What percentage of my max should I use?

Most lifters find success using between 50% and 70% of their one-rep maximum. The goal is to move the weight as fast as possible with perfect technique.

How many reps are standard for speed work?

Speed deadlifts are typically performed for low repetitions, often 1 to 3 reps per set. This ensures that every rep is performed with maximum power and no fatigue-related slowdown.

Can I use resistance bands with this exercise?

Yes, adding bands or chains is a common practice known as accommodating resistance. This increases the tension at the top of the lift, forcing you to accelerate through the entire range of motion.

Speed Deadlift Guide: Build Explosive Power

Master the speed deadlift to increase your pulling power and break through plateaus using submaximal weights and high-velocity training techniques.

How to Perform

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

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

Primary movers

Hamstrings

Stabilizers

Glutes
Lower Back
Adductors
Trapezius

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Hamstrings · Strength