Speed Off The Floor Sumo Deadlift

Work up to 400 lbs 80 x 3 x 3 sets.

Speed off the floor sumo deadlift. With the sumo deadlift it s all about having patience at the start of the lift. You speed up your setup. Deadlift standing on 1 mat or plate. Deadlift cycle for maximum floor speed.

When it comes to deadlifts something that you need is patience especially with a sumo deadlift. Instead when a sumo deadlifter fails he almost always does so immediately off the floor. Deadlift training max 525 comp max x 95 for trainining is 498 so round up to 500. The faster you rip the bar off the floor the easier lockout is going to be.

So how do you fix this. Rarely do you see sumo lifters fail at lockout because that s where their leverages are most advantageous. Work the sumo exclusively for 6 8 weeks to get used to the form and execution. Form must be first.

Although they are both deadlifts sumo and conventional are very different lifts. 300 60 x 6 x 3 sets. Work on one will help the other but you need to work on building explosiveness off the floor with your sumo. Knee pulls pull to the knee then return to the floor 450 90 x 2 x 4 sets.

The sumo is mostly a pinch off the bottom and then you slam the speed to it. So don t worry about speed out of the hole. The sumo is basically a wide stance squat so you have to treat it as such. Based off a 500 lbs.

It s important to have patience off the floor with a sumo deadlift.