ascent.
- Hitching or jerking the bar at the start instead of a smooth, fast pull.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.