The GREATEST Deadlift Warm-Up (Stronger Lifts, No Pain!)

Summary by Krater

A Dr. Aaron Horschig shares four warm-up exercises to prepare the body for a deadlift personal record, including mobility, hip airplane, bridge, and bird dog drills.

From the video

Answers: How do I warm up for a deadlift?

• deadlift warm-up
• hip mobility
• glute activation
• core stability

Exercises

• Goblet squat · weight plate · 10 reps
• Hip airplane · bodyweight · 10 reps per side
• Glute bridge · resistance band · 10 to 15 reps, 10 second hold
• Bird dog · bodyweight · 6 reps per side, 10 second hold

What it concludes

• Performing a goblet squat with a weight plate primes hip mobility and surrounding muscles like the glutes for deadlifts.
• The hip airplane exercise primes hip hinge and internal/external rotation mobility on one leg.
• Adding a resistance band to glute bridges and adjusting heel or toe position helps activate glutes and overcome hamstring cramping.
• The bird dog exercise activates core stability to prevent excessive back rounding during deadlifts.