The BEST Deadlift Warm Up Routine

Deadlift more weight, improve technique & decrease your risk of injury with the Wenning Warm Up Routine. Today's video is in collaboration with @WenningStrength and @VaughnWeightlifting

Get olympic weightlifting programming (part 1):

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Research
Rep Ranges
-Yessis M.(1983) Soviet Sports Review formerly yessis review of soviet physical education and sport. Volume 18, No. 3 Sept 1983

Warmup enhancing soft tissue bonds contractile properties
-Komi, P.V. 1975. Faktoren der Musckelkraft and Prinzipien des Krafttraining, Leistungssport 5 (1).
-Turner, A. (2018). Routledge Handbook of Strength and Conditioning: Sport Specific Programming for high performance. London and New York Routledge.

Reduce injury
-Barengo, N.C Meneses-Echávez, J.F., Ramírez-Vélez, R., Cohen, D.D., Tovar, G., & Bautista, J.E.C. (2014). The Impact of the FIFA 11+ Training Program on Injury Prevention in Football Players: A Systematic Review. 2015. International Journal of Environmental Research and Public Health, 11(11), pp.11986–12000.
-Attwood, M., Roberts, S., Trewartha, G., England, M. and Stokes, K. (2017). Efficacy of a movement control injury prevention program in an adult community rugby union population; a cluster randomized controlled trial. BJSM, October, 21.
-Hennessy, L., Gilligan, K., and McCarthy, C. (2005). Speed and agility development following a 6-week functional training program in young rugby players. Second Annual Scientific Meeting Program, Faculty of Sports and Exercise Medicine, September 23.
-Hislop, M.D., Stokes, K.A., Williams, S., McKay, C.D., England, M.E., Kemp, S.P. and Trewartha, G. (2017). Reducing musculoskeletal injury and concussion in schoolboy rugby players with pre-activity movement control exercise program: A cluster randomized controlled trial. British Journal of Sports Medicine, 51(15) 1140-1146.
-Jeffreys, I. (2017). RAMP warmups: More than simply short-term preparation. Professional Strength & Conditioning. 44,17-23.

Performance and rate of force
-DeRenne, C. (2010). Effects of Postactivation Potentiation Warm-up in Male and Female Sport Performances: A Brief Review. Strength and Conditioning Journal, 32(6), pp.58-64.
-Jeffreys, I. (2007). Warm-up revisited: The ramp method of optimizing warm-ups. Professional Strength and Conditioning. (6) 12-18.
-Costa, P.B., Medeiros, B.D.O., & Fukuda, D.H. (2011). Warm-up, Stretching, and Cool-down Strategies for Combat Sports. Strength and Conditioning Journal, 33(6), pp.71-79.
-Asmussen E, Bonde-Peterson F and Jorgenson K. Mechanoelastic properties of human muscles at different temperatures. Acta Physiologica Scandinavica. 96:86–93 1976.

Priming/potentiation
-Miyamoto N, Wakahara T, Ema R. et al. Further potentiation of dynamic muscle strength after resistance training. Med Sci Sports Exerc. 2013; 45 (7) : 1323-30.
- Jo E, Judelson DA, Brown LE, et al. Influence of recovery duration after potentiating stimulus on muscular power in recreationally trained indviduals. J Strength Cond Res. 2010 ; 24 (2) : 343-7
-Suchomel TJ, Sato K, DeWeese BH, et al. Potentiation following ballistic and non-ballistic complexes: the effect of strength level. J Strength Cond Res. 2016 (7):1825-33.
- Seitz LB, deVillarreal ESS., Haff GG. The temporal profile of post activation potentiation is related to strength level. 2014; 28:706-15.
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Shout out @MuscleandMotion the amazing anatomy graphics.

[andrewsarasin]

1. Kettle Bell Swings bent forward.
2. Single Leg Bridge Hamstring: 20 to 25 reps of 1 set
3. Bent over shrugs: 4 sets of 20 to 25 reps

[docb]

I used to think warmup was stupid and unnecessary waste of time. Then I turned 40 ...

