JOKER: Oly partials and your DL

[Zander1983]

A week or so ago you mentioned that rather than speed deads you like certain olympic lifts to improve your deadlift.

When I was trying 441 on Sunday I couldn't get it more than a few inches off the floor and think that with some speed I might have been able to explode through the sticking point. Without bands, I don't know if speed deadlifts are really going to do the business or not...

In terms of olys, what do you prefer and in what rep ranges? Something like high pulls from the floor, but not going too heavy and concentrating on generating as much force and speed as you can?

Also, other ppl feel free to respond

 

[sinjinsmythe33]

power cleans

 

[coolcolj]

clean pulls would be good.

 

[JOKER47]

A week or so ago you mentioned that rather than speed deads you like certain olympic lifts to improve your deadlift.

When I was trying 441 on Sunday I couldn't get it more than a few inches off the floor and think that with some speed I might have been able to explode through the sticking point. Without bands, I don't know if speed deadlifts are really going to do the business or not...

In terms of olys, what do you prefer and in what rep ranges? Something like high pulls from the floor, but not going too heavy and concentrating on generating as much force and speed as you can?

Also, other ppl feel free to respond

I use high-pulls, power cleans and more recently, full snatches.

I think they have really helped with my pull off the floor. (That used to always be my sticking point.)

For the high-pulls, I choose a weight that I can explode all they way through the movement. Making sure I complete the movement. (Full ROM.) But like you said, the main focus is speed. The power cleans and snatches I am doing specifically for other reasons (weaknesses), although they all help with my speed off the ground.

Also, you don't need bands to do speed pulls. Just lower the weight to like 50% or so.



Hope this helps,
Joker

 

[Zander1983]

Re: Re: JOKER: Oly partials and your DL

Sweeto

I'm still not sold on speed pulls without bands. They just don't do it for me.

 

[JOKER47]

Re: Re: Re: JOKER: Oly partials and your DL

Sweeto

I'm still not sold on speed pulls without bands. They just don't do it for me.

Sorry man, just re-read your original post.

For rep ranges, I generally stick to 8-10 singles with 15-30 secs between each pull. Just time enough to reset properly, or add weight as appropriate. Occasionally though, I will do sets of 3-5.


Joker

 

[Zander1983]

Sounds great, thanks bro. I'll be certain to get stuck in.

 

[Exodus]

i use to have a problem at the bottom with speed too. but i started doing speed deads........(without bands). pulling from a 2 inch higher platform. i belive that is key to building speed and strength off the bottom of the deadlift. greater range of motion, so that when you get to the actually lift.......... its less range of motion.

X

 

[JOKER47]

i belive that is key to building speed and strength off the bottom of the deadlift. greater range of motion, so that when you get to the actually lift.......... its less range of motion.

X

You sir, have just dead-on, nailed my theory of why I use oly pulls as opposed to speed deads.


Joker

 

[Exodus]

You sir, have just dead-on, nailed my theory of why I use oly pulls as opposed to speed deads.


Joker

true dat............. but i still do speed deads too, as well as oly lifts.

X

 

[Deleted member 33117]

I've found that working through a very restricted range of motion, and doing pins in in the rack help with sticky points on deads. Also, using the smaller 25 ibs plates works wonders for the bottom of the pull. If that is your problem, try using them, until you can work up to your weights that you used with 45 ibs plates, and you'll be amazed at how easy it is to jerk the weight off of the floor after switching back to the taller 45's.

 

[Cuthbert]

I've developed pretty good speed without using bands on speed deads... trust me it can be done.

 

[Zander1983]

I think the best I could do in terms of a platform is standing on a plate. Would this suffice or isn't it high enough?

 

[JOKER47]

I think the best I could do in terms of a platform is standing on a plate. Would this suffice or isn't it high enough?

Any difference in height would give the same effect that BBF mentioned.



Joker

 

[Zander1983]

I'm thinking snatch-grip deadlifts from the floor, while standing on plates could be outstanding for increasing ROM.

 

[mekannik]

Snatch grip while standing on plates??? That is a huge range of motion shift, probably too much in my opinion. You'd be better off doing one or the other but not both at the same time.

The Snatch grip is going to be hard on your wrists - compounding the trunk flexion necessary to get into position for that grip width.

With plates or a platform you can work the same grip thru a greater ROM - which is what you might be looking for from reading your posts. This would be similar to BodyByFinaplix's recommendation of using 25# plates.

 

[Zander1983]

Last night I did some high pulls using the smaller 25 pound plates to increase ROM.

First I did 176 pounds for two singles. They were a bit heavy, so I pulled it back to 154 for another five singles. Rest periods were short.

Good stuff