Grip on Speed Deadlifts with Bands

[sking1001]

I've added bands to my speed deadlift work. The band I am using adds around 80 pounds at the top. I started light at 245 + 1 band. This is my third week, and I did 255 + the band.

Today especially, my DOH grip is being challenged around the 9th set (I do 15x1). Since I am on a 30-second clock, I don't want to use straps.

Is using an alternating grip recommended for speed work like this, or do I need to get used to a hook grip?

[Andy Baker (KSC)]

alternating grip.

Also, I was curious......how do you measure the weight at the top? i.e. How do you tell exactly how much tension the band is adding?

[sking1001]

Sounds good.

I drape the band over the bar and stand in the middle of the band like this (http://www.youtube.com/watch?v=ZlVpszQuTfQ&t=20).

The band is supposed to be 20-80 pounds, but I tested it by placing several plates in the middle where I stand and lifting the sides to the height where I pull them. I kept removing plates until the band lifted the plates off the ground. The tension will pull 2 45's off the ground.

The other option I have considered is using 2 short bands, one on each foot.

[ARD]

This leads me to the next question: is speed DL with bands superior to speed DL without bands?

[Andy Baker (KSC)]

Yes.

[sking1001]

The bands not only force you to pull faster, but I feel that they are helping me with the top portion of my deadlift. I've missed 500 three times around the knees.

[ARD]

whenever I miss a DL, it is during the first one or two inches. If I get beyond that, I will lock it out. So, my sticking point is off the ground. Are bands helpful under these circumstances?

[Andy Baker (KSC)]

Not really. Speed pulls in this instance would probably be done with straight weight and even from a slight deficit. For heavy work, I would definately recommend deficit deadlifts off a 3-4 inch platform. Dead stop rack squats from low pins can also build power off of the floor for a deadlift.

[ARD]

that sounds very reasonable.
I have done speed DL for a while and they helped a lot. I think I will try deficit speed DL. Let's see how that works.