How To Warm-up Before Performing The Deadlift

How to Warm-Up Before Performing the Deadlift

Jul 13, 2011 | By Beth Rifkin

If you want to fast track your workout, try the challenging yet effective deadlift exercise, which will strengthen your legs, glutes and core in one single move. Warming up before performing the deadlift, or any strength-training exercise, can help you to avoid muscle, joint and tendon injuries while also improving the endurance of your muscles. Weightlifting warm ups should include cardiovascular movement along with body-weight exercises.

Step 1

Perform 10 minutes of cardio exercise to get your heart rate up, your body moving and your blood flowing. Weight training with cold muscles can lead to injuries, including pulls, strains and even tears. If possible, engage in cardio that uses both your arms and legs, such as an elliptical trainer with moving arms, a jump rope or jogging while pumping your arms.

Step 2

Perform one set of body-weight squats to further warm up your legs. Stand with your feet hip-width apart, arms at your side, and bend your knees until your thighs are parallel to the floor; do not let your knees extend beyond your toes. Push through your heels to return to starting position. Complete a set of 12 body-weight squats.

Step 3

Complete a set of back extensions using a stability ball to get your lower back warmed up for the deadlift exercise. Lie face down with your hips and stomach on a large stability ball. Extend your legs straight out behind you and press your feet into the floor for stability. Place your hands behind your head with your elbows pointing straight out. Raise your torso off of the ball until it is in line with the angle of your legs. Slowly lower back down to starting position. Complete 12 repetitions.

Step 4

Warm up your abdominals, which help to keep you stabilized during the deadlift, by completing a set of crunches. Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head with your elbows sticking out to the sides. Engage your abdominal muscles while you lift your head and shoulders toward the ceiling. Lower back down to starting position. Complete 12 repetitions.