Best Warm-Up For Deadlifts: 4 Steps For Bigger & Safer Pulls

Here's a good deadlift warm-up:

1. Light cardio for 5 minutes
2. Foam roll glutes, hamstrings, and thighs
3. Dynamic stretch with leg swings: 1 set of 15-30 reps
4. Muscle Activation Exercises: Squats, clam shells, and more
5. Deadlift Practice Reps: Start with lower weight and work up

I can usually do this in 15-20 minutes before a set, while less experienced clients can get it done in 20-25 minutes.

Most people don't do enough of a warm-up, and you could be at risk of injury or never reach your best deadlift if that's the case.

1. Light Cardio

The purpose of light cardio is to increase core body temperature, such as biking, walking/running, or rowing.

Many powerlifters will skip this warm-up phase because they are negatively associated with doing ‘cardio.' However, good research suggests that the general warm-up is a key part of boosting their overall deadlift performance.

A study by Barroso et al. (2006) concluded that a low-intensity warm-up of 15 minutes was superior in improving 1 rep max strength when compared with other styles — “low intensity” was defined as breaking a ‘light sweat.' The difference in 1 rep max strength was 3-4% higher for the group that performed this warm-up style.

Understandably, not everyone will have 15 minutes to budget toward a general warm-up, considering I will suggest three additional warm-up steps. However, other studies have shown that even a 5-minute general warm-up where you're ‘breaking a light sweat' can positively impact performance (Wilson et al., 2012).

The lesson here is that not getting your core body and muscle temperature up before moving to the next warm-up phase is a big deadlifting mistake.

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2. Foam Roll Exercises

Mobility exercises, like foam rolling, play a crucial role in enhancing joint motion. You can improve joint mobility by alleviating tight muscles through self-massage techniques, which is essential for deadlifts. Deadlifts require good mobility in the knees, hips, and spine, and releasing muscle tightness helps maintain this natural joint flexibility.

Research shows foam rolling increases motion only in the short term, which is ideal for pre-workout warm-ups. However, for lasting mobility improvements, incorporate other methods like static stretching (Peacock et al., 2014).

For effective foam rolling, choose 1-3 exercises from the list below, apply pressure to the targeted muscle, and perform 5-10 strokes for 60-90 seconds. Rotate different exercises over time for variety.

Inner & Outer Thigh

Roll on the quad, focusing on tender spots. Adjust for inner or outer thigh as needed. This is especially useful for sumo deadlifts, requiring more inner thigh mobility.

Hamstring

Roll the hamstring, using your arms for support. Properly warmed hamstrings are crucial for deadlifts, aiding in lifting the bar and ensuring balanced quad and lower back engagement.

If you find your hamstrings sore from deadlifting, check out my article Hamstrings Sore After Deadlifts: Is This Good or Bad?

Glutes

Place the glute on the roller, crossing one leg over the other for added pressure. Strong, mobile glutes reduce lower back strain and are vital for deadlift lockouts.

Erector Spinae

Start from the upper back, moving lower, keeping your abs tight. These muscles are key for maintaining an upright spine during deadlifts.

Lats

Lie sideways, rolling on tight lat areas. Flexing the lats during deadlifts stabilizes your shoulder blades and spine, reducing shoulder pain.

This is a great exercise if you get shoulder pain while deadlifting.

3. Dynamic Stretches for Deadlifts

Dynamic stretching increases muscle length through active movement. Unlike static stretching, where you hold a position, dynamic stretching involves repetitive motion, like leg swings, for 15-30 repetitions. This method prepares your muscles for the range of motion required in exercises such as deadlifts.

Research by McMillian et al. (2006) shows dynamic stretching improves strength, speed, and power when performed before workouts, unlike static stretching, which may have neutral or negative effects pre-workout.

Before deadlifting, incorporate dynamic stretching and reserve static stretching for post-workout.

Downward Dog to Inch Worm

1. Start standing, bend at the hips, and place hands on the ground.
2. Walk hands forward to an inverted V shape, then slowly back towards your feet, keeping legs straight.

Leg Swings (Front-to-Back & Side-to-Side)

1. Use a stable support for balance.
2. Swing one leg forward and back, then side to side, gradually increasing the range.

Leg Cradle to Lateral Lunge

1. Start with a leg cradle, hugging one knee to the chest.
2. Transition into a lateral lunge, stretching the inner thigh.

