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Old 12-25-2011, 02:58 PM   #10
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,909
Training Exp: 20+ years
Training Type: Powerbuilding
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Until last year I was very weak off the floor and very weak on rack pulls. One thing that helped me specifically was working on getting as strong as possible on rows.

I worked on getting my Pendlay's and dumbbell rows up while also concentrating on heavy high pull singles and the payoff for me was huge. Now I am stronger off the floor than I am locking out.

Overall my advice is to get stronger on everything. If you can Pendlay row 365 or one arm dumbbell row 200 for reps you will be stronger off the floor.

Nothing magical about this. With that said, far too many people treat back work like a second class citizen. Start exploding some weight off the floor. It might not be a cure all, but it certainly won't hurt.

Power and speed from the floor
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Last edited by BendtheBar; 12-25-2011 at 03:00 PM.
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