Pre-Deadlift Warmup
10-min pre-deadlift warmup. Hip hinge drill, glute bridge, RDL with light load, bird dog. Primes the hinge pattern.
Estimated session
- Movements 4
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Single Leg Glute Bridge 10 per side. Glute activation. 1 × 10 · rest 0s | 1 | 10 | 0s |
| 02 | Bird Dog 10 per side. Anti-rotation core. 1 × 10 · rest 0s | 1 | 10 | 0s |
| 03 | Stiff-Legged Dumbbell Deadlift 10 reps light DB. Pattern rehearsal. 1 × 10 · rest 0s | 1 | 10 | 0s |
| 04 | Hyperextensions Back Extensions 10 reps controlled. 1 × 10 · rest 0s | 1 | 10 | 0s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Keep everything light — this is hinge rehearsal and glute activation, not training volume, so nothing should approach failure. On the glute bridge and bird dog, cue a hard glute squeeze and a braced, neutral spine; that bracing is exactly what you'll carry into the pull. Run the RDL with light dumbbells, hinging at the hips with a flat back to groove the pattern. Do this right before deadlifts, then build into your working warmup sets. Sub any movement for a matched hinge or glute drill if equipment is missing.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Pre-Deadlift Warmup template?
Keep everything light — this is hinge rehearsal and glute activation, not training volume, so nothing should approach failure. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Pre-Deadlift Warmup, and how long does it take?
Pre-Deadlift Warmup runs 4 movements and about 4 working sets, roughly 15 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight