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7 Fun Deadlift Back Workouts for Athletes to Improve Midline Stability

Strengthen your back and test yourself with these challenging workouts.

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).


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.


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.

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