If you missed the previous installments of this series from Massachusetts based strength & conditioning coach, Matthew Ibrahim, you can check them out in the links below:
Complete Squat Warm-Up – HERE.
Complete Bench Press Warm-Up – HERE.
Lets dive into the deadlift.
Copyright: langstrup / 123RF Stock Photo
Complete Deadlift Warm-Up
One of the top priorities to focus on when warming up prior to performing your deadlift in training is to spend time in the ACTUAL hip hinge (deadlift) position itself.
Most folks tend to skip out on this and lose out on the benefits. It becomes super important to groove the hip hinge pattern with repetition in the warm-up if you plan to load it in training with your deadlift.
In addition to grooving the hip hinge pattern, here are some other key areas to target in your warm-up when preparing to deadlift: trunk stability, lat activation, hamstring tissue flexibility and hip joint mobility.
All eight exercises below provide your body with the opportunity to warm-up everything labeled above in an efficient and cohesive format:
1) Yoga Pike – x5
2) Walking Inchworm – x5
3) Alternating Bird Dog – x5 each side
4) KB Dead Bug – x8 each side
5) Band 1-Leg Hamstring Pull-Down – x10
6) Band Standing Straight Arm Pull-Down – x10
7) MB Hug Good Morning – x10
8) Cable Pull Through – x10
About the Author
His work has been featured in Men’s Fitness, STACK Media and The PTDC. Currently, he is completing his masters degree at Rocky Mountain University with a direct track into their PhD program.
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