The deadlift, a test of strength that challenges your legs, back and grip, builds power and muscle like few other exercises. Working the majority of the muscles of your back, the deadlift requires a thorough warm-up to avoid straining your lower back. Your legs need to prepare to generate power, and your hips must have sufficient flexibility to allow you to set up properly to start the lift. Consult a health care provider before beginning any exercise program.
Step 1
Walk at a modest speed for 15 minutes. This not only warms up your legs, but also your hips and lower back. This also increases the blood flow throughout your body, preparing your muscles for further activity.
Step 2
Perform bodyweight squats to loosen up your legs and hips. With your feet shoulder-width apart, squat down as low as you can without collapsing or rounding your back, then stand back up. Do not bounce out of the bottom. Do three sets of 10 to 15 repetitions.
Step 3
Stretch your hips, hamstrings and lower back. Sit on the floor with your legs straight out in front of you, and your toes pointed at the ceiling. Without rounding your back, lean forward as far as you comfortably can, and hold this position for 15 to 20 seconds. Repeat this two more times.
Step 4
Squat with a barbell prior to deadlifting. Holding the bar across your upper back, squat like you were doing bodyweight squats, but perform no more than 10 repetitions per set, and no more than two sets. Your goal here is to finish warming up, not exhaust yourself.
Step 5
Stand in front of the deadlift bar and ensure that you can achieve the proper starting position. Your hips should be down, your knees bent at a nearly 90 degree angle, and your shoulders behind the bar. If not, repeat steps one through four again.
Tips and Warnings
- When squatting to warm up, squat in the same stance with which you deadlift.
- Never lift without a spotter.
Things You'll Need
- Barbell
- Squat rack
References
- "Physiology of Sport and Exercise, Fourth Edition"; Dr. Jack H. Wilmore, et al.; 2007
- "The Westside Barbell Book of Methods"; Louie Simmons; 2008
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