Speed Deadlift

Setup

• Set up as for a conventional deadlift with a load light enough to move fast.
• Bar over mid-foot, shins to the bar, back flat, slack pulled out.

Execution

1. 1.Brace and accelerate the bar off the floor as fast as you can.
2. 2.Finish with a sharp hip drive to lockout.
3. 3.Lower the bar, reset completely, and repeat with the same speed.

Breathing

Reset the breath and brace before every rep.

Form cues

• Maximum acceleration from the floor.
• Reset every rep — no touch-and-go.
• End the set when speed drops off.

Common mistakes

• Treating it as a heavy single.
• Bouncing reps off the floor and losing position.
• Letting the hips shoot up because the load is light.