Written by Chad Wesley Smith
Marisa Inda demonstrates a simple warmup to utilize before your Conventional Deadlift training.
An effective Deadlift warmup entails raising the core temperature, facilitating the muscles that will be used during the movement and priming the nervous system to maximize force output. Here is a sample Deadlift Warmup that moves through all these goals:
90/90 Breathing
-Use Hamstrings to Raise Hips Off Ground
-Low Back Flush Against the Floor
-Breathe In Through Nose, Filling Low Back > Stomach > Chest
-Hold Air In for 3-5 Count
-Breathe Out Through Mouth with a Forceful Exhale Like Breathing Through a Straw
-Hold Empty Position for 3-5 Count
-10 to 15 Breaths
Dead Bugs
-Ribs Down and Low Back Flush Against the Floor
-Move with Intention and Control
-Maintain Neutral Trunk Position Throughout
-10 Reps On Each Side
Glute Bridges
-Ribs Down and Low Back Flush Against the Floor
-Pressure Through the Full Foot
-Extend Only As Far As You Can Maintain Neutral Ribs
-15 to 20 Reps
Bird Dogs
-Align Hands Under Shoulders and Knees Under Hips
-Ribs Down and Straight Line from Head to Tailbone
-Maintain Stable Low Back, As If You Were Balancing A Glass of Water On Your Lumbar
-Achieve a Straight Line from Extended Hand to Opposite Side Extended Foot
-10 Reps On Each Side
Tall Kneeling Glute Activation
-Stack Hips Over Knees
-Sit Back Onto Heels While Maintaining Tall Torso
-Use Glutes To Drive Yourself Into Tall Kneeling Position
-Squeeze Glutes Hard for 1 Second In Top Position
-10 to 20 Reps
Staggered RDL w/ Pause
-Find Toe To Heel Staggered Stance
-Hold Weight In Same Hand As Rear Foot
-Maintain 70% of Weight In Front Leg w/ ‘Soft Knees’
-Hinge Hips Backward While Maintaining Neutral Spine
-Pause for 3-5 Count In Bottom Position
-5 to 10 Reps Each Side
