If you choose to do a band cycle with this bar, the way you attach the bands will have to change. If the bands were to attach the traditional way where you choke at the bottom, there would never be tension at the bottom of this bar because the plates are held fourteen inches lower. You can solve this by pulling the band around the plates while still choked at the bottom.Speed Deads
1)Speed Pulls — Speed deadlifting can be trained with either the conventional or sumo method of pulling. The speed pulls are usually completed right after the speed or dynamic squats (yes, on the same day). Most lifters prefer to use 40-50 percent for 6 to 10 sets of one rep with 20-45 second rest periods.• Conventional Deadlifts: This max effort exercise is designed to test overall body strength. It’s normally advised to use a close grip, hands touching the smooth part of the bar. You’ll be pulling the bar a shorter distance by rolling the shoulders forward as you rotate the scapulae. This works fine for smaller lifters, but large men will do better by using a wider-than-shoulder grip. This allows room for the stomach to descend between the thighs, which are naturally set wider because of their girth. Most small men shouldkeep their feet close together to use mostly back muscles, whereas big men use a lot of leg drive to start the lift.Pull the bar up to a standing position.The key with the conventional deadlift is to make sure you arch the lower back and round the upper back while keeping the shoulders behind the bar.• Sumo Style Deadlift: Use a moderate stance and a close grip. To start the lift, you’ll rock into the bar; the hips come up fast toward the bar. This requires a strong back because the legs lock out long before the bar is completely locked.The most common style is with the feet very wide (out to the plates). The lifter shouldn’t lower the hips any more than necessary. The back must be arched to the extreme. Most important is to push your feet out to the sides, not down. Why? By pushing down with a sumo or wide stance, your knees will come together, which is the most common mistake in the sumo. By pushing the knees out forcefully, the hips will come toward the bar fast, making for a favorable leverage and placing most of the work on the hips, legs, and glutes. Remember, don’t stay down too long; it’ll destroy the stretch reflex.2)Speed Pull Against Bands — With the use of a Jump Stretch band platform, attach bands around the platform and then the bar. This will make the tension greater at the top of the lift because of the pull of the bands. For this type of speed training, 20-30% barbell weight will be used with a variety of different band tensions. Usually 5 to 8 sets of 1 to 3 reps would be completed with 20 to 45 second rest periods.