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
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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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[@docb1844]

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

[@WeEducateAndTutor]

lol so true but for me ‘i turned 30’

[@snakepham]

Me 20

[@leslieannfitness7379]

FACTS !!!!!!

[@Leonidas-eu9bb]

Fail! I mean you fail if you need a warm up. Does a Cheetah warm up before amax effort? Hahaha. Warm up? Indeed you warm up your brain.

[@docb1844]

@@Leonidas-eu9bb oh daaaaayyyuuuuuummmm!!!. I just got powned by freakin @Leonidas himself!! I must be the luckiest old dude in the world! 👴🏾 🎉

[@andrewsarasin2654]

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

[@elliottwilliams9443]

9 minutes of talking condensed into one post, thank you. Protip for the channel: put this shit at the beginning of the video, then go into detail for people who are interested in elaboration. Imagine having 4.2 million subscribers and only having 4k likes on a year old video

[@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.

[@FourCorners257]

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.

[@StoicBroic]

Badass

[@ScramBaLamb]

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

[@destinydiaz9791]

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

[@maiwai6]

🙌 pure gold!! Thank you very much

[@karanthakur4014]

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

[@wisconsinstrength]

Stick to what the CSCS book/prep says. That is what they test on.

[@karanthakur4014]

@@wisconsinstrength not only the cscs book but the out side knowledge too

[@pietrobassoo]

Beautiful video full of wisdom, thank you.

[@thegoose1324]

Your channel is a godsend

[@Filaxsan]

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

[@rampagedingo]

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

[@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

[@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)

[@miguelinzunza]

Great content

[@pascaldesmon6930]

Salut et merci pour tout ces conseils ,j'espere qu'il y en aura encore beaucoups d'autre comme ca !! J'aimerai qu'ils soient detailles un peu plus !! 👍💪💪

[@Jahsurfer]

Great stuff

[@SquatUniversity]

Thanks

[@K4R3N]

Damn, needed this yesterday! Ok

[@MrMackanno]

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

[@ismailb4334]

If I may make a video request: could you please make a video on how to improve frontal plane core stability (especially QL, glute med and obliques) I saw your shorts where you recommended many exercises, but I think a full video would be amazing

[@_AE_69]

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

[@ramblr5900]

Yes Matt Wenning there!

[@darrentalyor1172]

Hello sir a guy from India huge fan of ur work, I'll be highly obliged if you make a complete video on sling system...thanks and my best wishes

[@anthonybartolotta3469]

Nice

[@dirtycasualgamer9399]

Dude you got Maddox for the bench and now winning for the dl. Nice!

[@venom999333]

What would you recommend for osteoarthritis of the hip? I have no intention of giving up squats/deadlifts. I might not have the mobility fixed yet but I am working on it with variations

[@MrEthos]

i feel like i never fully warmed up by doing my build up sets on Deadlift, i'll try this before hitting deadlifts the next time. I do have a question though, when should i perform this? Immediately before? Can i do most of these movements at home PRIOR to going to the gym (10-20mins before) or can i do these like 30mins before?

[@beez6046]

THANK GOD FOR SQUAT U AND MATT WENNING

[@GPXironczech]

So I'm actually in prep and hurt my back doing rack pulls Wednesday. Not sure what I was doing wrong but would be great to see you do video on them

[@jashsarolia4332]

You probably got minor whiplash type injury from poor form so just stretch your neck in every direction especially if it hurts because that's where you need to regain mobility. I'm in prep and this happened earlier to me during front squat lmao

[@lucasvarley9764]

This is really informative and interesting! One of the biggest things that have helped me build muscle aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!

[@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.

[@docb1844]

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

[@mattwenning2164]

Started it in 32 💯💯💯

[@muhammedjawara6959]

really captivating but can we do the same warm ups for high back squats too? plz

[@Ktotheyle]

I love warm ups

[@_pvn]

Going to need the best barbell hip thrust warm up at this rate

[@JoshuaCurey]

@bretcontreras 😂

[@carcorr]

Please make more videos oriented for average non athletes who just want to stay healthy as they age.

[@ianshroyer9940]

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.

