Deadlifting requires the body to pay a heavy tax — the nervous system and the skeletal system each contributes. Since the deadlift can drain the nervous system, it’s best for a beginner to train it at the beginning of a workout. A fresh nervous system means productive reps because the body more efficiently learns movement and better form is attainable. It’s also safer. As fatigue builds, form declines and the potential for injury increases. It’s best to plan deadlift training for the time period directly following your warm-up.
Deadlift is an exercise for the whole body
Don’t think of deadlift day like you would a traditional body part, like back or chest. Instead, you’ll work a number of important assistance exercises with it. When training a muscle group with deadlifts, beware of training that same muscle group the day before or the day after your deadlift workout. Proper recovery allows for gains in both strength and size.
Peruse YouTube and you’ll find a multitude of videos of folks doing their best one-hump camel impersonations while dragging a barbell up their legs. These well-intentioned lifters are not to be emulated. Every time you deadlift, you should be totally focused on good form. Rob Macintyre is the go-to choice for advice on deadlifting. The video above will explain in detail everything you need to know, do and not do when you want to break a one rep max plateau.
Since many beginners have mobility issues, Rob recommends to start your deadlifting career with the rack pull and gradually progress to the full-range pull. Pair mobility exercises that address the thoracic spine (upper back), hips, and ankles, since the deadlift requires sufficient mobility in all of these joints.
Good form’s main purpose is no secret: It reduces injury risk. The risk is never completely eliminated, but good deadlift form distributes the lift’s stress evenly across tissues rather than placing a destructive load on a specific area—the lower back, for example.