The Most Common Technique Mistakes for the Main Lifts

Whether you are a strength and conditioning coach, CrossFit coach, Olympic weightlifting coach, or powerlifting coach, you must possess two crucial abilities – visually recognizing dysfunctional movement patterns and correcting those dysfunctional movement patterns.

A lot of coaches are good at recognizing dysfunctions. Simply pointing out a movement flaw is the easy part. The difficulty lies in properly fixing an athlete’s dysfunctions – and that’s what separates a good coach from a great one.

I hear way too many coaches say things like:

  • The bar drifted in front.
  • Your arms bent on the catch.
  • You pushed the bar out on the dip and drive.
  • Your butt came up too high in your squat.

Believe it or not, most athletes already know these issues. They need to know how to fix the issues – not simply to be reminded of them. That’s what this article is about.

CORRECTING COMMON ISSUES – THE BIG SIX

Of course I can’t give you the fix to every mistake an athlete can make – it would take a series of books. However, I can give a few for each lift, and over time – in a series of these articles – I can help you start to understand dysfunctions and corrections.

This year, I am determined to make a change in the coaching world. I ended 2018 recognizing the need for change. All at once it was clear to me what I needed to do. I was tired of talking and complaining about the issues in coaching. I am now determined to make a difference – which will be the moral of the story for 2019 and the foreseeable future. It’s time to make a difference. If you’re a coach or an athlete, I want to provide you with tools to reach your goals.

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We're in the process of creating a massive video curriculum series on technique for the main lifts, programming, mobility, and coaching. Thanks to those who pre-ordered... and get ready for the full resource to be released soon!

I’m going to start with the big six lifts I have so often written about:

  • Snatch
  • Clean
  • Jerk
  • Back squat
  • Bench press
  • Deadlift

I will write about other movements during this series – such as front squat, trap bar deadlifts, and push press – but the focus will be the big six for now.

SNATCH AND CLEAN

MISTAKE: Hips push the bar out during bar-to-body contact

CAUSE: Pushing the bar out in front happens when the hips are pushed past vertical. This can be for two main reasons.

REASON #1 The bar drifts forward off the floor, leaving it in front of the body, and forcing the hips to reach for it to make contact.

VERBAL FIXES FOR #1: If the issue is the bar drifting away from the body off of the floor, here are some of the cues we use:

  • Chest up or to the crowd
  • Drive the feet through the floor
  • Sweep the bar in with the lats during the entire pull

The goal is to focus on using external cues versus internal cues. Internal cues are specific instructions which direct an athlete’s attention to a certain region of the body or a muscle group. External cues direct the athlete to an intended movement outcome or a direct shift in performance of a movement (example: push with legs versus thinking about pulling). External cues have been found to work quite a bit better than internal cues. I don’t think any weightlifter on earth is really thinking about internal or external rotation during the catch of a snatch.

DRILLS FOR #1: if the bar is drifting forward off of the floor:

  • Snatch or clean lift off from the floor just to the knees and pause at knees. Breaking the movement into sections makes it easier to focus on those specific sections. Isometrics are great for teaching the body proper movement patterns and strengthening the body in a particular position.
  • Use the Mac Board. We use the Mac Board (invented my Coach Don McCauley), which is a piece of plywood, designed to hang the athlete’s toes off the end – which teaches them to push through the middle of their foot. You can’t let the bar drift forward without getting pulled forward onto the toes. This will give the athlete visceral feedback or instinctual feedback much more effectively than any other kind of feedback.

Here’s a video:

REASON #2 Another reason the hips are pushed past vertical is there can be a misconception of what is really happening. To the blind eye, it looks like the top weightlifters are throwing their hips into the bar when in reality they are just standing up, sweeping the bar in, and upper-cutting the bar, causing a vertical lift.

VERBAL FIXES FOR #2: If the issue is pushing the hips past vertical during bar-to-body contact:

  • Stand up tall
  • Long legs
  • Keep the bar right up the shirt

DRILLS FOR #2: if the hips are pushing past vertical:

  • Power Position Cleans or Snatches teaching the athlete where the hips should be during contact.
  • Snatch or Clean from the floor pausing in the power position once again teaching the body where it should be during this phase of the movement.