[FourCorners]

This was so helpful. I am 55 and just started deadlifting in the last couple years. I already do kettlebell swings for a warmup and will incorporate those others
movements.

[LordMikoOfVegas]

THANK YOU FOR THIS VIDEO! This channel literally reads my mind. Every day I wake up and I say ok doing deadlifts today and pop there’s your video lol. It’s been like that for months now! I’m glad you include professionals in the warm up routines. I’m an intermediate lifter who’s been lifting for 15 years and got hurt doing deadlifts improperly 10 years ago. I stopped doing them completely for five years because I was afraid of re-aggravating my herniated disc at the time. I started doing them again slowly and safely just over a year ago and really try to focus on the little nuances of proper technique, and this channel keeps adding to my checklist. For real guys thank you! My form is a million times better and I’m no longer afraid of big lifts.

[destinydiaz]

Absolutely amazing video. I am in the military and part of our physical fitness rest is the deadlift. I did not deadlift (or workout) before I joined the military almost 4 years ago. I worked up to 260 for 1 rep but I had improper form when I tried for more. I am getting back into it and will definitely work on warming up more!! Thank you

[rampagedingo]

Warm up is extremely important. Mobility is just as important too. Without these two injuries are inevitably going to come sooner than later.

[karanthakur]

All the videos are so helpful as I'm preparing for nsca cscs. Everything explained so perfectly.

[Filaxsan]

Great closing remarks from Matt! Learn from the (seasoned) professional!

[lesgrosporcdesifs]

Big change with this warm up for my father 75 years old lifter.
We attaqued his weak link, adress pain and conditionning issues ! AND without being tired for the session (85% squat without problem)

[MrMackanno]

Making a comment to feed the algorithm
...and also to thank the 3 guys for sharing this info.

[ScramBaLamb]

Really enjoying these Squat U / Wenning videos!!! 🙌🏻🙌🏻

[_AE_]

Wenning Warmups
3 Exercises (1 Movement Based, 2 Weaknesses)
4 Sets
25 Reps
12-14m Time Parameter

[pietrobassoo]

Beautiful video full of wisdom, thank you.

[OlympicWannabe]

Instant subscribe. Thanks so much. I deadlifted today, and while I'm not in any pain currently, I can already feel that my warmup routine needs to change drastically to avoid injury as the weight gets higher. Will be implementing all of this the next time I deadlift

[HonkeyKongLive]

People complaining about the length of this warmup are hilarious. It takes like 10 minutes and primes you for lifting heavy. But hey if you'd all rather get injured on a massive 225 deadlift...

[docb]

Ppl under 40 will not understand why 300 rep deadlift warmup is effing worth it

[danielemagnaterra]

Matt is so big he looks like a dad lecturing his children in the second part of the video

[ianshroyer]

If I ever deadlift again, I’m definitely using these exercises for a warm up. I’m only 26 years old but I’ve hurt my lower back 3 times in the past few years. The first 2 times was from using a smith machine. The latest (last week) I half assed stretched did a couple reps at 225lbs with a barbell. I added 90 more lbs, 1/3 of the way up I felt something move in my lower back then instant pain, I dropped the barbell and fell with it. 😮I thought 315lbs wouldn’t be that bad because 8 months prior, I could do 365lbs at 1 rep. I didn’t weight lift almost a year, then started again for only a month and I thought I could lift that heavy. My form when performing the deadlift isn’t the best either.

[Stuarttombros]

Nice I always do front and side planks, single leg sldl, lunges, and some hypers to prime the glutes and hamstrings a little more. Literally puts 100lbs on my deadlift lol.

[chattingwithshap]

While I like those moments, others like bird dogs, side planks, suitcase carry are also excellent. Also, 4 sets of each exercise for that many reps might be too time consuming or excessive. But again that is personal choice.