Tip: Activate These Muscles Before Deadlifting

Fire up the right muscles before your big pulls and you'll lift heavier and prevent low back pain. Here's what to do.

Categorized under Training

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.

Tags , , ,
Chad Coy has competed as a Pro Strongman since 1998. He served as the alternate to World's Strongest Man in 2001, and competed 10 times in the open America’s Strongest Man. After transferring to the Masters division, he has won 3 national titles, been runner up 3 times, and competed at the World Championships 5 times. He currently lives in Bloomington, IL, where he serves as the Director of Method Sports Performance. Follow Chad Coy on Facebook
TJ Kuster is a certified athletic trainer (ATC) and certified strength and conditioning specialist (CSCS), specializing in mobility and injury prevention. He coaches at Method Sports Performance in Bloomington, IL.