THE JERK

MISTAKE: Hips landing behind bar during the catch phase

We are working on this one with a few of our athletes right now, so it’s fresh on my mind. If the hips are behind the bar, there is nothing to support the weight overhead. It would be like building a slanted wall to hold up a roof. That would be a bad idea, and so is this.

CAUSE: It’s just bad footwork really. For whatever reason, the athlete has established the wrong motor pattern for the split jerk. You can see it a lot of times during the warm-ups with long and slow splits, or extra-wide splits. The split is a very fast thing, with the back foot being driven down as the anchor. If the back foot goes out the back, you can guarantee the hips will follow.

VERBAL FIXES:

  • Fast feet
  • Back foot down
  • Drive the bar vertical

If you don’t drive the bar vertical, it’s really hard to get into the correct position. This seems obvious, but too many athletes are solely focusing on the split – forgetting to drive the bar up.

DRILLS:

  • Split cleans from blocks – I got this one from the man himself, Coach Sean Waxman. We set the athlete up toward the back of the platform, so they have visceral feedback regarding the back foot. They can’t throw the back foot out the back without going off of the platform. The drill teaches them proper footwork and needs to be performed frequently to ingrain the movement pattern into the athlete’s brain.
  • Press from split – Once again we are using isometrics to teach the body where it should be during the split and to strengthen that position. The key is keeping the hips under the bar, equal distribution of weight with the back and front foot, and back knee slightly bent but firm.
  • Here’s the press from the split position:

(If you want to see a case study on how Nathan Damron made some improvements to his jerk, read it here.)

BACK SQUAT

Arguably, the back squat is the most functional movement on earth. Today I want to talk about a mistake I believe is easily preventable.

MISTAKE: The hips coming up and the chest dropping forward out of the bottom during the ascent

CAUSE: Once your hips fly up and the chest drops, it’s almost impossible to recover. It could be a strength issue, but it’s probably a movement pattern dysfunction.

VERBAL FIXES:

  • Drive your chest or back into the bar – I use “or” because some people respond better to chest and some to back. Either way the key is to drive into the bar, activating the spinal extensor muscles, which are responsible for keeping your spine neutral and in position. This cue will also keep the hips closer to the shoulders, keeping a smaller spinal flexor moment, giving the spinal extensors less to overcome.
  • Feet through the floor – This cue works well only in conjunction with the previous cue. This cue gets the legs driving, while “drive your chest into the bar” keeps you in the right position.

DRILLS:

  • Bottoms – This is where you descend to the bottom of the squat and then only rise four to six inches before returning to the bottom. Repeat for four to eight repetitions. This is a great way to practice the start while strengthening that position.
  • Pauses – Pause six inches out of the hole and hold it for three to five seconds. You can do this along with full squat repetitions or in conjunction with bottom squats.

Exercises to strengthen the ascent:

  • Goodmornings – These are great for strengthening spinal extensors and hips. The movement strengthens the hips in the proper movement patterns as well with the hips moving forward as the torso drives into the bar. We normally use three to five sets of five to ten repetitions. Make sure to start light and build the capacity of the back. We normally start around 25-28% of an athlete’s back squat. The back is a delicate spot in the beginning, but it has the ability to get incredibly strong over time.
  • Hyperextensions with a barbell – These work great (just like the goodmornings), but they are easier to recover from – making them perfect to use late in a training cycle. In hyperextensions the load increases as the muscle shortens. In goodmornings the load increases as the muscle lengthens, creating a greater degree of muscle damage. Goodmornings are great for hypertrophy and strength, but they are harder to recover from – leaving very little for the priority lifts.

BENCH PRESS

Everyone wants to know what someone benches. My weightlifters get asked all the time, “What do ya bench?” That’s simply the way it is, so let’s get it stronger.

MISTAKE: Pushing the bar straight up or forward versus straight back.

