These are great for increasing reactive ability in the glutes and hamstrings. Use a conventional stance. Start with 30% of your conventional dead max. If you don’t have a deadlift max for your athletes start with 25-30% of their best PARALLEL squat. The percents are just guidelines, make sure this movement stays ballistic/reactive. Each set will be 20 reps. The first 5 reps take your time and get a rhythm. The last 15 reps should be ballistic. This means fast down (almost free fall) and fast up. Just remain in control of the weight. When lowering the weight reach your hips back and roll your knees out. To stand up drive your shoulders back and squeeze your glutes hard simultaneously. 3-4 x20 will get it down. These are typically done. On dynamic effort lower days after speed squats in place of speed pulls. Adding bands will only enhance the effectiveness of this lift. I’d start with half of the doubles mini bands over the bar.
DAILY MOVEMENT - Dimmel Deads
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