In Part 3 of the Dynamic-Effort series, it’s time for speed pulls at Westside Barbell.
With speed squats behind them, athletes including A.J. Roberts, Laura Phelps-Sweatt, John Kerr, Tony Ramos and Luke Edwards hit the platform for deadlifts with well over 100 lb. of bands added as resistance at the top of the movements.
Narrator Brandon Lilly explains the form the athletes are using to generate as much power as possible, and he explains that speed pulls are actually part of a Westside athlete’s GPP work. In rapid succession, each lifter steps to the bar and rips it up quickly, and all are using the sumo stance today.
Only months after this video was shot, Roberts cracked the 2,800-lb. mark with a 2,825 total at the Southern Powerlifting Federation’s Ironman Classic.
Additional reading: CrossFit Strength Training by Louie Simmons, published Feb. 1, 2011.