Deficit deadlifts vs. Snatch grip

[Test_Subject]

My pull is starting to get pretty slow off of the floor so I want to incorporate one of the two of these variations to fix that.

Any experiences about the effectiveness of one over the other for building strength off the floor?

 

[Perrin Aybara]

I like deficits using 35lb plates with a pause where a normal deadlift would start on the floor. I don't have much experience with snatch grip.

 

[Mac11wildcat]

I think deficits are your best bet here. Great movement regardless.

 

[Test_Subject]

Thanks for the input. I'm leaning more toward the deficits for sure because I'm not really in it for the traps, I just need the extra ROM.

Using the 35s is a good idea. Beats standing on a plate.

 

[TenPin]

Deadlifts will work if the issue is lack of strength at heavier weights but that’s probably unlikely on snatch ( rather than clean)
Generally your pull to the knee should be the slowest part anyway and assuming the issue is not strength ( see above) I guess your trying to get more explosive from the ground to full extension.

Try
Static box jumps :
from a ( totally) static squat ( to parallel - no lower) to a 36in box ( start at 24)
Make sure there is absolutely no movement prior to the jump the transition from the static squat position to the fully extended jump is a single instantaneous movement.

Deloading Box jumps
Kettlebell in each hand ( combined weight 50-70% of your snatch). From a standing start slowly squat down to parallel or the kettlebells touch the floor. The moment they make contact release and instantly jump. It’s important that the transition from the loaded squat to the deloaded jump is instantaneous. No more that a 36 in box again and start at 24

These are proven to build explosive strength that will directly translate to your snatch starting position and make your pull all the way through to full extension more explosive

3 sets of five of each for three weeks ( 3 times a week )

Feel free to pm a video if you want

 

[johntt44]

My daughter uses 25s on the bar when she deadlifts. Makes my back hurt thinking about getting down that low.

 

[LeoTC]

I was snatch gripping just because it felt more natural to take a wide grip.

Traps turned into a shoulder butt. When I closed my grip, my DL skyrocketed. Overall though, deficit with a double pause is where it's at.

 

[TenPin]

@Test_Subject ... I think I totally misunderstood your first post and thought you were referring to your first pull in the snatch - ignore my suggestion and apologies for any confusion caused

 

[Dw725]

I'll be the odd guy out and say I like the snatch grip better.

If you're not dead set on using deadlift variations I'd say use some form of cleans to improve speed and power. My best deadlift speed came when I was doing a lot of heavy clean and press.

 

[Test_Subject]

@Test_Subject ... I think I totally misunderstood your first post and thought you were referring to your first pull in the snatch - ignore my suggestion and apologies for any confusion caused

Good advice if I ever get into oly lifting, though

 

[Test_Subject]

I'll be the odd guy out and say I like the snatch grip better.

If you're not dead set on using deadlift variations I'd say use some form of cleans to improve speed and power. My best deadlift speed came when I was doing a lot of heavy clean and press.

I'd love to do that, and that's a great suggestion, but my gym doesn't have bumper plates. I don't like the idea of having to bail on a power clean with iron plates.

 

[TenPin]

I don't like the idea of having to bail on a power clean with iron plates.

That’s not going to go well

 

[Dw725]

I'd love to do that, and that's a great suggestion, but my gym doesn't have bumper plates. I don't like the idea of having to bail on a power clean with iron plates.

Fair enough. Been a long time since I dealt with commercial gym rules so I forget it's not anything goes out there.

 

[Xlgx]

 

[Test_Subject]

I'm trying to build bar speed from the floor. Lifting from a raised position isn't going to help with that.

Looks like a good back developing exercise, but that's not what I'm after.

 

[Perrin Aybara]

How's your setup? More narrow will generally be faster off the floor at the expense of a more difficult lockout. Are your hips coming up before the bar leaves the floor? Usually if you film yourself from the side doing a few reps your position before starting your second rep will be the ideal setup. Hips high and shins perpendicular to the floor. Strong lats, upper back, and core help with tightness coming off the floor, too. If you can't stay tight under heavier loads you'll lose speed and power.

 

[Test_Subject]

How's your setup? More narrow will generally be faster off the floor at the expense of a more difficult lockout. Are your hips coming up before the bar leaves the floor? Usually if you film yourself from the side doing a few reps your position before starting your second rep will be the ideal setup. Hips high and shins perpendicular to the floor. Strong lats, upper back, and core help with tightness coming off the floor, too. If you can't stay tight under heavier loads you'll lose speed and power.

I have a pretty close stance -- roughly hip width. Fairly high hips.

I'm wondering if my hamstrings just aren't keeping up to the weight. I used to pull with low hips, which I've corrected, but I think that led to my quads picking up some of the slack because I was sort of squatting the weight up off of the floor. It worked, but it was shit form. My back, lats and core stay tight but anything over about 500 is a grind off of the platform.

 

[johntt44]

I'm trying to build bar speed from the floor. Lifting from a raised position isn't going to help with that.

Looks like a good back developing exercise, but that's not what I'm after.

Plus with those Lego rainbow plates it's like 150lbs. All these women on instagram deadlifting bumper plates Look at a 10lb number plate vs 10lb iron plate.

 

[Xlgx]

Plus with those Lego rainbow plates it's like 150lbs. All these women on instagram deadlifting bumper plates Look at a 10lb number plate vs 10lb iron plate.

Show some respect for Ben Bruno lol