Speedy Pulls.

Speedy Pulls.

Mar 22, 2013

DEADLIFT1

 

Every 3rd week I do speed pulls. Why? Because I found that lifting too heavy to often slows me down and more importantly I get hurt a lot. Because of old injuries to my back (being born with spinal problems, hit by 2 cars and crushing part of my spine during training etc.etc.) I am not a “Natural  puller” to say the least. Especially with my short arms and very long torso. I have to be very calculated with every thing I do because the smallest thing is dangerous for me.  I found that adding the speed work in works best for me. Deadlift is the only lift that is a “DEAD LIFT”.  There is no eccentric phase to the lift.  The Deadlift in my opinion needs to be a very violent lift. If you walk up to the bar and think your going to get a max attempt to even move off the ground without having violent speed, you are mistaken. One way to get a stretch reflex going is to grab the bar with your hips high and pull yourself down into position, like your pushing down on a spring and then BOOOM explode up!. Another way is to work on getting a quick setup. What I mean by this is take your air at the top and grab the bar quick and explode! This is more for experienced lifters. Niko Hulslander is a great example of this. I started doing this about a year ago and it has done wonders.

SPEEDY PULLS + QUADRUPLED MINI BANDS OFF 1.5 INCH DEFICIT

After warm up

  1. bar  +bands x5
  2. 135+b x3
  3. 225×1
  4. 255x6x1 one min rest about 455 to 500 at top
  5. 345 no bands 3×1

DB rows

  1. 150x3x10

Pull ups

  1. BW + 35 3×10 wide grip

Hanging leg raises +ankle weights ( feet to hands) super set with planks

  1. raises 3×10
  2. planks 3x30sec

Cardio

Walked up a Mountain by my house cause I’m a MAN!

*Feel free to ask any questions. Thanks for reading.

“THE ONLY THING STOPPING YOU IS YOU!!!”

Owner of BRICKHOUSE FITNESS & POWERLIFTING ,NJ

If you are interested in personal training or written programs please visit

website: http://www.issacertifiedtrainer.com/brickhousepowerlifting

facebook group: http://www.facebook.com/groups/BRICKHOUSEPOWER/

youtube: http://www.youtube.com/user/mastermehoff6/featured

 

 

TOTAL HITS [136]

Print Friendly, PDF & Email
Please follow and like us:

© 2012-2017 IronAuthority All Rights Reserved

Enjoy this blog? Please spread the word :)

RSS
Follow by Email
Facebook
Google+
Google+
http://ironauthority.com/speedy-pulls/
Twitter