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 Deadlift Article, Eric Cressey |  |
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 I'm not a fan of speed work for the deadlift, but each his own. I think the speed work for the squat will translate somewhat to the deadlift. I can't speak for anyone else but with speed pulls I have a tendency of fucking up my whole shit
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Just from a discussional / theoretical standpoint, I have to wonder how effective high pulls are. I mean, the first half of the movement, yes. It's essentially a speed pull. But what good is the last half where you rip the barbell up higher? Maybe if you were an olympic lifter. I am still a big proponent of doing lots of stiff legged deadlifts and DL's off of boxes using light to moderate weight. It builds ridiculous starting strength. The problem is when you get to that point of somehow being stronger off of the floor than at the end when you have better leverages...it's really bizarre, but that's what happened to me right around the 600 lbs. mark. SLDL's, Boxes, SLDL's off boxes, hyper extensions and Zercher squats are the staples of a strong deadlift imo.
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| QUOTE (unstable @ May 7 2008, 06:41 PM) | Just from a discussional / theoretical standpoint, I have to wonder how effective high pulls are. I mean, the first half of the movement, yes. It's essentially a speed pull. But what good is the last half where you rip the barbell up higher? Maybe if you were an olympic lifter.
I am still a big proponent of doing lots of stiff legged deadlifts and DL's off of boxes using light to moderate weight. It builds ridiculous starting strength. The problem is when you get to that point of somehow being stronger off of the floor than at the end when you have better leverages...it's really bizarre, but that's what happened to me right around the 600 lbs. mark.
SLDL's, Boxes, SLDL's off boxes, hyper extensions and Zercher squats are the staples of a strong deadlift imo. |
I definitely agree with dl w/ an offset, the zerchers, sldl, pull throughs.... etc are awesome for the DL. High pulls are just another thing to put in the arsenal. I like them more for a warm up then anything else. They are very dynamic and they hit my traps pretty good as well because of the shrug at top. Which is good for the lock out as well. If anything it is more of a ballistic plyo movement like box jumping except it actually is more in line with the movement of the dl.
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| QUOTE (Jason2459 @ May 2 2007, 09:12 AM) | | QUOTE (Vadha [MLINK=104) | Man[/MLINK],Apr 2 2007, 09:09 AM]
I like the conventional way, i think i would be too afraid to try it the sumo way with the risk of injuring my back. |
The sumo stance has a LOT less preasure on the lower back and hits the hips/glutes a lot more. Sumo has many advantages over conventional. Less strain on the lower back, easier to maintain a tight arch in the lower back, and less distance to pull. The thing is with sumo is that it does require a lot of hip/glut/ham strength because that is where the preasure is. Also, why more people don't use sumo is that it requires a very precise technique to lift heavy. When doing light weight it is really easy to keep form but when going heavy everything usually goes to crap for most any lift. Sumo requires a lot of technique and if you don't have the form down on the heaviest of lifts, you'll miss very very easily. With conventional if your form slips a little it's a lot easier to pull yourself back together. With sumo it's all over witih. A person could hit a PR of 500 one day then struggle with 400 later on because the form is off. |
yeah while doing sumo i noticed my deads would vary a lot on how much i pull from one day to the next....i take it to get the form of deads you have to do them more than once a week?? like speed deads monday and heavy deads friday?
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Doing light deadlifts with speed once a week is great for getting some consistant form. Only problem is once you hit heavier weights your form is more then likely to break down. On the other hand I wouldn't do them heavy every week either. Some people do and can. I've done it before and it sucks. In 5 weeks my body was ready to completely shutdown. I was doing heavy squats and heavy deads every week. Typically I'll do some form of deadlift every two to three weeks going really heavy. The other weeks I'll do some form of really heavy GM or Squat. I'm starting to train the deadlift every week for speed going really light. I can keep that pace up for a good 8-12 weeks before I need to deload or take it easy for about a week.
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When war is in your blood killing is as easy as breathing.
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ive been switching off...one week rack deads next week regular deads..next week speed deads just to have things switched up is this how speeds are suppose to be like? 135x5 185x5 185x5 185x5 225x5 225x5 225x5 245x3 245x3 245x2 pretty much 10-15 secs between sets lifting and women my two priorities in life!
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