3 Exercises That Will Improve Your Deadlift

Strengthen your hamstrings, core, and glutes to make this exercise easier.

Naomi Nazario |

“Most people struggle with the deadlift because [they have weak] glutes, hamstrings, core, and grip,” says fitness instructor Sean Garner. So if you’re one of those people who are having some trouble with them, Garner recommends three exercises in the video below to address any weaknesses and improve your deadlift.

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Back Extension

It’s not an uncommon exercise to see at the gym, but it’s an exercise people often do incorrectly. Many arch their lower back and use their momentum to swing up and down. Instead, keep your back flat and your abs engaged, use your hamstrings to pull yourself up, and squeeze your glutes at the top, says Garner. This should be a controlled movement. He suggests doing 3 sets of 15 reps.

Loaded Carries a.k.a. Farmer’s Walks

This total-body exercise is all about learning how to keep your shoulders properly engaged while maintaining a braced core. That is also an important cue during a deadlift. Garner recommends 3 rounds of 35 metres.

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Banded Prone Hamstring Curls

This exercise isolates and builds your hamstrings. Make sure to keep your abs engaged and not arch your spine to create artificial range of motion. Your hamstrings should be doing almost all of the work. Garner recommends doing 200 reps.

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Originally published on menshealth.com

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