Before deadlifting, take a little time to get the glutes firing and your core bracing. This is helpful if you'd like to not ruin the next few months of your life with a low back injury.

Your glutes will assist you with your deadlift instead of just relying on your low back. Muscle activation for your core will help restore balance to the body before you go heavy. Here are some good pre-lift muscle activation exercises.

Exercise Ball Hamstring Curl

Exercise Ball Hamstring Curl 1
Exercise Ball Hamstring Curl 2

Lie on your back and place your feet on an exercise ball. Lift your hips and bend your knees, bringing your heels to your butt.

Dead Bug

Dead Bug

Lie on your back with your arms extended above you and your hips and knees bent at a 90-degree angle. Extend one leg and the opposite arm at the same time while pressing your lower back into the ground.

Bird-Dog

Bird-Dog

Start in a tabletop position with your wrists stacked beneath your shoulders. Slowly extend your opposite arm and opposite leg in front of you while bracing your core.

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