Deadlifting is one of the best movements for developing full body strength. This page covers deadlift drills and progressions. This first section provides an example warm-up. The rest of the page has the specific drills with more detail on performance and purpose. In order to deadlift with heavy loads or high volume proper mechanics are necessary. Some concepts which will make your deadlift more efficient are listed below. We recommend understanding them before loading the deadlift.
Foot Position & Weight Distribution
While deadlifting the weight should be towards our midfoot and your foot should have a slight arch. We want to avoid the weight being excessively towards the heels, toes, inside, or outside of the foot. Setting your feet in the right position is the starting point for your deadlift.
Bracing/Midline Stabilization
In order to lift heavy loads you have to brace. Bracing involves positioning the spine correctly and creating pressure in your core to stabilize the spine. This is done through pelvic tilt, breathing, and squeezing the abdominals.
Hip Hinge
The deadlift is a hip dominant movement. The hip hinge pattern allows the body to effectively move large loads. The hip hinge requires the hip to flex and extend while maintaining a neutral spine (midline stabilization), with the knees slightly bent.
EXAMPLE - DEADlift Warm-Up
Before deadlifting, we recommend performing a general warm-up, mobility, and then gradual loading. Examples of a specific deadlift warm-up are listed below. These are examples, athletes may customize their deadlift warm-up based on individual needs. If you are looking to improve the quality of your deadlift, we recommend performing mobility work more frequently (a mobility warm-up such as this can be performed 3-5x a week).
Deadlift Mobility Warm-Up
30 Seconds Cat-Camel
30 Seconds Birddog
30 Seconds Deadbug
10 Body Weight Side Bends
10 Body Weight Jefferson Curl
10 Bodyweight Single Leg Deadlift
10 Hip Hinge
Deadlift Loading Warm-Up
30 Seconds Cat-Camel
10 Birddog
10 Deadbug
10 Good Morning
10 Back Squat
10 Stiff Legged Deadlift
10 Deadlift
PREP DRILLS
Hip Hinge
3 Point Dowel Drill
Good Morning
Points of Performance
- Slight bent at knee. Motion occurs at hip.
- Back stays flat throughout. Go to a range you can control.
Points of Performance
-Dowel in contact with top of head, mid back and tailbone
- Maintain points of contact with dowel while performing a hip hinge
Points of Performance
- Maintain a flat back throughout.
- Motion occurs at hip.
Single Leg Deadlift
Points of Performance
- Can be performed with DB, KB or Barbell.
- Balance is the added challenge. Control the motion while maintaining a flat back.
DEadlift
Romanian (Stiff Legged) Deadlift
Deadlift
Sumo Deadlift
Points of Performance
- Bend knees as little as possible. Hips stay in the same position throughout.
- Bend at hips keeping a flat back with bar close to body.
Points of Performance
- Brace before lifting (stabilize midline)
- Keep bar close to body. Stand to full extension of knees and hips.
Points of Performance
- Wider than shoulder width stance. Narrow grip with hands.
- Brace before lifting.