These 3 Exercises Will Level up Your Deadlifts Without Destroying Your Lower Back

·1-min read
Photo credit: Neustockimages - Getty Images
Photo credit: Neustockimages - Getty Images

Deadlifts are simple but demand great technique, says strength coach Lee Boyce. And while, we do have a guide to take your deadlifts to the next level, there are also things you can do before the barbell's at your shins. For starters, use these three moves on your recovery days to minimise risk.

Eccentric Glute-ham Raise

3 sets of 6 to 8 reps,
90 secs rest

Kneel with your heels fixed under a loaded bar. Lower into a press-up, contracting your hams and glutes to control the speed. Use your hands to help you as you rise.

Back Extension

3 sets of 12 to 15 reps,
90 secs rest

There are many variations of this move, but all will steel your spine. If using a seated machine, grab the handles, push the back pad back and hold for a beat or two before returning to the start.

Bird Dog

3 sets of 8 reps per side

Finish up with a restorative pose. On all fours, raise your right leg and left arm while squeezing your glutes and upper back. Keep your spine neutral. Hold for 2 secs, then repeat on the other side. Keep your reps slow and breathe deeply through your belly.

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