CAUSE: Shoulder flexion demands are a big part of why you make or miss a bench press. Those demands increase the farther the barbell is away from the shoulder joint. Due to a shorter range of motion, an athlete will touch the bar lower on the chest because it’s the highest point. If you drive the bar correctly off the chest, you can decrease the shoulder flexion demands right away if you drive the barbell back toward the shoulder joint.

VERBAL FIXES:

  • Drive back – This cue goes for the legs and arms. The legs drive back at the same time as the arms drive back.
  • Flare the elbows on the way up – The elbows have to flare to catch the barbell as it travels toward the shoulders.

DRILL:
Presses four to six inches off the chest – This is the best way to make sure you are driving the bar properly, practicing the rhythm between the arms and legs, and strengthening the position and movement.

Additional bench press notes:
Important aspects of the descent – The descent really sets up the ascent in the bench press. This isn’t a bench press article, but I will go over a few important points pertaining to the bench press.

  • First tuck the shoulders together and down, raising the chest to its highest point.
  • Either tuck the legs back behind the body or put them wide and in front of the body, so you can drive the bar back off the chest. Don’t put the feet directly under the knees, or you will probably drive the bar straight up.
  • Don’t tuck the elbows. Instead slide the elbows toward the hips – keeping the wrists, forearms, and elbows directly under the bar for a better launch off the chest.

Practice the pause – I don’t know why powerlifters touch-and-go on their repetitions when they have to pause in their competition. The timing in the pause is the magic of the bench press. The key is learning to explode back with the arms and legs at the same time, launching the bar back toward the shoulders.

DEADLIFT

Personally this is my favorite movement, and the one I think is the most functional. I believe we bend over to pick things up more often than we squat below parallel, but they’re both awesome movements for getting jacked.

MISTAKE: Hips flying up and bar drifting forward

A deadlift is heavy – so if it drifts forward, you will quickly find yourself in no-man’s land. Here are the most important cues for avoiding this mistake.

VERBAL FIXES:

  • Drive your feet through the floor – versus thinking about pulling. For whatever reason, pulling causes one to pull with their arms. This movement dysfunction will cause the hips to rise and chest to drop. Just like in the clean, the athlete will maintain a better position by driving with the legs and sweeping the bar close to the body.
  • Lift the chest – This will keep the chest from tilting forward. A big challenge with a conventional deadlift is overcoming the spinal flexor moment. When the hips drift back and the chest drops forward, the spinal flexor moment is increased and demands rise for the spinal extensors. Getting off to a solid start can be the difference in a made lift or a miss.

DRILLS:

  • Deadlift lift offs with a pause at the knee – This is a great way to practice being in a good position when the bar reaches the knee. If an athlete is in a good position at this point of the lift, the odds of completing the lift increase. Obviously the pause is great for strengthening that position with an isometric contraction.
  • Deadlift lift off into deadlift – I like this one because you perform a lift off focusing on the perfect start, return the bar to the floor, and then complete a full lift. Your body will remember the first movement, giving you greater odds of completing the full movement correctly.

Exercises to strengthen the body to make the functional movement pattern more likely:

  • Goodmornings
  • Hyperextensions
  • RDLs

CONTINUING EDUCATION

I hope this first article in a series of articles I am working on will be helpful for all of you. Maybe in a year or two we will have an article for every possible mistake all of you might make – who knows? This entire year is devoted to articles, videos, and posts to educate the world of strength coaches. This new goal is just as much for the athletes as it is the coaches. I want the athletes to know what to do if they don’t have a coach. These articles should also inform athletes as to what to look for in a coach.

Nothing is more comprehensive than the new video curriculum we are working on. If you’re a coach or an athlete, if you’re a beginner or advanced, if you’re into CrossFit or powerlifting or Olympic weightlifting or athletic performance, I want to teach you everything I know in this online video curriculum resource.

We want to partner with you to create this so we will know it’s something that benefits you. So we’re opening up this resource for pre-order.

