The dead lift test is to measure lifting strength. This test measures if you can lift a specific weight to certain heights. In order to ensure that you will do well on this test follow the training tips below. While performing the dead lift, make sure that you are not lifting the weight with solely your back.
If you have never dead lifted before, consider starting with hip thrusts while laying on you back. This is to ensure that you have a good lower back, glute and hamstring strength to start practicing dead lifts. You can also do this with a weight or band around your legs near your knees.
(Max weight is the maximum weight you can dead lift)
|Week 1||10 dead lifts with 25 lbs 2x||Do this 3 times in the week.|
|Week 2||10 dead lifts with 35 lbs 2x||Do this 4 times in the week.|
|Week 3||5-8 dead lifts with 45 2x||Do this 4 times in the week.|
|Week 4||5-8 dead lifts with 50 lbs 2x||Do this 3 times a week.|
|Week 5||5 dead lifts with 75 lbs 1x||Do this 3 times a week.|
|Week 6||3 dead lifts with 100 lbs 2x||Do this 3 times a week.|
How to do a proper deadlift: