So I have no idea whether or not my speed deads or speed anything is fast enough. I understand there’s a “3-second rule” but I like to pause on the ground, so that kinda blows a hole in it.
Anyways, here is a video of my “speed” deadlift from today. Am I going too heavy/slowly? Is there any rule of thumb I can work with aside from the “3-second rule”? Thanks!
I think singles are best for speed pulls, so there’s no time rule with singles. The pulls in the video look a little slow for my taste, particularly below the knee. What is the weight you are using compared to your max? With a raw DL max of ~600 I would do speed pulls with weights in the 315-405 range when doing speed pulls.
[quote]SRS2000 wrote:
I think singles are best for speed pulls, so there’s no time rule with singles. The pulls in the video look a little slow for my taste, particularly below the knee. What is the weight you are using compared to your max? With a raw DL max of ~600 I would do speed pulls with weights in the 315-405 range when doing speed pulls.[/quote]
This is 345 compared with my max of 500. Thanks for the reply!
EDIT: So I’m probably going too heavy. I was just kind of feeling my way up from 225. Unfortunately, I don’t have any videos of my lighter sets.
I’d second the suggestion to do only singles on the pull when doing speed work.
I thought the speed looked fine, but seeing the weight you’re using with respect to your max, it is a bit heavy. I’m in the same boat as SRS – my raw pull is about 600 and my top weight for speed work (when I was doing it) was 405. That said, I think I was moving the weight at about the same speed you were.
I’m surprised no one has mentioned this but your form needs to be sound, doing speed pulls with bad technique is useless.
You seem to be hyper-extending the hips/low back and don’t come close to locking your knees. Fix that before you worry about whether singles, doubles or triples are optimal for speed pulls.
I didnt even watch the video. If you have to ask this question, you are going too slow. Drop the weight and go fast. Mark Bell has the best guidline for speed work: “A little harder than easy.”
Alright, just watched the video. Dont do speed work unless your form is perfect. If you keep pulling the way you do now, 1: you wont get stronger 2: becaue youre going to rupture a bicep tendon.
Thanks for all the responses guys, I really appreciate it!
I guess my deadlift form needs a lot of work lol. In my defense, though, the video isn’t quite indicative of my deadlift form, as I was most concerned with getting the weight up as fast as possible.
[quote]StormTheBeach wrote:
Alright, just watched the video. Dont do speed work unless your form is perfect. If you keep pulling the way you do now, 1: you wont get stronger 2: becaue youre going to rupture a bicep tendon.[/quote]
BTW, regarding the ruptured bicep tendon bit, why is that? Is it because my arms are bent just before I pull? Thanks again.
[quote]A Ninny Mouse wrote:
BTW, regarding the ruptured bicep tendon bit, why is that? Is it because my arms are bent just before I pull? Thanks again.[/quote]
Yup, elbows shouldn’t be flexed at any point during the lift.
take the slack out of the bar at the bottom, flex your triceps, and don’t hyperextend your back at the top. pull that shit back. lighter weights you should almost be falling backwards
I’m not an expert on this or anything but isn’t the goal to get it fast off the ground (or first half of the lift). With momentum its not hard for the top half to be fast so if anything you’ll be slowing that part down to not hyperextend. Also 60% is usually the recommended amount to use for this so 315 for you instead of 345
[quote]A Ninny Mouse wrote:
I guess my deadlift form needs a lot of work lol. [/quote]
I watch this vid every so often to remind me of all the ‘rules’ and angles and such.
Thanks for the pointers matsm, and thanks for the vid jahall. I’ll watch it tomorrow. Thanks to you too sufiandy, hopefully this’ll help me get my shit together lol.
[quote]A Ninny Mouse wrote:
Thanks for all the responses guys, I really appreciate it!
I guess my deadlift form needs a lot of work lol. In my defense, though, the video isn’t quite indicative of my deadlift form, as I was most concerned with getting the weight up as fast as possible.
[quote]StormTheBeach wrote:
Alright, just watched the video. Dont do speed work unless your form is perfect. If you keep pulling the way you do now, 1: you wont get stronger 2: becaue youre going to rupture a bicep tendon.[/quote]
BTW, regarding the ruptured bicep tendon bit, why is that? Is it because my arms are bent just before I pull? Thanks again.[/quote]
That jerking motion before you pull puts a ton of stress on your bicpes tendon at the elbow. It also completely destroys your leverage off the floor.
I got nothing from singles on speed work. The weights were to light got me and I got no transfer to my max. I think my weight would have to be at 80% or so to see any results. At 500 lbs max, about when I last did them, 315-365 was as fast as 225. 405 wasn’t much slower. IMO it works best for bench, maybe some on the squat.
For my deadlift I get set and rip. With good form of course.
[quote]tom63 wrote:
I got nothing from singles on speed work. The weights were to light got me and I got no transfer to my max. I think my weight would have to be at 80% or so to see any results. At 500 lbs max, about when I last did them, 315-365 was as fast as 225. 405 wasn’t much slower. IMO it works best for bench, maybe some on the squat.
For my deadlift I get set and rip. With good form of course.[/quote]
x2
I also find that when I’ve done speed work for deadlifts, I find myself almost coming through too fast at the top and risking hyperextension like in the OP’s vid. I found deficit work and chains to be much more beneficial.
[quote]RTJenforcer wrote:
[quote]tom63 wrote:
I got nothing from singles on speed work. The weights were to light got me and I got no transfer to my max. I think my weight would have to be at 80% or so to see any results. At 500 lbs max, about when I last did them, 315-365 was as fast as 225. 405 wasn’t much slower. IMO it works best for bench, maybe some on the squat.
For my deadlift I get set and rip. With good form of course.[/quote]
x2
I also find that when I’ve done speed work for deadlifts, I find myself almost coming through too fast at the top and risking hyperextension like in the OP’s vid. I found deficit work and chains to be much more beneficial.
[/quote]
I’m always going on about bands, nothing has helped me more. chains would be similar.
[quote]tom63 wrote:
[quote]RTJenforcer wrote:
[quote]tom63 wrote:
I got nothing from singles on speed work. The weights were to light got me and I got no transfer to my max. I think my weight would have to be at 80% or so to see any results. At 500 lbs max, about when I last did them, 315-365 was as fast as 225. 405 wasn’t much slower. IMO it works best for bench, maybe some on the squat.
For my deadlift I get set and rip. With good form of course.[/quote]
x2
I also find that when I’ve done speed work for deadlifts, I find myself almost coming through too fast at the top and risking hyperextension like in the OP’s vid. I found deficit work and chains to be much more beneficial.
[/quote]
I’m always going on about bands, nothing has helped me more. chains would be similar.
[/quote]
I find chains better simply because if you look around, chains are usually cheaper, and bands tend to lose a bit of elasticity after a while. Not to mention it’s easier to measure the added weight with chains.
It’s not to hard with bands. Just double them around a weight and see if the weight stays onthe ground while you try to lift it. That’s how we did it,
did some speed work tonight.
thoughts… too slow, too fast? or was 190 about ok.
Any guesses on what the bands take off at the floor… ive no idea.
should also mention this was after 2 hours of high volume back work so i was fucked
[quote]thosebananas wrote:
did some speed work tonight.
thoughts… too slow, too fast? or was 190 about ok.
Any guesses on what the bands take off at the floor… ive no idea.
should also mention this was after 2 hours of high volume back work so i was fucked[/quote]
Dude… your video was blocked because of a copyright claim by sony? wtf?