[@brisket222]

Lmao I feel that, I hit 365 on deadlift a month ago, and recently I tried repping 275 for 6 and on the last rep I pulled a muscle. Could walk around, squat no problem but sitting for 30 minutes would make the muscle stiff and had me in immense pain when I would try to shift my body. Took a week before I could sit without suffering 😔

[@firezdog]

@@brisket222 I don't see why people are pushing for these really heavy weights. If anything it's easy to compensate on a lower weight, develop a false sense of complacency, and then get in big trouble as you up it. I guess if you're competing I can see it -- but if you're competing hopefully you're working with a trainer who is making sure your form is perfect.

[@Beatrizzzle]

I need a warm up for the warm up. Postpartum is no joke

[@ethanlinden7143]

🔥🔥🔥

[@ZachGatesHere]

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...

[@maiwai6]

exactly 🤦‍♂️😂😂😂

[@chattingwithshap8010]

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.

[@Invictus13666]

Yeah. Clearly you’re far more knowledgeable about the subject than Matt Wenning. I mean, he’s just a nobody.

[@chattingwithshap8010]

@@Invictus13666 silly comment! Never said that at all. You think Matt knows everything? I’ll answer that. There are lots of ways to be successful in training. Matt is a hips back, vertical shin squatter. While that works for some, definitely not everyone.

[@Invictus13666]

@@chattingwithshap8010 I think Matt knows more than the two of us combined. I also think the video was about deads, not squats. I think you don’t grasp the point of warm ups, and I think in general you’re not a serious person. BTW, how many world records have you set?

[@chattingwithshap8010]

@@Invictus13666 no disrespect to you, but I actually have the national masters record age 55-59 in the 148 class. Not that I need to explain. Also a degree in exercise science - oh coach and teacher for 35 years. Don’t make assumptions on things you don’t know. Warmups are unique to each person. There is not a perfect one. If there was, why do so many people post varied ideas. Just so you understand, the warmup is to prepare the body for a certain amount of work that is specific to that area. It is called specificity of training. Matt Wenning has tons of knowledge, and expertise, but when you make a blanket statement about things it shows a true lack of understanding of exercise. Do you think that every person can handle the same volume, exercise selection or rest the same? They can’t. I can’t train the same as when I was 30. I’ve had to adjust my rest, food and training. Following somebody else’s exact plan is foolish except for those who are just beginning. And even then, they should become educated. Sorry for the long response.

[@Invictus13666]

@@chattingwithshap8010 that’s the exact reasoning behind the Wenning warm ups...

[@danielemagnaterra4117]

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

[@mattwenning2164]

😂😂😂

[@marc-andretherrien1651]

I love vidéo whit matt wenning

[@southpawje]

Thats not a warmup, thats a workout

[@homerdough5389]

What about McGill Big 3 for a DL warmup? Tweaked my lower back a tiny bit last week and had to cut DL workout short because of it and don’t really want that to happen again

[@SquatUniversity]

Do you could do that as your “weak link” exercises or mix in parts of them. For example, a KB swing, Bird dog, modified curl up & bridge. 2-3 rounds

[@homerdough5389]

@@SquatUniversity it's mostly holding the brace and staying "tight" is my issue, so the curl up, bridge, and bird dog seem good for me. KB swing doesn't matter for that i believe

[@normaldays-]

You sometimes show us ball soft tissue for lats to ease shoulder pain Is there any other way to substitute that? Eg Skip pull ups. And add more Shoulder exercise something like that? Cuz my neck killing me? I would be greatful

[@rishiraj5184]

what should i do? i have recently getting pain while squating and lunges in knee right behind the knee cap.. But i love squating i don't want to miss the exercise.

[@zewski3218]

Go heaver to make sure you squeeze the nerves until they are damaged and you dont feel pain anymore

[@tarunpratap017]

@@zewski3218 WTF

[@rishiraj5184]

@@zewski3218 bad joke bro

[@brianskellenger9344]

Need lat activation in the warm up to keep that bar from going forward and avoiding that lower back muscle pull which is actually that lat jerking at the lower back as the bar comes forward trying to save the lift, as you get older you just can't drop the bar fast enough and your limping for a week, once again scared of the deadlift. Don't let the bar come forward and eff that switched grip one side wants to come out, just lower your weight and increase your reps work on your grip and core more. 💪❤️

[@shantanusapru]

Wenning Warm Ups are THE BAWSE!!!

