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Deadlift strength workout: heavy pulls, deficit deadlifts, rows and grip

A heavy deadlift day for anyone whose deadlift has stopped going up every session. Once a week is enough for most people. Pull conventional or sumo, whichever moves more weight comfortably, reset every rep, and stop every set 1 to 3 reps short of failure.

55 minIntermediate9 movesA barbell · Weight plates · A bench or box · A dumbbell · A kettlebellBack · Abs · Glutes · Hamstrings · Forearms
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Cat-cow8 slow rounds
    Beginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Glute bridge12 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  3. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHips back, back longHarder: Dumbbell Romanian deadlift

Heavy deadlift

Rest 3 to 5 min

  1. Barbell deadlift2 or 3 warm-up sets, then 3 sets of 3 to 5
    Advanced · Glutes, Hamstrings, Quads · 3D demoStop 1 to 3 reps short; set the bar down and reset every rep. Or sumo, or the trap barEasier: Dumbbell Romanian deadliftHarder: Deficit deadlift

From a deficit

Rest 3 min

  1. Deficit deadlift2 sets of 3 to 5
    Advanced · Glutes, Hamstrings, Quads · 3D demoStand on a plate a few centimetres high, at about 80% of today's heavy weight; stop 2 reps short. Or rack pulls from just below the knee if you fail near lockoutEasier: Dumbbell Romanian deadlift

Back and grip

Rest 45 s to 2 min

  1. Back extension on a 45-degree bench2 sets of 10 to 12
    Intermediate · Back, Glutes, Hamstrings · 3D demoRest 90 s; move slowlyEasier: Ball back extensionHarder: Horizontal back extension (hyperextension, Roman chair)
  2. Bent-over barbell row3 sets of 6 to 10
    Advanced · Back, Biceps, Shoulders · 3D demoRest 2 min; 2 reps in reserveEasier: Supported single-arm dumbbell rowHarder: Barbell row standing on a bench
  3. Farmer's carry3 walks of 30 m
    Intermediate · Forearms, Abs, Shoulders · 3D demoRest 45 s. Heavy enough to work your grip; walk tallHarder: Suitcase carry

Cool-down (optional)

  1. Supine hamstring stretch with a strap30 s each leg
    Beginner · Hamstrings, Calves · 3D demoEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)

Tips

  • Chalk, then a double overhand grip for as long as it holds. For heavier sets, use a hook grip or straps; in videos of torn biceps tendons during mixed-grip deadlifts, the tear was in the underhand arm.
  • A sudden pop at the front of the elbow with bruising needs an urgent treatment centre or A&E.
  • Add about 2.5 kg when all 3 heavy sets reach 5 and every rep looked the same.
  • If your back aches, follow our lower back pain after deadlifts guide: pain up to 5 out of 10 that settles within an hour is acceptable, but pain spreading down a leg is not.
  • Numbness around the genitals or bottom, new bladder or bowel trouble, or symptoms in both legs: call 999.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the deadlift strength workout: heavy pulls, deficit deadlifts, rows and grip take?

About 55 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A barbell, Weight plates, A bench or box, A dumbbell, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 6 of its 9 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.