Your warm-up can make or break your lifting performance during a deadlift. Performing the proper movements to prepare your body for the demands of lifting is imperative! If you do movements that will not benefit your lift, you are leaving something in the tank.
Here are 3 Quick and Easy Drills to Prime You for Your Deadlift:
1. Leg Lowering Progression
The Leg Lowering Progression made famous by the people at Functional Movement Systems is a great tool to use prior to deadlifting. It helps to dissociate hip movement from lumbar spine movement, improve core musculature motor control as well as motor control at the hips.
-Maintain contact with down leg.
-Keep both knees straight.
-Slow and controlled.
2. Bird Dog Arms and Legs
The Bird Dog Arms and Legs is a great movement to increase activation of the core musculature stabilizers that help maintain a neutral spine during deadlifting.
-Maintain a neutral spine.
-Think “reach long with arm and leg.”
-Alternate side to side.
3. Single Leg Bridge
The Single Leg Bridge, aka The Cook Hip Lift is a good way to prime the glutes and hamstrings to work effectively during a deadlift. Terminal hip extension at the top portion of a deadlift is imperative in finishing the lift. By activating the glutes via a single leg bridge, this can enhance your lifts and training session.
-Place a ball in hip crease of the leg not doing the lifting.
-Maintain ball in hip crease with use of non-stance leg.
-If ball falls out, you are not keeping your non-stance leg close enough to you.
Give these 3 drills a try prior to your next deadlifting session!
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