The question I often see is "Should I deadlift?"

The answer is: "Why wouldn't you do deadlifts?"

Deadlift is one of the best full-body strength exercises you can do. It's simple, effective and builds the kind of strength that carries over into real-world combat.

Let's break it down.

Video Breakdown

What Is a Deadlift?

At its core, a deadlift is just picking something heavy off the ground and putting it back down. It's the quintessential movement.

You pick up a heavy weight, set it down and repeat. Over and over. That simplicity is what makes it powerful.

Why Deadlifts Are a Game-Changer

Deadlifts work your entire body, especially your posterior chain. That means your glutes, hamstrings, quads, calves and lower back all get activated.

These are the muscles you rely on for wrestling, grappling, striking and fighting.

How Much Weight Should You Lift?

A good goal is to Deadlift 1.5 times your body weight, but don't get hung up on the numbers.

As long as you're lifting at least your body weight or slightly more, you're on the right track. The key is to put in the work and focus on good form.

My Go-To Deadlift Routine

Here's how I approach deadlifts:

• Style: Standard barbell Deadlift. I use a mixed grip, one hand over, one hand under and switch hands each set.
• Sets and Reps: 5 sets total, with reps ranging from 5 to 10. Start with higher reps (around 10) for your first set. As you get tired, drop down to fewer reps to maintain good form, especially if you're going heavy.
• Rest: Rest for about 2-3 minutes between sets.
• Weight: I stick to 225 pounds for most sessions. If I'm feeling good, I might add a few more pounds, but this weight keeps me in the sweet spot for strength and form.

Finishing the Workout

After my 5 sets of Deadlifts, I like to hit back extensions for 3 to 5 sets.

Sometimes I hold a dumbbell to increase the resistance but often I just use my body weight to burn out my lower back.

This combo of deadlifts followed by back extensions takes about 20 30 minutes.

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