Hi, I'm Dave Dreeas, here at Arizona Training Lab. I'm going to talk about how to warm up properly before performing the deadlift. The deadlift is a great exercise to help improve your overall strength and mass. So, it's very important that you're warmed up properly. The muscles that are activated are your glutes, hamstrings, quads, and hip flexors. The first movement that we're going to perform is called "The Spiderman Walk." It's a lunge variation where you will place both hands right next to your foot. You're going to drop your back knee about an inch above the ground, and we're going to add in a twist towards your knee, which is going to help with your thoracic mobility. What we like to do then, after you hold for three to five seconds, is you will step up, and you will replace switching legs. The next stretch is called "Fire Hydrant Circles." We're going to be on all fours, we're going to lift one leg up, and we're going to make wide circles with our hips. You're going to rotate roughly five to 10 times one direction, and then you will rotate the opposite direction. Make sure that you do both the right and the left leg. Another stretch that we will perform is what is called "Squat to Standing." You can have your hands touching your ankles. You're going to squat down as low as you can to the ground. You will then shift your hips back up, stretching out your glutes, your hamstrings, and your calves. You will hold that for three to five seconds, and you will repeat another eight to 10 times. I'm Dave Dreeas, and that's how you warm up before performing the deadlift.