Deadlift Training Workouts
The deadlift is one of the best exercises for overall muscle mass and strength gain. If you are looking to gain
strength and muscle, then it should definitely be included in your workouts.
This essential exercise has been used by bodybuilders and powerlifters to build the muscle of the lower back,
legs, and upper body. The deadlift should be added to every workout because it is such an efficient compound
To learn more about the deadlift, the technique used, and some great deadlifting routines, read on!
The deadlift works an extraordinary amount of muscles in your body. It works the quadriceps, hamstrings,
abdominals, triceps, traps, deltoids, forearms, lower back and lats – just to name a few.
Almost all of your smaller stabilizing muscles are worked by deadlifts, which makes them one of the most
effective total body exercises. Most people swear by the deadlift and claim that it is the single best exercise for
adding mass to your entire body.
Others suggest that it is possibly the most dangerous one with the biggest chance for injury. Understanding how
to properly perform the deadlift will dramatically reduce the injury risk and allow you to build muscle safely.
Before you begin a deadlifting routine you should definitely practice the technique first. Start by loading the
weight onto the bar. You should perform a few warm up sets before your working sets to get the blood pumping into
the muscles (you should also do a quick 5-10 minute warm up before strength training exercises).
The bar should bisect the middle of your foot – or cut your shoe in half, and your feet should be shoulder width
apart or a little wider than shoulder width apart. Try to use a normal grip for weights lighter than your one rep
max – any heavier and you should consider a mixed grip or lifting straps/chalk.
As you prepare to lift the weight, focus on keeping your back straight and your abdominals tight. Your neck
should be in a neutral position – not extended all the way up or down. Lift the weight using your legs to push up
then drive your hips forward to finish the movement.
Always make sure that your back is straight and does not round during the beginning of the lift. Form is
critical when performing the deadlift, so be sure to watch as many video explanations of the exercise as
This may seem complicated at first, but the more you practice the better you will get. Once you understand the
technique you can start adding deadlifts to your routine more often. As always, it is recommended to plan at least
48 hours of rest between muscle groups, and because deadlifts are such an intense exercise,
I would suggest performing them approximately twice per week. The following deadlift routine will help you
increase your one-rep max and raw strength:
Deadlifts Day 1
4 sets x 4 reps (70% of your 1 rep max)
1 x 2 (80% of your 1RM)
1 x 8+ (70% of your 1 RM
Deadlifts Day 2
4 x 4 (70% 1RM)
1 x 2 (80% 1RM)
1x 2 (90% 1RM)
1 x 8+ (70% 1RM)
*Increase weight each week – if you cannot complete all reps and/or sets redo the weight next session
Supplement this deadlift program with isolation exercises that target the hamstrings, quadriceps and lower back.
You will see results in no time!