21/08/2025
Pre-activation before heavy deadlifts is key because it primes the nervous system, fires up the posterior chain, and improves bracing so you can pull safely and with power. Here’s a solid sequence you can use:
Time required : 5–8 mins total:
🔥 Pre-Activation Drills for Deadlifts
1. Core & Bracing
Dead Bugs (with exhale hold) – 6–8 reps each side
Plank with diaphragmatic breathing – 3–4 deep breaths
👉 Purpose: Activates deep core + teaches ribcage - pelvis alignment for bracing.
2. Glute & Hamstring Priming
Glute Bridge / Hip Thrust Holds – 2 × 10 reps with 2–3s hold
Single-Leg Glute Bridge – 6–8 reps per side
Banded Hamstring Curls (lying or standing) – 10–12 reps
👉 Purpose: Gets posterior chain firing before loading.
3. Posterior Chain & Hinge Patterning
Banded Pull-Throughs – 8–10 reps
Kettlebell/RDL with pause at mid-shin – 5–6 controlled reps
👉 Purpose: Grooving the hinge pattern, keeping lats engaged.
4. Upper Back & Lat Activation
Banded Lat Pulldowns (kneeling) – 8–10 reps
Face Pulls or Band Pull-Apart – 10–12 reps
👉 Purpose: Locks lats and scapula in place, improves bar control.
Repeat each exercise at least 6-8 reps and see the magic !
