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

Cues:

Keep the elbows level with your shoulders and rotate the hands down and back up with control
The elbows should stay directly to the sides of the shoulders
Maintain strong retraction and rotate the hands as low as possible without causing the shoulders to translate forward