– Use 60-70% of your 1RM (one-rep max). – Focus on perfect form and explosive lifts (singles only). – Rest is key! 30-45 seconds between reps allows CNS recovery. ➡️ Swipe to learn more!
– Tendo unit (measures bar velocity) ideal (if available). – Target a bar speed of 0.9 m/s to 1.2 m/s for maximum results. ➡️ Swipe to learn more!
– Mini-Bands: Popular choice for speed deadlifts. – Train with 50-55% of your 1RM bar weight. – Bands provide increasing tension: 80-100 lbs at the bottom, 180-220 lbs at lockout. ➡️ Swipe to learn more!
– Light Bands: Use bands with lighter starting tension, increasing to 100 lbs at lockout (70% 1RM bar weight). – Lightened Method: Attach blue bands to power rack pins (slightly elevated) for minimal initial resistance, increasing at lockout (70% 1RM bar weight). ➡️ Swipe to learn more!
– Attach chains only to the front of the lifting platform. – Drape a chain over the bar for "moveable static overcome" effect (increasing force needed as weight rises). – Adjust chains to fall off at your mini-max weight. ➡️ Swipe to learn more!
Incorporate these techniques and watch your deadlift transform into a powerful and explosive movement!