What causes weakness off the floor?

[Aurik]

One thing that might help is to get video of your technique and posting it here. If it IS a technique problem, then there are plenty of guys here who can provide suggestions to improve your technique.

Others have already hit on a lot of good suggestions -- halting deadlifts, deficit deadlifts, power cleans.. those are all good choices for improving the bottom of your deadlift.

[Tannhauser]

I'm weak off the floor too, but I recently had an odd experience with deads.

Back in 2009, I had a maximum pull of 550. At this time I could also manage 500 X 5. For one reason and another, I've had time off heavy lifting, and my poundages went down.

Recently, I've been pulling 510 ish for singles. I no longer have the strength to pull 500 X 5. I think I could manage 500 X 3 at the absolute most. This suggests my strength is lower than in 2009 (my squat is down 30 lbs at least too). And yet last week -out of the blue - I pulled 573.

Here's what happened. Have you seen these guys that run up to the bar, set their feet down and instantly start pulling? It's like they're sneaking up on the bar and then they launch a surprise attack on it. That's what I did. My usual prep for a big lift sees me setting my feet, huffing and puffing a lot, setting my back just right, getting my grip right and so on.

This time I rushed up and pulled as explosively as I could. Here's the thing: despite being weaker, I pulled a new PB. I think having a Texas bar helped, because I didn't have to worry about grip. But I think the thing that made the difference was the momentum. My stall would normally come 1" - 5" pff the floor. The momentum seemed to take it through that point.

Also, I think that I might be getting some benefit from speed work. When I've tried it before, I thought that it was pointless. However, I've been trying to lift explosively on stiff-legged deadlifts. My max on this is probably 190-200kg, and I'm using 150kg ish for sets of five. It's a scary exercise to do explosively -you REALLY have to watch your hams - andTBH it isn't doing my back a lot of good. But I think it has helped my deads.

[BendtheBar]

To add to what Tann said, speed has made a big difference for me. I started doing power cleans and high pulls last year and it really taught me just how much I was babying the bar off the ground.

Now when I try to deadlift I think "power clean" and try to rip the bar off the ground. This focus also helps me to keep better form as I naturally lead with the head.

Far too many people baby the deadlift, trying to pull it off the ground gently. Hips go up, leverage is lost.

I think making the upper back as strong as possible helps make the "exploding" easier. All things in synergy.

[LtL]

Fast is strong. Stupid (simple) is fast.

If you have your technique down and your set up nailed. Don't faff. Don't flap around the bar. Attack it. Grip it. Rip it. You may surprise yourself.

LtL

[Tannhauser]

Originally Posted by BendtheBar

I was babying the bar off the ground.

Baby the bar - that's the phrase I needed. Yep, that's what I've always done. I think it's been fear of hurting my back if I didn't inch it up gradually.

[BendtheBar]

Originally Posted by Tannhauser

Yep, that's what I've always done. I think it's been fear of hurting my back if I didn't inch it up gradually.

That's exactly what I did for 3 years. I was getting stronger but I had that fear and lack of speed you had.

Last year when it clicked for me my deadlift went from 565 to 622 in less than 6 months. This was a big jump for me because I was stagating for about a year.

[Davis]

Thanks, guys. Make sense because I've attacked in the past with much success. I just tended to think it was an extra strong day. It also makes sense as since I started(or when I am "fearless" and do) setting up in the squat really fast to unrack it almost immediately, I can always lift more weight. More attack, more strength and more speed. Seems like a formula for success. We'll see what happens in a few months.

[storm1507]

What part of KY? I'm in the SE corner.


And for everyone....what is the difference between a "speed dead" and a deadlift?

[Fazc]

I don't think anyone is suggesting Speed Deadlifts as in WSB, 60% for timed singles. Rather they're suggesting pulling your Deadlifts a little faster and a little more aggressively.

[Kuytrider]

Originally Posted by BendtheBar

To add to what Tann said, speed has made a big difference for me. I started doing power cleans and high pulls last year and it really taught me just how much I was babying the bar off the ground.

Now when I try to deadlift I think "power clean" and try to rip the bar off the ground. This focus also helps me to keep better form as I naturally lead with the head.

Far too many people baby the deadlift, trying to pull it off the ground gently. Hips go up, leverage is lost.

I think making the upper back as strong as possible helps make the "exploding" easier. All things in synergy.

I was also struggling until I decided to just pull the bar off the floor as fast as possible with good form. I'm now pulling 5 easy singles for a weight that is above what my PR was 2-3 months ago. I've no doubt that my deadlift is about to explode.