Buzz
This month, we’re focusing on deadlifts, and I’d love to hear how your progress is going. (I’ve done one session already, and I’m aiming for two more next week.) If you’re new to deadlifts or feel a bit intimidated, we’ve got some tips to help you get ready.
Start by planning your workout: when and where will you be lifting? What equipment will you need? Will you begin with deadlifts and then move on to other exercises, or do you have a full leg day planned that incorporates them?
Next, claim your space. In some gyms, deadlift bars can be hard to come by, and finding a spot to use them might be tricky. Check for extra bars hanging off squat racks, leaning against a wall, or hidden under a machine. If you’re unsure, don’t hesitate to ask.
If a good spot isn’t available, try coming in during a quieter time and carve out your own space: move a bench aside, or set up your deadlifts inside a power cage.
Lastly, don’t skip your warm-up. Technically, you can skip it as long as you perform a few warm-up sets with lighter weights before your main sets. But if you prefer a dynamic warm-up, this one is ideal:
In the video, you’ll find five exercises designed to work and gently stretch your hamstrings and glutes: downward dog, upward dog, inchworms (tiptoeing forward while your hands stay on the ground), side lunges, an 'over the fence' lunge stretch, and a one-leg floor touch.
Dynamic stretches like these are more effective than static stretches before a lift because holding a stretch can temporarily reduce your strength. Static stretches are great if you enjoy them or are working on flexibility, but save them for after your heavy lifts.
How have your deadlifts been going? Did you try your first deadlift in a while, or even your first ever? Are you using barbells and plates at the gym, or getting creative with alternatives at home? I did some medium-weight deadlifts this week during an early gym session, when there was no competition for bars or space. Best of luck!
