Do Deadlifts Help With Speed? [Evidence-Based Guide]

Yes, deadlifts can help improve your speed—especially your acceleration and short-distance sprint performance. Deadlifts increase lower-body power and strengthen the muscle groups most responsible for explosive movements, making them a valuable exercise for athletes and anyone looking to get faster.

Understanding the link between deadlifts and speed is essential for athletes, runners, and fitness enthusiasts who want to boost performance. This guide explains how deadlifts affect speed, the science behind it, which variations work best, and the latest expert recommendations for using deadlifts in your training.

Below, you’ll find step-by-step guidance, research-based answers, practical tips, and up-to-date policy recommendations. Let’s break down exactly how deadlifts influence speed—and how you can use them to your advantage.

For additional information, always consult an official resource like the National Strength and Conditioning Association.

How Do Deadlifts Help With Speed?

What Science Says About Deadlifts & Speed

Deadlifts are a proven tool for increasing speed. According to recent studies, adding deadlifts to your workout can improve short-distance sprint times by 2–5% in just 6–8 weeks (Springer, 2023; RunRepeat, 2024).

• Stronger Posterior Chain: Deadlifts work your glutes, hamstrings, lower back, and core—all crucial for acceleration and sprinting power.
• Explosive Force: Heavy lifts activate fast-twitch muscle fibers, which are vital for rapid movements like sprints.
• Better Ground Force Production: Improved strength translates into more powerful strides and faster starts.

A 2024 review found a strong negative correlation (r = –0.7 to –0.85) between deadlift strength and sprint time: the stronger your deadlift, the faster your sprint.

“Deadlifts are one of the best exercises for boosting the muscle groups that drive sprinting acceleration.” – Eric Cressey, Strength Coach

Which Deadlift Variations Are Best for Speed?

Conventional vs. Trap Bar Deadlift

While traditional barbell deadlifts are effective, recent research and expert consensus point to the trap bar deadlift as the best variation for speed development.

• Allow a more upright posture (less back strain)
• Closer mimicry of sprinting mechanics
• Enable more explosive reps, making them ideal for power training
• Lower injury risk for athletes

Expert Tip: For speed, use moderate to heavy weights (60–85% of your max), focus on explosive intent, and keep reps low (2–6 per set).

Romanian Deadlifts & Speed Deadlifts

Other helpful variations include:

• Romanian Deadlifts (RDLs): Target hamstrings for stride length and power.
• Speed Deadlifts: Use lighter weights and focus on maximum bar speed.

How To Add Deadlifts for Speed – Training Recommendations

Step-by-Step Guide

1. Start With Good Form: Prioritize technique before adding heavy weights.
2. Train 1–2x Per Week: This is the sweet spot for speed and power gains.
3. Combine With Plyometrics: Mix deadlifts with jump training and sprints for best results.
4. Adjust Volume: 3–5 sets of 2–6 reps, with full recovery between sets.
5. Progress Gradually: Increase weight only when you can maintain explosive speed and proper form.

Safety Note: Beginners should work with a coach or trainer. Trap bar deadlifts are usually safer for most athletes.

FAQs: Deadlifts and Speed

Can Beginners Use Deadlifts for Speed?

Yes! Start with lighter weights, perfect your form, and gradually increase intensity.

Are Deadlifts Enough for Speed?

No. For optimal results, combine deadlifts with sprint drills, plyometrics, and other explosive exercises.

Do Deadlifts Help With Top-End Speed or Just Acceleration?

Deadlifts mostly improve acceleration and short sprints (5–20m). For maximum velocity, add technical sprint work.

Conclusion

Deadlifts are a proven way to get faster and boost athletic performance. When added to a balanced training plan, they build strength and power in the exact muscles used for sprinting and acceleration. Combine deadlifts with explosive drills and good recovery habits for the best results.

Ready to increase your speed? Add deadlifts to your routine—and watch your sprint times drop!