The Mash Elite Video Curriculum: Coming Soon

We're in the process of creating a massive video curriculum series on technique for the main lifts, programming, mobility, and coaching. Thanks to those who pre-ordered... and get ready for the full resource to be released soon!

Jim Wendler (Part 1) – The Barbell Life 240

Anyone in the strength game has heard the name Jim Wendler.

He’s the creator of the legendary 5/3/1 system – and he’s been a part of such strength dynasties as Westside Barbell and EliteFTS.

So take a listen to this one to hear his story and all that he’s learned along the way. This one is an inspiration.

The Mash Elite Video Curriculum: Coming Soon

We're in the process of creating a massive video curriculum series on technique for the main lifts, programming, mobility, and coaching. Thanks to those who pre-ordered... and get ready for the full resource to be released soon!

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • How he trained for years and then suddenly gained 65 pounds in 3 months
  • Training at Westside Barbell – and why it’s stupid to hate on Louie Simmons
  • Seizing opportunities
  • The start of EliteFTS and what made them so successful
  • The origins of 5/3/1
  • and more…

CrossFit and Gaining Muscle with Dave Lipson – The Barbell Life 239

Dave Lipson has been around CrossFit for a long time.

In fact, he’s been around long enough that he competed in the Games on a whim (back when you could just walk up and enter). And he’s got some crazy and hilarious stories to tell.

But recently Dave has been competing in a different realm – the world of bodybuilding. He’s having a blast getting jacked, and he’s figuring out ways to combine his love of CrossFit with his love of muscle.

So listen in to this one if you want to learn how to crush a metcon and pack on muscle while you’re doing it.

A World Class Coach's Guide to Building Muscle

Hypertrophy for Strength, Performance, and Aesthetics.

World champion and world-class coach Travis Mash has combined the latest research with his decades of practical experience to bring you an amazing resource on muscle hypertrophy.

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • Squatting every day for a year giving him a PR on… the Strict Press?
  • How he combines CrossFit with bodybuilding
  • What he learned from recovering from an elbow injury
  • Why hypertrophy training matters for CrossFit performance
  • Crazy stories from the old days of CrossFit
  • and more…

The Reason Some Great Athletes Are Still Weak

When you talk about sports psychology with an athlete, most will shut down almost immediately. Sports psych has a bad stigma among athletes in America – and that’s very unfortunate because it’s the one area where most athletes need help.

‘CLARKING’

I have a young female athlete who should definitely be the next one to make Team USA. I’m not going to mention her name because I didn’t ask her permission to write this. This young lady is amazing. However, she’s gone through several months of Chronic Clarking, and honestly I didn’t have the answers.

For all of you who don’t know what Clarking is, I will explain. Ken Clark was an amazing weightlifter in the 1980s. But at the 1984 Olympics, Ken pulled his clean to his waist but didn’t go under the bar on his second and third attempts. So now, when someone performs a snatch pull or clean pull without going under the bar, most English-speaking athletes from around the world call the lack of going under the bar a Clark. It’s sad because Ken was an amazing athlete. Heck, he was an Olympian, which is something most people will never be. Regardless if it’s fair or not, the reality is when a lifter refuses for whatever reason to complete the third pull (pull under the bar), it’s now considered a Clark.

EVALUATING THE REAL ISSUE

Let’s get back to my young athlete. I was at wits’ end trying to figure this out for her. If you are a coach, athletes are coming to you in hopes you will help them reach their goals. I take this very seriously. If one of my athletes is struggling, I am struggling as well. We win together, and we lose together. That’s the deal.

I actually reached out to two of my colleagues, Spencer Arnold and Sean Waxman. They both concluded maybe her average intensity was too high, and maybe she was experiencing some neural fatigue. I was saving that for after the Junior Nationals coming up, since we were only four weeks out. However, I wasn’t 100% convinced because her bar speed and the height of the barbell were both above par compared to what other athletes produce. It honestly looked like a mental glitch – like at the last second there was an interruption in the brain. Plus this young lady is an ex-gymnast, so she is used to high volume.

