Warm Up
Before you begin performing deadlifts, you have to warm up and stretch properly. The deadlift is an intense exercise that could easily lead to pulls or strains if the muscles are not loose. Do five minutes of aerobic exercise to increase the blood flow to your muscles. This helps warm the muscles and increases the amount of oxygen delivered to your muscles. Examples of aerobic warm-up activities include treadmill running and jumping rope. After aerobics, perform a series of stretches that primarily target the hamstrings and back. Stretch for at least seven to 10 minutes to ensure maximum flexibility, mobility and agility.
Romanian Deadlift
Load a barbell with approximately 65 percent of the maximum amount of weight you can deadlift. Ensure the barbell is clear of any other fitness equipment or objects nearby. Stand behind the barbell and grasp it with a palms down, shoulder-width grip. You can also grasp the barbell using a mixed grip. Slightly bend at the knees, keeping the shins vertical. When bending, sit back with your buttocks and maintain a straight back. This is your starting position. Lift with your hips and keep your arms fully extended. Ensure your back remains straight. Stand straight up and push your chest out as you exhale fully. Hold for one count, then push your hips back and slowly lower the weight back to its starting position, always maintaining a straight back. Exhale again at the completion of the movement. The upward and downward motions should be performed slowly and with complete control. Do one set of eight repetitions, one set of six repetitions and one set of four repetitions, slightly increasing the weight after each set.
Sumo Deadlift
Load a barbell with approximately 50 percent of the maximum amount of weight you can deadlift. Ensure the barbell is clear of any other fitness equipment or objects nearby. Stand behind the barbell with a wide stance and feet pointing out at an angle. Bend at the hip and grasp the bar with a close grip. You can use a palms down, mixed or hook grip. The arms should be directly below the shoulders and between your legs. Maintain a straight back throughout the exercise. Inhale and push down through your heels to drive the barbell up. As your body straightens out, exhale and drive the hips into the bar while you squeeze your shoulder blades together. Push your hips back and slowly lower the weight back to the ground. Exhale again. Perform one set of six repetitions, one set of five repetitions and one set of four repetitions, slightly increasing the weight after each set.
Safety
Ensure you perform the exercise correctly from start to finish. Rounding the back too much at any point during a deadlift creates the risk of pulling your back. Don't jerk the weight up. Control the weight through a slow and steady upward lift. Avoid putting too much weight onto the barbell and use wrist wraps to assist you in lifting the bar. Do not perform this exercise if you recently had back surgery or have lower back problems. Speak with your doctor before trying the deadlift to ensure you are healthy enough for this strenuous exercise.
