Upper and lower back strength can easily be developed through deadlift back workouts. It plays a central role in sports performance, as you simply can’t perform at your max if you’ve got a weak midline and that includes your back.
Your back muscles aren’t just nice aesthetic qualities, they’re vital to just about every movement you do and their benefits go far beyond looking good.
Work on your back with these deadlift workouts to stretch and strengthen the muscles that support its structure and stabilise your spine. If your back muscles are weak, your spine might be poorly supported and you’ll be more likely to suffer from back pain and discomfort.
Because you’ve got to maintain a neutral spine throughout, deadlift back workouts will help you strengthen your midline. The inability to maintain a stable spine will translate into collapse when performing heavy weightlifting, no matter how strong your legs are or how ripped your abs might be.
Back workouts – Deadlift start positions
Deadlift setup with varying body types
The starting position of a deadlift will look different in every person, which doesn’t mean some are wrong. The technically correct starting position will vary according to each athlete’s body type (arm, torso and leg length).
DEADLIFT BACK WORKOUTS
Workout of the Day 200722
3 rounds for time of:
- 800-m run
- 21 toes-to-bars
- 12 deadlifts
♀ 185 lb. ♂ 275 lb.
Athletes will deal with muscle fatigue in this workout and will need mental toughness to see it through to the end with intensity.
For the workout to hit its desired stimulus, reduce the load of the deadlift if the first round needs to be broken more than once or if a round will take longer than 60-75 seconds to complete.
To find warm up, build up and at home options scroll through the embedded Instagram post.
Zeus
3 rounds for time of:
- 30 wall-ball shots
- 30 sumo deadlift high pulls
- 30 box jumps
- 30 push presses
- 30-cal. row
- 30 push-ups
- 10 body-weight back squats
♀ 14-lb. ball, 55-lb. SDHP and press, 16-in. box
♂ 20-lb. ball, 75-lb. SDHP and press, 20-in. box
This workout combines seven skills: throwing, lifting, jumping, pressing, rowing, pushing and squatting motion patterns. It includes three high reps of moderate weightlifting, three high reps of low skill gymnastics and one conditioning aspect in the long-distance row.
The sumo deadlift high pull in this back workout is an often overlooked movement in CrossFit programming.
“The movement pattern of the SDHP is invaluable for learning to transfer power from the hips and legs, through the upper body, and into the object being lifted with maximal efficiency,” writes CrossFit.
The intended stimulus of Zeus is to improve stamina and increase fatigue capacity. In this WOD, athletes learn to how control their fatigue and continue to work in spite of increasing tiredness.
This workout will probably take most athletes over half an hour.
Deadlift Back Workouts – Sugar Daddy
For time:
- 21-15-9 Deadlifts (225/155lb)
- 400 meter Run
Run 400 meters after completing each round of deadlifts.
This will be a quick and hard back workout. Make sure to be fast in the run, but not exhaust yourself to the point where you’re unable to perform the deadlifts safely.
Consider scaling the weight down if your PB is close to the prescribed weight – this WOD is meant to be a sprint and challenge both your aerobic and anaerobic systems. If you’re unable to run the 400m in less than two and a half minutes, consider shortening the run.
Deadlift Strict Cindy
For Time
- 5 Rounds of ‘Cindy’
- 5 Deadlifts (275/185 lb)
- 4 Rounds of ‘Cindy’
- 10 Deadlifts (275/185 lb)
- 3 Rounds of ‘Cindy’
- 15 Deadlifts (275/185 lb)
- 2 Rounds of ‘Cindy’
- 20 Deadlifts (275/185 lb)
- 1 Round of ‘Cindy’
1 Round of ‘Cindy’ consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
The rounds of Cincy can easily be scaled down to banded pull ups or ring rows – make sure you keep the movements strict. Use an elevated surface to scale the push ups.
This is a tough workout, so make sure you do specific deadlift and pull/pushing warmup. The main areas of your body worked in the Deadlift Strict Cindy workout are the back, legs, arms, and shoulders.
Workout of the Day 030115
Complete a max set of:
- Sit-up
- Back extension
- Knees to elbow
- Squat
- Dip
- Pull-up
- Deadlift
- 2000 meter Row
This back workout is intended as a high intensity training session. You’ll only perform one set of each exercise, so give it your all in each effort. There’s no resting during the set, yet rest as needed between exercises.
The best score is the one with the most reps.
See how tough you can make this workout!
EMOM Deadlift Back Workout Deadpool
Every 3:00 minutes for 7 Rounds:
- 21 AbMat Sit-Ups
- 14 Medicine Ball Squat Jumps (30/20lb)
- 7-6-5-4-3-2-1 Deadlifts
For a total of 21 minutes.
Athletes will begin each of the 7 rounds on 3-minute intervals. Reduce the number of deadlifts by one each round.
All deadlifts loads should be challenging but unbroken. You have the option to increase the weight of the deadlifts as rounds progress.
If the weights for the medicine ball squat jumps are too difficult, compete 21 reps with a 20/14lb medicine ball.
Workout of the Day 200520
5 2-minute rounds of:
- 75 Double Unders
- Max Reps of Sumo Deadlift High Pull
Rest 1 minute between rounds. Choose a load that aligns with your goals.
If you want to use this workout as a fast-paced, high-rep test, consider a light load on the barbell. Otherwise, if you’d rather keep overall volume lower and work more on strength elements use a moderately heavy load.
Reduce the number of double unders if completing them will take the majority of the time of the two-minute round. Aim to finish the double under set between 60-75 seconds.
This couplet combines a weightlifting movement with a challenging number of double unders to test stamina and endurance.