I recommended to her mother that she look into finding a sports psychology professional. Her mother knew a female sports psychologist, so they contacted her. This young lady has had only two or three sessions with her new sports psych, and now it’s as if I have a brand new athlete. She’s quickly becoming the very athlete I knew she could be. In the last few weeks, she has set personal records in the snatch, clean and jerk, and of course total. She’s only experienced one Clark – which she actually overcame in the same session.

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THE STIGMA AND THE SOLUTION

Here’s the sad part. The fact I have to withhold her name is the very reason most of you are failing. The fact that there is a bad stigma around sports psychology is the reason most of you will never reach your goals. Instead of reaching your goals, you will:

  • blame your coach.
  • blame the program.
  • blame your friends.
  • blame your significant other.
  • blame your parents.
  • blame your circumstances.

I have news for you. When you miss the lift, that’s your fault. The minute you admit that important fact is the minute you can start to improve.

This point can also be made by looking at coach-jumping. Coach-jumping is more common in America than it has ever been. It’s not uncommon for athletes to have three to four coaches in a two-year span. Silly really, because every time an athlete jumps to another coach, they have to adapt to the new programming, new technique, and new coaching style versus experiencing continued improvement. Most of the athletes I see making these jumps all have one thing in common. They need a sports psychologist to help them become more successful.

Guys – it is not weak to seek out a professional. It’s weak being afraid to do so. I see so many of you getting a weightlifting coach, nutritionist, rehab professional, yoga instructor, and so many other professionals – but the one thing that would help you the most is somehow taboo. Ridiculous!

ATHLETIC ADVANTAGES

As athletes, we are all searching for an advantage over our opponents. Luckily in America, we’ve cracked down on drug use with the help of the United States Anti-Doping Agency and its year-round out-of-meet testing of our top athletes. We can’t take drugs for an unfair advantage, but there are several things all of you can do to give yourself an advantage:

Seek out advice and support through a good:

  • sports psychologist
  • nutritionist
  • chiropractor
  • physical therapist

And practice self-care through:

  • massage
  • addressing sleeping patterns
  • proper warm ups
  • optimal cool downs and stretching
  • recovery (ice baths, Marc Pro, MobilityWOD, etc.)

If you do all of these things, you will have an advantage because you will be the 1% who actually handles all the different areas. Heck, you will be in the 1% if you are the one who hires a sports psychologist. Too many Americans want to think they are too mentally tough to need a sports psychologist. If you believe that, I’m going to say right away you are the very person who definitely needs a sports psychologist.

USA Weightlifting has partnered with Colin Iwanski as their sports psych professional, and I think he is amazing. If you have the opportunity to work with him, I 100% believe you should. If you want to be a true master of the mundane, I believe it should start with sports psych. If the brain is functioning properly, everything else will function much more smoothly.

The brain is a crazy place. I for one tried everything I could think of with this young lady, and I couldn’t get through. I’m not a sports psychologist. There isn’t an athlete on the planet who couldn’t stand to get stronger mentally. If you have the funds, have the time, and you know of a good sports psychologist, I recommend immediately reaching out to them. If they’re good, I can almost guarantee improved results.

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If you don’t know of one, you can message us. I have three I recommend. You could contact all three and decide which one works the best for you. It’s not weak to hire a sports psychologist. It’s only weak if you don’t. I promise you this one last thing… “If you don’t first become the strongest athlete mentally, you will never become the strongest athlete physically.”

NSCA Coach of the Year Jason Spray – The Barbell Life 238

“A little puking never hurt anybody.”

That’s what Jason Spray said as we were talking about mental toughness. Sure, he doesn’t run kids until they’re sick – but as I share in this one, sometimes I think that’s what some kids need.

Jason Spray is one of those coaches who can not only motivate and drive athletes, but he’s got the knowledge and experience to really get results. In fact, that’s why he was recognized as one of the NSCA Coaches of the Year.

We talk about training, we talk about safety, we talk about the realities of coaching in a high school environment… and we talk about the crucial career advice Jason has for aspiring strength coaches.

