Barbell Speed Deadlift

1. 1 - Set up a barbell on the floor with a lighter load than your typical deadlift (typically 50-70% of your one-rep max).
2. 2 - Stand with your feet hip-width apart, with the bar over your mid-foot. Grip the bar just outside your legs using a double overhand or mixed grip.
3. 3 - Hinge at the hips and bend your knees to lower into the starting position. Keep your chest tall, back flat, and core braced.
4. 4 - Take a deep breath, brace your core, and drive explosively through the floor with maximum speed and intent as you extend your hips and knees simultaneously.
5. 5 - Pull the bar aggressively upward in one powerful, fast movement until your hips are fully extended and you are standing tall.
6. 6 - Lower the bar back to the floor in a controlled manner, reset your position, and repeat for the desired number of repetitions with consistent explosive speed.