[@mattwenning2164]

🙏🙏🙏🙏

[@RFsalman]

after this routine, would you just jump into your working sets ? or do you still need a few warm up sets ?

[@abhistraj4284]

💯🔥

[@jonnyardan8446]

Thank you so much. Do you have a routine to decompress the spine after deadlifts? I feel tight in the thoracic spine after deadlifts.

[@jite2592]

Hangs are generally good, 2ish sets of 20-60 sec may be enough, you can even use straps if you re not after the grip benefits from them. If they cause pain and/or discomfort then perhaps some light stretches such as the child pose and/or the piriformis stretch may also be good

[@jonnyardan8446]

@@jite2592 Thank you very much, I will try these movements.

[@calebevans7408]

Reverse hypers. Back extenstions. Dead hangs from pullup bar. Ab work(most underrated)

[@jonnyardan8446]

@@calebevans7408 it makes perfect sense brother, thanks.

[@ylli92]

And how many reps or sets of the kettle bell swings do i need to do?

[@purnimayadav203]

Can I use dumbbell for kettlebell swings??

[@pearsonalized805]

Discipline or Regret…you decide 🥇

[@BaldEaglePC]

Late to the party, but would this routine work for Pendlay Rows?

[@thaiisbraaga]

teach how to cure sacroiliac dysfunction please

[@nelsonw8848]

Are the 4 rounds x 25 reps really needed for a training session?

[@SquatUniversity]

It helps build capacity so that’s an important part of the wenning warm ups

[@igoryarosvet9741]

@@SquatUniversity what does mean "wenning" please?

[@danielemagnaterra4117]

@@igoryarosvet9741 it's just the name of the guy who invented who also happens to be in the video, Matt Wenning

[@igoryarosvet9741]

@@danielemagnaterra4117 thanks a lot, i got it

[@chillagorilla]

What if you don’t have sets of dumbbells or KBs to do shrugs?

[@firezdog]

I came to this video more looking for exercises I should master leading up to the dead-lift. Kettlebell swing does not seem good in that respect. If I have concerns about whether I can correctly dead-lift, those are going to transfer to kettlebell swing i.e. I could just as easily injure myself doing a kettlebell swing incorrectly, so it isn't going to prepare me to deadlift.

[@barbellbryce]

Can we partially count this towards weekly volume totals? Like could the 4 sets be maybe counted as 2 sets in terms of adding to the 10-20 weekly sets per bodypart?

[@frankcastle_1984]

Doubtful, those weekly sets usually have the qualifier "working sets" whereas this is all warmup / low volume

[@kubilaykabatas298]

As long as you are not going to failure or RIR 1-2 those are not "working sets", so no, I think it shouldn't count towards your weekly sets.

[@kunalsuri8316]

Could you please cover how to perform exercises with and without kettlebells? Your exercises are great but some of them require kettlebell which not everyone has access to

[@jeshwemmy1634]

If you are having trouble with equipment google the exercise name and then “alternative” after 😊

[@antho2935]

What's the rest time between these sets? 30s 45s?

[@rajatdahiya9210]

when will you make a video on bulgarian split squats 😭😭😭

[@totallyhuman182]

I will do anything for you to make a video for iliopsoas bursitis

[@davewhool3091]

Would deadlifts be save to do out of a Smith Machins since we don't have regular Olympics bars at our gym Planet Fitness ?

[@seinfields]

I would switch gyms. The smith does a lot of the work for you.

[@maxpowers4436]

Smith machine has alot of good uses for bodybuilding and other exercises but DLs is a no go IMO. Find an alternative.

[@asdfkjhlk34]

does it have a squat rack with any barbells

[@davewhool3091]

@@asdfkjhlk34 No just smith machines and some free weights and dumbbells 10-85lbs -Actually, it's just a fitness center-Planet Fitness-No lose Olympic bars or benches of any kind-regular ones

[@markclay2338]

can we use a dumbbell instead of a kettlebell?

