Using a stretching routine before a dynamic <a href="https://programme.app/resources/how-to-correctly-warm-up-for-a-deadlift">deadlift warm up</a> can help with long term gains in mobility of the hamstrings and the hip joint. Stretching isn’t a required part of the warm up routine, but for those who are lacking a great deal of mobility and are struggling to find the deadlift start position stretching may be beneficial.
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Stretching can help us gain mobility for the deadlift movement when both static and dynamic stretching are used in conjunction with each other alongside the actual deadlift position itself. These three together will ensure your taking all the steps possible to be mobile enough to perform an excellent looking deadlift.
The hamstring is the prime mover in the deadlift and if lacking in range of motion it can make performing the deadlift extremely challenging. That is why I have selected exercises like the seated pike and the seated global straddle extension, this will allow the lengthening of the hamstring muscle.
Individuals with very limited hip mobility will have issues getting into the starting position of the deadlift, as it requires the lowering of the hips towards the floor whilst the chest moves towards the floor for the hands to take the bar. For many of us we take for granted how easy this may seem, but a great deal of individuals can struggle with this movement. For those who have been sedentary for a very long period of time the hip joint can be very stiff meaning they will be unable to find the correct starting position for the deadlift.
If you are really struggling to find the start position in the deadlift because of mobility restrictions, you will greatly benefit from raising the weight from the floor to shorten the deadlift range of motion. This will mean that the movement will not challenge your current range of motion as much. From here you can slowly lower the weight towards the floor as your range of motion increases.
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This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.