Post 1: The Band Speed-Deadlift

          We realize we are not the first people to do this, but we love the benefits that come from it. Using this lift provides a chance to pull a rapidly increasing load from a static unloaded position. Naturally, we decided to use this exercise for speed conversion (following a strength phase) in first pulls for Olympic lifts as well as for aggressive supplemental work on lower body and posterior chain days. I feel that it works best with 3-4 reps in 4-6 sets.
       
          The goal here is improving rate of force development in first pulls, and more speed-strength in the posterior chain (glutes, hamstrings, hip extensors.) Each with a 1RM of over 420 we found that 135 with about 80 extra pounds of resistance on each side (by the bands, for a total around 400 at the top) proved to be enough of a load. While keeping bar speed in mind, this was enough of a load to make up to 4 reps challenging. Westside Barbell advocates pulling singles at higher loads for their purposes. We use 3 or 4 simply because we use this movement as a supplemental exercise.

          You'll notice that the bands serve almost no purpose in the first half of the pull. You may choose to pin the bands the depth of the rack (front to back) to provide more consistent tension. However, you may also find weaker bands to be appropriate in that case. In the case of this video, we found that the late resistance from the bands gave serious pop to the top of the dry lift and that had a strong positive transfer to a stronger first pull, and early second pull with our Oly lifts. We also tried out compound sets, doing 3-4 reps of these band pulls and 1 regular deadlift at 325 and really noticed the kick it gave to the top of our deads. If you decide to pin the bands from the front to the back of the rack, you can expect to feel a generally slower pull, with the transfer to regular deadlifts and pulls starting at the floor.

-Alex