Deadlift day is here and I'm going to walk you through the key stretches I do to get my back, hamstrings, quads, calves ready for the session.

Video Breakdown

Start with Dynamic Movement

The first step is to warm up your lower back, quads and hamstrings with some dynamic movement. You're not holding stretches yet but just getting the blood flowing.

Since deadlifts put stress on your core, torso, legs and lower back, you want to start activating those muscles.

Side-to-Side Rotations

Begin by rotating your torso side to side. This simple movement wakes up your core and lower back. Just keep it smooth and controlled.

Front-to-Back Stretch

Next, move into a front-to-back stretch. Bend forward, keep yoru legs straight and touch the floor, then arch your back and repeat. Go forward then arch back again.

Remember, you're not holding these positions yet, just activating the muscles, especially in your lower back.

After a few reps, return to those side-to-side rotations to keep the momentum going.

Add Static Stretches

Once you've got the blood flowing, it's time to introduce some static holds to deepen the stretch.

Forward Stretch

Bend forward, touch the ground and hold while keeping your legs straight. This stretch targets your hamstrings and calves. Stay there for a few seconds, breathing deeply and feel the muscles lengthen.

Backward Lean

After the forward stretch, lean back and hold. This opens up your lower back, chest and core. Repeat these two movements, going a little deeper into each stretch with every rep.

Side-to-Side Stretch

Now, focus on your sides. Lean to one side, hold for a few seconds and stretch out your obliques and hips. Switch to the opposite side and hold again.

Alternate between these movements, isolating each stretch.

The Hip and Lower Back Twist Stretch

This final stretch will target your hips, core and lower back.

Lie on your back with your left foot flat straight out.

Take your right leg, form a 90° angle at the knee and rotate your hips so the right hip is pointing upward.

Now, twist your upper body in the opposite direction, reaching your left hand out while keeping your right leg grounded with your other hand.

Your lower body twists one way and your upper body twists the other. Hold this position and breathe.

Make sure the leg on the ground stays straight.

Switch sides: lay your right leg straight out, take your left leg, form a 90° angle at the knee and twist your hips. Use your left hand to hold the leg down, twist your upper body the opposite way and lay your shoulders on the ground. Look toward your outstretched hand to deepen the stretch. Hold and breathe.

These movements are enough to get your entire body warmed up and ready for deadlifts.

Finish with a Throwaway Set

Before jumping into your main deadlift sets, grab a bar with very low weight and do a throwaway set.

Perform 5 to 10 reps of low-weight deadlifts, focusing on form and movement.

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