Speed deadlift

[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.