Banded Deficit Deadlift

Pulling from a deficit increases the demand on the quadriceps to break the bar from the floor, while adding a band to the deadlift creates accommodating resistance. This set up encourages a tighter start position as well as brings in the benefits of a strong and aggressive pull through the entire range of motion into a powerful lockout.

Cues:

• Place a plate over the bands, or attach bands to pins if you have that set up available

• Pull yourself into a tight set up position with the chest tall and shoulders over the bar

• If the workout is for speed use a weight between 50-60% of your 1 RM

Mistakes:

• Pulling with high hips

• Losing trunk alignment as you pull

• Using above the recommended weight during a speed session and compromising the dynamics of the pull