“Most people struggle with the deadlift because their glutes, hamstrings, core, and grip are weak,” 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 above to address any weaknesses and improve your deadlift.
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 an also an important cue during a deadlift. Garner recommends 3 rounds of 40 yards.
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.