[@mattwenning2164]

Yep!!!

[@konyecstrength4life]

Great advice & sure to keep you injury free when done right. But knowing myself i would be as consistent at this as i would be having a balanced diet & regular good sleep. Which is not at all. However my deadlift warm up consists of RDL’s with the bar for 3-5 sets of 15 reps which i superset with dumbbell or kettlebell farmers with shoulders back and down & upright posture. Then slowly start at like 50kg deadlifts & go up in 10kg increments for sets of 5-8 reps until i reach my working weight which i may do 1-3 sets of 5 reps. For me kettle bell swings are too dynamic load to begin with & would likely tweak my lower back. Maybe after RDL’s it would work great.

[@Pentagathusosaurus]

It's one set of light warm up deadlifts isn't it? Right? Right?

[@Jack_Mehoff]

Slap two 45’s to the bar, do less than 10 warmup reps and then you’re off to the races 😂

[@alfred4407]

Guys i need help so i get a Sting like feeling on my left inner leg near my groin when I'm squatting heavy it happens for a split second when I'm ascending on Squat. The Sting like feeling is tolerable because it's not that painful but it happens when I'm ascending on a squat and it doesn't effect much but still I want to know why does it happen

[@asdfkjhlk34]

maybe it’s sciatica or something like that

[@luisbauer78]

what kind of shoes is matt wearing? I'd like BF lifting shoes

[@bigbadmateus]

Can I do this before I go to the gym so I can get straight into the rack? Otherwise there won’t be any left 🙄

[@TurnOntheBrightLights.]

You probably want to warmup as close as possible to your working sets, but try it out anyways.

[@Noiconnotag]

Why is it important to perform deadlifts to begin with ?

[@jimmylaze]

I think I'll just wait untill I get injured before I do all these endless warmups

[@jbucknell1]

Worked for Me😂

[@vibhurajwansh320]

Hi brother.. is your feet bunion cured completely.. please give some updates. I too have bunion on feet

[@jelledejong4207]

im already 2h in the gym a day, dont have time for that warm up stuff

[@mattwenning2164]

Come train w me sometime I’ll show you 1hr

[@newuser689]

How u doing 2h w/ no warmup?? Do u do 3 sets of 16 exercises each???

[@lujkeaaron9100]

The man said 300 rep warm up

[@TomoHawKzZ]

Bruh I don't want my warmup adding 30 minutes onto my already hour and a half gym routine (plus half hour commute...) I literally do not possess the time lmao

[@robertodidiodato8383]

What shoes are you wearing? I am looking for a good shoe for deadlifting.

[@relaxnchill4380]

Surprised Matt isn’t wearing sandals. His feet must be boiling!

[@mattwenning2164]

Very!!!

[@CatalystPT]

….

[@alohapur]

Wait... this guy wants me to _warm up_ my muscles.... by setting them on fire🔥? 🤔😂

[@ognjenbabic6519]

I never warm up because lion never warms up before catching his pray

[@michaelmahy5810]

😂

[@ThomDartt]

So, THREE HUNDRED reps (3 exercises x 4 rounds x 25 reps = 300 reps) for a freaking warm-up??? Who has time for 300 reps for a warm-up? Ridiculous.

[@bigdimplesmd]

Listen to your elders son. The take away is long term and being or staying free of injury.

[@TheArizonaRanger.]

Dudes that want to lift big weights, not get hurt, and have a long lifting life. That's who.

[@SquatUniversity]

It’s only taking ~12 minutes if done correctly

[@sebastiangarciacordero8596]

I think his question is due to not many of us having a lot of time to workout, take for example having 1 hour to train, if this takes ~12 minutes it's basically taking away almost 25% of our gym time. If we add the rest times, we're basically ending with ~10-15 minutes of net effective training, maybe that's what he was questioning at the beginning, I don't know

[@TheArizonaRanger.]

@sebastiangarciacordero8596 yes, but this video was "The best warmup for dead lifting" not the most time expedient.

[@manvendramehra5099]

Pulling the slack one was most important