Forte StrengthSystems

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All things deadlift

Stance-specific hip and hamstring work, then posterior chain activation and hinge rehearsal. Sumo and conventional pullers need different things — the tags say which is which.

These are links and examples handpicked by our coaching staff. Every demonstration has been tested by us and by our current athletes.

If you have a recommendation, or you don't see a solution to something you're struggling with, DM us personally and we'll sort it out that way.

Mobilization

Open up the joints and soft tissue you're about to load, before you put any weight on them.

  • Adductor Rockback

    Sumo

    2 × 10 each leg

    Opens up the adductors and groin, and doubles as a pre-hab movement for injury prevention.

    Watch Adductor Rockback

  • Hip 90/90 Rotations

    Sumo & conventional

    1 × 10 rotations

    Same as the hip 90/90s, with a twist and a dynamic element added. Less emphasis on the shoulders reaching, more on the rotation itself. Applies to squats too.

    Watch Hip 90/90 Rotations

  • Elephant Walk Stretch

    Conventional

    Gets your T-spine comfortable in a flexed position and gets you comfortable hinging. Great for mobilizing the hamstrings.

    Watch Elephant Walk Stretch

  • World's Greatest Stretch

    1 × 8 each side

    Good for a lot of things, but the two that matter here are T-spine and hip mobilization. Take your time, and be intentional about squeezing the glutes on the twist.

    Watch World's Greatest Stretch

Extra dynamic stretches to incorporate

  • Leg swings, side to side and front to back
  • Standing toe touches
  • T-spine foam rolls (extension)
  • Dead hangs — only if pressure and compression is severe

Activation

Drive blood into the muscles that do the work, and rehearse the pattern before the bar gets heavy.

  • Single-Leg Glute Bridge or Banded Glute Bridge

    Sumo & conventional

    1 × 12 each leg, or 3 × 10 sec holds

    Abduction warm-ups are essential, especially for sumo pullers. Single leg is more glute focused; banded is more abductor focused.

    Watch Single-Leg Glute Bridge or Banded Glute Bridge

  • Jaffe Extension

    Sumo

    1 × 8–12

    Works as either an accessory or a warm-up. The goal is a movement-specific warm-up for hip wedging.

    Watch Jaffe Extension

  • Romanian Deadlift or BB Good Morning

    Conventional

    1 × 10

    Both enforce a hinge position, get blood into the whole posterior chain, and bank the movement pattern reps before the deadlifts themselves. Be VERY generous with the weight.

    Watch Romanian Deadlift or BB Good Morning

  • Hip Abduction + Adduction

    Sumo

    1 × 20 each machine

    Twenty light reps at 5–10 RIR on each machine. Creates a lot of blood flow to the hips and prepares them for sumo positioning.

    Watch Hip Abduction + Adduction

Notable activation warm-ups

  • Every squat warm-up listed on the squat page
  • Hip thrust machine, 1 × 12–15
  • Banded hip flexor raises, 1 × 10 each leg (band around the top of the foot)
  • Stiff-leg deadlift

Coaching

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Your TDEE is the starting point. Work one-on-one with Head Coach Tyler Montano to build your training and nutrition around your goals.

Competitive powerlifter · Certified personal trainer · 4+ years of coaching and competition experience.

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Based in Orlando, FL, with lifters across 12 states, the UK, Romania, Canada and the Middle East.