Speed deadlift

[RB34]

I have heard great things about quick deadlifts improving short sprint times, do anyone here has any experience with them?

How to:
using an overhand grip (not an alternating one) and a shoulder-width stance, stand erect with the weight as you normally do when deadlifting. Now, from this position, lower the weight to a point about 2" below the bottom of the kneecap-and pull it back up to a lockout position as fast as you humanly can. When lowering the weight, let it essentially free-fall-and when it gets to that below-the- kneecap position, drive it back up IMMEDIATELY. Be sure to keep the back flat, head facing forward, and the butt pushed to the rear on the descent.

A side effect of this training that we did not realize until later on down the line was-it increases your short sprint speed.

[John]

@RB34

How to:
using an overhand grip (not an alternating one) and a shoulder-width stance, stand erect with the weight as you normally do when deadlifting. Now, from this position, lower the weight to a point about 2" below the bottom of the kneecap-and pull it back up to a lockout position as fast as you humanly can. When lowering the weight, let it essentially free-fall-and when it gets to that below-the- kneecap position, drive it back up IMMEDIATELY. Be sure to keep the back flat, head facing forward, and the butt pushed to the rear on the descent.

To me using the weight you deadlift in that manner (free fall to 2" below knee then explode back up) appears quite risky.

[mortac8]

use 20%. sure doesn’t hurt though i don’t know how much improvement you can gain from it. probably helps a 13sec football player more than a 10.5 guy

[t-bone]

Seems very risky. Why not snatches or cleans from a hang or blocks?

[Baiolo_Karonte]

because there is a plyometric transition.

[star61]

@RB34

I have heard great things about quick deadlifts improving short sprint times, do anyone here has any experience with them?

How to:
using an overhand grip (not an alternating one) and a shoulder-width stance, stand erect with the weight as you normally do when deadlifting. Now, from this position, lower the weight to a point about 2" below the bottom of the kneecap-and pull it back up to a lockout position as fast as you humanly can. When lowering the weight, let it essentially free-fall-and when it gets to that below-the- kneecap position, drive it back up IMMEDIATELY. Be sure to keep the back flat, head facing forward, and the butt pushed to the rear on the descent.

A side effect of this training that we did not realize until later on down the line was-it increases your short sprint speed.

We’ve done these for a couple of years. We call them Explosive RDLs, because of the ‘just below the knee’ and because we keep a straight back to avoid lower back injuries. We don’t drop the weight, we lower slowly and then explode up, trying to lift up on the toes if possible.

[tamfb]

@star61

We’ve done these for a couple of years. We call them Explosive RDLs, because of the ‘just below the knee’ and because we keep a straight back to avoid lower back injuries. We don’t drop the weight, we lower slowly and then explode up, trying to lift up on the toes if possible.

is this with your fb or track athletes?