Prior to dead-lifting (or strenuous weightlifting) do up to 15 minutes of mild cardio warm-up for better blood circulation. The muscles will be slackened and joints function smoother. A brisk jog or walk or a bike ride are helpful.
Routinely do pre-workout dynamic and post-workout static stretches.
Static stretching is post-workout when the body is already warmed-up. Do foam rolls thrice weekly before static stretching. Gently stretch 30 seconds and disengage.
The fundamental muscles to impact are:
- biceps and triceps, calves, chest, glutes, hamstrings, and quads plus hip flexors
Sedentary individuals regularly have stiff hamstrings usually dead-lifting perpetuates stiffness.
- How to examine stiff hamstrings. Begin supine and elevate one leg upwards (to the ceiling) without arching the knee while maintaining the opposite leg even on the surface. A relaxed hamstring should easily angle 90 degrees (perpendicular on the surface) otherwise it’s stiff
Whenever weightlifting gradually increment weight while reducing reps. Because it conditions the nervous system and joints for the tension of (substantial) weightlifting. Only doing one rep is inadvisable conditioning.
The following is a standard paradigm for an individual that can maximize 225 pounds of dead-lifts:
rest up to 3 minutes between sets
- 135 pounds, 5 reps
- 155 pounds, 4 reps
- 175 pounds, 3 reps
- 195 pounds, 2 reps
- 225 pounds, 1 rep
Customize a dead-lift workout. Only do one rep of maximum weight and the recommendation given above is a basic routine. Specific strengthening or strong lift workouts only require one set, so that it doesn’t conflict with similar weightlifting techniques on the same day.
Determine your objective. Some weigh-lifters scale down their rep maximum (RM). After lifting your RM do some reps at 80% intensity then several reps at 60% intensity or until you’re maximized.