COACH MASH'S GUIDE TO HYBRID TRAINING

The Art of Combining:

Weightlifting - Powerlifting - Bodybuilding

Strongman - Functional Fitness - Endurance Cardio

Learn the art and science of how to train multiple disciplines simultaneously. Get stronger, faster, bigger...
and DO WHAT YOU WANT.

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • Preparing an athlete not only for the game… but also for practice
  • Mental toughness on the field
  • When to stop squatting heavy
  • The most important thing coaches can do to advance their careers
  • The movements he loves and how he organizes training
  • and more…

Increase Your Pulling Power with My Two Favorite Movements

Pulling has been an object of debate in the sport of Olympic weightlifting for quite some time.

Some coaches feel deadlifts shouldn’t be changed because of the change in velocity. I think there has been enough information released lately to prove that to be a fallacy. It doesn’t really matter how fast the bar moves. If your intent is one of maximal effort, you will still recruit the fast twitch fibers required for high velocity pulls.

Think about it for one second. Heavy squats don’t make athletes stand up from cleans slowly. If so, Nathan Damron would stand up incredibly slowly, and we all know that isn’t true.

Some claim the deadlift causes another deficiency. Some think the deadlift is performed with a different pull all together. When I wrote my book Pulling Science, I quizzed over one hundred experts in the field about the way deadlifts are different from the pull of a clean. We found everyone is different. We teach our athletes to pull the clean and deadlift in the exact same way. Whatever technique produces the most powerful pull is the one to use for both lifts. Why would you use a pull that produced less power in either lift?

Here’s the thing y’all! If your pull is weak, you need to fix it. I promise 70% of your max deadlift will move faster than 80% of your max deadlift. By this I mean, if your deadlift goes up, your current clean will also move faster. All you have to do is study any of Coach Bryan Mann’s work on velocity-based training to understand what I am trying to tell you.

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There are two movements that are my go-to movements for increasing my athletes’ pull. They worked for me, and they’ve worked for my athletes. They will work for you.

Banded RDLs from a Deficit

Back in 2003 Arnold Coleman, unbelievable champion powerlifter, told me Ed Coan used banded stiff-legged deadlifts from a deficit to build his massive 903-pound deadlift at 100 kilograms / 220 pounds body weight. Whether he did or not, you will have to ask him.

I decided to try them – but more in an RDL fashion. RDLs aren’t a lot different from stiff-legged deadlifts. The only real difference is RDLs are performed with slightly bent knees and a neutral spine with a focus on a hip hinge. From the information I have studied from Dr. Stuart McGill, I simply assumed RDLs would be a bit safer on my spine, and I believe I was right.

After the first 8 weeks of trying these banded RDLS from a deficit, my deadlift leaped from 733 pounds to 800 pounds. It was the most dramatic increase I ever experienced. My ability to keep my back in extension while pulling increased an enormous amount. My overall pulling power increased as well, not to mention an increase in velocity.

Normally we use a four to six inch deficit. Here are my recommendations for bands:

  • Mini-bands for a deadlift under 500 pounds
  • Purple bands for a deadlift between 500-600 pounds
  • Green bands for a deadlift over 600 pounds

Here are my loading suggestions:

  • 3-4 sets
  • 5-8 repetitions
  • 50-65% intensity

Here’s a video that may help demonstrate these exercises (look around the 0:20 mark):

Banded Deadlifts from a Deficit

We use banded deadlifts from a deficit to:

  • increase the range of motion in the pull with the goal being increased hypertrophy.
  • focus on velocity to increase the speed of the pull.

If we are using banded deadlifts with a goal of hypertrophy, we normally focus on controlling the speed of the eccentric contraction. The easiest way to do this is simply to make the eccentric slightly slower than the concentric. It was Greg Nuckols who said he increased the strength of his deadlift when training in Globo Gyms – where he wasn’t allowed to drop the weight. He believes being forced to control the eccentric contraction added more hypertrophy in the right places, which led to an increase in his deadlift.

