 Hey guys, I want to do a quick one about speed deadlifts today, and you know, if you've watched some of my other 100 plus videos in the last hundred plus days You you may have seen that I talked about speed squats and now we're gonna talk about speed deadlifts So these two movements are totally different and I you know, I'm gonna default for for power work I'm gonna default to the squatting variations of these types of quick movements way before that I do the deadlift and that's only because The deadlift is just more difficult It's more difficult to find the tension Before you're going and then set into it as you pull up Most of the time when you encourage someone to lift really really quickly with their deadlift They're just gonna lean back. Okay, they're just gonna initiate with their lower back They're gonna arch themselves are gonna lose their positions and they're going to drive with incorrect motions They're not gonna drive with their hips They're gonna drive with their back right and that puts them at this disadvantage If you have someone who's demonstrated that they can deadlift slowly with competency then you can start to add Speed onto these lifts velocity onto these lifts and it does prove useful. I have programmed this for people who generally deadlift very well Big things are first not only do you need to be able to demonstrate that you can deadlift? Well, but you need to be able to do it just automatically. Okay, you can't be Requeuing yourself every single rep. You're gonna have to be able to tolerate pushing yourself to kind of a limit because If you're still thinking about how your form is and how you're doing it, then you're not ready If I have to think about something I have to slow down and I have to take in all this information and I have to decide Whether or not all of this information lines up into something that I am happy with if you're not doing that and you're just Automatic then you have this hindbrain access. You're not using this higher evolved Cognitive thinking brain and instead you're just being an animal. You're being a gorilla. You're just mashing this bar Okay, so make sure that you can mash Slowly before you start to mash quickly and I'm gonna encourage you to do that pretty quickly because I think you can do it Now I know I say the deadlift is difficult, but that's only relative to other lifts You can learn it pretty quickly now when I'm setting up for speed deadlift I need to first make sure even though the weight is gonna be a little bit lighter I need to make sure I had this tension like I'm going to deadlift really heavy And so, you know force is dependent upon the acceleration that I go through So I could take 135 and lift it slow and then I could take 315 and lift it slow And I need you know, maybe 135 pounds of force to pick the first one up And then 315 pounds of force to pick the next one up now. Let's say my deadlift is 405 maybe my max output is 405 hypothetically or something like that so If I take 315 and I lift it moderately slowly, but still you know with a maximal intent I might be able to push 405 pounds worth of force into the bar, but I could do Similar to that maybe not quite that much, but maybe closer to 300 or 330 With 135 and that's what causes me to increase this acceleration, but the force is still higher So I still need to be set. I still need stiffness in my body with which to you know Pick this bar up because if I don't have this stiffness as soon as I push I'm just gonna lose my back position or I'm gonna shoot my hips up like this or I'm gonna just Arch my back right. I lose the automaticity of this movement. And so first you need to be able to demonstrate stiffness Generate this stiffness at the bar this stiffness within your body I want you to imagine if you're picking up 135 I want you to imagine you're pushing into the ground with 134 pounds of force and then you're picking everything up Okay, so get everything as tight as possible make that bar almost float on the ground and then go okay other things that You know, I like Lee Taft He talks a lot about speed and agility and he talks a lot about developing stiffness for these faster motions He might not be a heavy lifting guy But he understands force and acceleration and how that plays into mechanics and Stiffness and what he's done is he said let's take a pretty light medicine ball I'm gonna throw it around but I don't want you to lose your position So you could do a you know like a medicine ball slam But don't let go of the ball and that's like coming down into a squat like this So I take maybe a 10-pound ball and I try to bring it down as quickly as I can While squatting and then stop as quickly as I can so he He and you might need to push some air out or something like that But that'll help you kind of get prepared get stiff get ready for these speed deadlifts And maybe that's part of your warm-up part of your preparatory Exercises before you actually get into these speed deadlifts, but remember so just quick recap Make sure you're really good at doing it automatically. Make sure you can mash and make sure you get tight before you go and Pick it up as fast as you can