Knee Hug to Inverted Hamstring Stretch

1. Lift one knee to the chest, then extend the same leg forward while hinging at the hips.
2. Keep your back straight and arms extended for balance.
3. Incorporate these stretches before deadlifting to enhance flexibility, mobility, and overall performance.

4. Muscle Activation Exercises for Deadlifts

Muscle activation exercises are crucial for engaging and ‘turning on' stabilizing muscles before deadlifting. While the primary movers like quads, glutes, hamstrings, and spinal erectors generate force, smaller muscle groups play a vital role in stabilizing these movers, ensuring efficient movement and joint support.

Perform 1-2 sets of 10-15 reps of the following exercises with light band or bodyweight resistance. This pre-deadlift activation series focuses on a controlled tempo to engage stabilizers without fatiguing them.

• Bodyweight Squats (8 reps): With a band just above the knees, perform standard squats, focusing on stability and control.

• Standing Banded Clamshells (8 reps each side): With a band around the knees, stand and open and close your legs like a clamshell, alternating sides.

• Banded Step Backs (8 reps each side): With a band around the ankles, step one leg back at a time, maintaining band tension.

• Banded Lateral Shuffle (6 reps each side): Shuffle side to side, keeping a band around your ankles, for lateral hip activation.

• Banded Forward Monster Walk (6 reps each side): Walk forward in a slight squat, with a band around the ankles, for forward hip and thigh activation.

• Banded Backward Monster Walk (6 reps each side): Similar to forward walks, but moving backward for different muscle engagement.

Remember, the goal is not to fatigue these muscles but to prime them for the deadlift. Rotate through these exercises regularly for balanced muscle activation.

Check out this article to know what else you can do on your deadlift day besides simply deadlifting.

5. Deadlift Practice Reps

For an effective deadlift warm-up, start with an empty barbell, focusing on perfecting your form. As you progress, gradually add weight, approaching your target lift. Treat each rep with the seriousness of a max-effort lift, regardless of the weight.

Quick Practice Reps Guide

1. Start Light: Begin with just the bar, mirroring the form of heavier pulls.
2. Incremental Increase: Add weight slowly, simulating the effort of your heaviest sets.
3. Replicating Working Sets: Match your warm-up reps to the number in your working sets for consistency.

Why Practice Reps?

• They ensure you're primed for the main lifts.
• Lighter weights at the start boost speed and quality.
• Gradually increases weight to acclimate to the heavy load.

This approach not only physically prepares your body but also ingrains good pulling habits, essential for maximizing your deadlift performance.

Final Thoughts

Each one of these phases of the deadlift warm-up builds on top of each other. It's not enough just to do one or another, but performing them together to create a warm-up system will improve performance and reduce the likelihood of injury. The total time going through each of these steps should take you no longer than 15-minutes to complete.

If you're interested in learning more, I highly recommend you read the Ultimate Guide to Warming Up for Powerlifting, since it will cover these concepts in further detail, as well as give you a step-by-step guide on how to do a ‘barbell warm-up’, and progress through your deadlift warm up sets, which wasn’t covered in this article.

What To Read Next

• How to Warm Up For Squats (Mobility, Dynamic Stretching, & Activation)
• How to Warm Up For Bench Press (Science-Backed)
• The Most Effective Pull-Up Warm Up (Science Backed)

Resources

Barroso, R., Silva-Batista, C., Tricoli, V. Roschel, H., Ugrinowitsch, C. (2013). The Effects of Different Intensities and Durations of The General Warm-Up on Leg Press 1RM. Journal of Strength and Conditioning Research. 27(4), 1009-1013.

McMillian, D., Moore, J., Hatler, B., Taylor, D. (2006) Dynamic vs. Static Stretching Warm Up: The Effect on Power And Agility Performance. Journal of Strength and Conditioning Research. 20(3) 492-499.

Peacock, C., Krein, D., Silver, T., Sander, G., Carlowitz, K. (2014). An Acute Bout of Self-Myofascial Release in The Form of Foam Rolling IMproves Performance Testing. International Journal of Exercise Science. 7(3), 202-211.

Wilson, J., Marin, P., Rhea, M., Wilson, S., Loenneke, J., Anderson, J. (2012). Concurrent Training: A Meta-Analysis is Examining Interference of Aerobic And Resistance Exercises. Journal of Strength and Conditioning Research. 26(8), 2293-2307.