If we are using this exercise to focus on speed, the eccentric isn’t a big concern. You will be using submaximal weight, and you will be going nowhere close to failure. Therefore, hypertrophy won’t come into play with velocity-based deadlifts. If you desire to improve the strength speed portion of the deadlift, your goal is a velocity somewhere between 0.75 m/s and 1.0 m/s. If your goal is speed strength, then you want to move the barbell at a velocity somewhere between 1.0 m/s and 1.25 m/s.

So what’s the difference between strength speed and speed strength? Here’s some descriptions from Bar Speed:

Strength Speed

This one is defined as moving moderately heavy weight as fast as possible. This is the strength quality most related to the Dynamic Effort Method in powerlifting. This quality is managed with a 0.75 – 1.0 m/s velocity, and normally this velocity is reached with loads between 50 – 60% of your 1RM. Personally I love this zone because a strength quality is being addressed that produces a great deal of power. Furthermore, it has a much higher rate of force development than its neighbor accelerative strength. It’s also more easily recovered from compared to accelerative and absolute strength. Not to mention dynamic squats leave the athlete more neurologically charged, allowing them to perform explosive movements like cleans and snatches even better.

Speed Strength

If you are an Olympic weightlifter, you live in this realm. You are probably pretty efficient in this area. Here we are using lighter loads at high velocities. In this case, speed is the primary concern with strength being secondary. This strength quality takes place with velocities between 1.0 and 1.3 m/s and usually with percentages of your 1RM between 30 – 40%. At this point you are leaning more toward velocity and less toward force, so overall power is starting to decrease.

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Mash Elite's Guide to Velocity-Based Training

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Sample 12-Week Program:

BLOCK 1

Week 1

Day 1
Speed Deadlifts (from 2 inch deficit, alternate stance, 60-90 sec rest between sets): 40% bar weight + 20% bands or chains for 8 x 2

Suitcase Deadlifts (from 4 inch deficit, stay at 7-8 RPE): 3 x 5 each side

Day 2
RDLs (from a 2 inch deficit, with bands): 4 x 8 (7-8 RPE)

Reverse Hypers: 3 x 45 sec

Week 2

Day 1
Speed Deadlifts (from 2 inch deficit, alternate stance, 60-90 sec rest between sets): 45% bar weight + 20% bands or chains for 8 x 2

Suitcase Deadlifts (from 4 inch deficit, stay at 7-8 RPE): 3 x 5 each side

Day 2
RDLs (from a 2 inch deficit, with bands): 4 x 8 (8-9 RPE)

Reverse Hypers: 3 x 50 sec

Week 3

Day 1
Speed Deadlifts (from 2 inch deficit, alternate stance, 60-90 sec rest between sets): 35% bar weight + 20% bands or chains for 8 x 2

Suitcase Deadlifts (from 4 inch deficit, stay at 7-8 RPE): 3 x 5 each side

Day 2
RDLs (from a 2 inch deficit, with bands): 3 x 8 (7 RPE)

Reverse Hypers: 3 x 35 sec

Week 4

Day 1
Speed Deadlifts (from 2 inch deficit, alternate stance, 60-90 sec rest between sets): 50% bar weight + 20% bands or chains for 10 x 1

Suitcase Deadlifts (from 4 inch deficit, stay at 7-8 RPE): 3 x 5 each side (7 RPE)

Day 2
RDLs (from a 2 inch deficit, with bands): 3 x 8 (9 RPE)

Reverse Hypers: 3 x 55 sec

BLOCK 2

Week 5

Day 1
Speed Deadlifts (from 2 inch deficit, alternate stance, 60-90 sec rest between sets): 45% bar weight + 15% bands or chains for 8×2

Unilateral Reverse Hypers: 3 x 10 each side

Day 2
RDLs (from a 2 inch deficit, with bands): 4 x 6 (7-8 RPE)

Hyper Extensions with Barbell: 3 x 10

Week 6

Day 1
Speed Deadlifts (from 2 inch deficit, alternate stance, 60-90 sec rest between sets): 50% bar weight + 15% bands or chains for 8×2

Unilateral Reverse Hypers: 3 x 10 each side

Day 2
RDLs (from a 2 inch deficit, with bands): 4 x 6 (8-9 RPE)

Hyper Extensions with Barbell: 4 x 10

Week 7

Day 1
Speed Deadlifts (from 2 inch deficit, alternate stance, 60-90 sec rest between sets): 40% bar weight + 15% bands or chains for 8×2

Unilateral Reverse Hypers: 3 x 10 each side

Day 2
RDLs (from a 2 inch deficit, with bands): 3 x 5 (7 RPE)

Hyper Extensions with Barbell: 3 x 8

Week 8

Day 1
Speed Deadlifts (from 2 inch deficit, alternate stance, 60-90 sec rest between sets): 55% bar weight + 15% bands or chains for 10×1

Unilateral Reverse Hypers: 3 x 10 each side

Day 2
RDLs (from a 2 inch deficit, with bands): 5RM, then -10% for 2 x 5

Hyper Extensions with Barbell: 4 x 5

BLOCK 3

Week 9

Day 1
Speed Deadlifts (from 2 inch deficit, alternate stance, 60-90 sec rest between sets): 50% bar weight + 10% bands or chains for 8 x 2

TRX Leg Curls (DB, band, or machine): 3 x 10

Day 2
Clean Deadlifts (from 2 inch deficit, with bands): 4 x 6 (7-8 RPE)

Hyper Extensions with Barbell: 4 x 6

Week 10

Day 1
Speed Deadlifts (from 2 inch deficit, alternate stance, 60-90 sec rest between sets): 55% bar weight + 10% bands or chains for 8 x 2

TRX Leg Curls (DB, band, or machine): 3 x 10

Day 2
Clean Deadlifts (from 2 inch deficit, with bands): 4 x 6 (8-9 RPE)

Hyper Extensions with Barbell: 4 x 5

Week 11

Day 1
Speed Deadlifts (from 2 inch deficit, alternate stance, 60-90 sec rest between sets): 45% bar weight + 10% bands or chains for 8 x 2

TRX Leg Curls (DB, band, or machine): 3 x 10

Day 2
Clean Deadlifts (from 2 inch deficit, with bands): 3 x 5 (7 RPE)

Hyper Extensions with Barbell: 3 x 5

Week 12

Day 1
Speed Deadlifts (from 2 inch deficit, alternate stance, 60-90 sec rest between sets): 60% bar weight + 10% bands or chains for 10 x 1

TRX Leg Curls (DB, band, or machine): 3 x 10

Day 2
Clean Deadlifts (from 2 inch deficit, with bands): 5RM, then -10% for 2×5

Hyper Extensions with Barbell: 3 x 5

Tips, Tools, and Pairings

Let me give you a few points about the workout. First I would stay with a two-inch deficit. More isn’t better in this instance because an increase might cause you or your athlete to lose tightness around the spine. This can quickly cause an injury. For some athletes, you might not need a deficit at all, depending on their natural range of motion.

With the velocity-based deadlifts – if you have a tool to measure velocity, you will want to stay at 0.75 m/s or faster. If you drift below 0.7 m/s in the first five sets, you need to lower the weight. You can work up on the last two sets as long as you stay above 0.65 m/s. Our team doesn’t spend a lot of time in the speed strength quality of strength with pulls, because we are already spending so much time in that zone with our cleans. However, if you have a slow clean pull, you could drop these percentages on down. Bands really help to teach athletes to accelerate during the entire pull.

I included a few of our favorite accessory movements that we pair with deadlifts. My favorite pairing is the RDL with hyperextensions. The RDL is maximal resistance during maximal lengthening, and hypers are maximal resistance during maximal contraction. This will strengthen the posterior chain in both loading parameters. Plus hypers don’t cause a lot of muscle damage because the load diminishes during the eccentric phase. That’s good because the RDLs will smoke you and leave you hurting for the next few days. You definitely won’t need an accessory movement to destroy you even more.

Now go put these movements to use. I hope they work as well for you as they have for my team and me.

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