Anton YefanovWhy the deadlift warm-up starts heavier
Full size plates hold the bar about 22 cm off the floor, and that height is part of the lift. An empty bar sits on the floor, so pulling it is a deeper and different movement. The calculator starts the deadlift at 60 kg or 135 lb, which is a 20 kg or 45 lb plate on each side, or at half your work weight if that is lighter. Use bumper plates for the lighter sets if your gym has them, so the height stays right.
Fewer reps on the way up
Every deadlift rep is a full pull from a dead stop, and they add up. Keep warm-up sets to 5 reps or fewer and drop to singles near the top. If you deadlift after squatting, your hips and back are already warm, so start the ramp a step higher and cut a set or two.
Deadlift warm-up examples
Worked ramps at common weights, with work sets of 5, a standard bar and a full set of plates.
| Set | Weight | Reps | Each side |
|---|---|---|---|
| Floor | 60 kg | 5 | 20 |
| W1 | 90 kg | 5 | 25 + 10 |
| W2 | 107.5 kg | 3 | 25 + 15 + 2.5 + 1.25 |
| W3 | 125 kg | 2 | 25 + 25 + 2.5 |
| W4 | 152.5 kg | 1 | 25 + 25 + 15 + 1.25 |
| Work | 180 kg | 5 | 25 + 25 + 25 + 5 |
| Set | Weight | Reps | Each side |
|---|---|---|---|
| Floor | 135 lb | 5 | 45 |
| W1 | 200 lb | 5 | 45 + 25 + 5 + 2.5 |
| W2 | 245 lb | 3 | 45 + 45 + 10 |
| W3 | 285 lb | 2 | 45 + 45 + 25 + 5 |
| W4 | 345 lb | 1 | 45 + 45 + 35 + 25 |
| Work | 405 lb | 5 | 45 + 45 + 45 + 45 |
How the warm-up ramp is built
Every ramp starts with the empty bar, climbs in jumps that get smaller as the weight gets closer to your work set, and cuts the reps on the way up. The light sets are for moving well. The heavy ones are for feeling the load. None of them should tire you out, which is why the last warm-up is never more than a couple of reps.
These are the exact percentages of your working weight the calculator uses for work sets. Pick a set count above, or leave it on Auto.
| Warm-up sets | Ramp |
|---|---|
| 2 | Bar × 8, 60% × 5 |
| 3 | Bar × 8, 50% × 5, 75% × 3 |
| 4 | Bar × 8, 45% × 5, 65% × 3, 85% × 2 |
| 5 | Bar × 8, 40% × 5, 55% × 4, 70% × 3, 85% × 2 |
| 6 | Bar × 8, 40% × 5, 50% × 5, 60% × 3, 70% × 2, 85% × 1 |
Percentages are of your working weight, not your max. The percentage shown beside each set in the calculator is what is actually on the bar after rounding, so it can sit a point or two either side of the table.
Warm-up calculators for other lifts
Bench Press Warm-Up Calculator
Overhead Press Warm-Up Calculator
Warm-up calculator for any lift
Frequently asked questions
How should I warm up for deadlifts?
Start with 60 kg or 135 lb from the floor for 5, then climb through about 60%, 70% and 85% of your working weight for 3, 2 and 1. For a 140 kg deadlift that is 60, 85, 97.5 and 120 kg.
Why not warm up deadlifts with an empty bar?
An empty bar sits lower than a loaded one, so the first rep is a deficit pull and not your deadlift. Starting with full size plates on puts the bar at the height you will lift from all session.
How many warm-up sets before deadlifts?
Three to five for most lifters. Because the ramp starts at 60 kg or 135 lb, a deadlift needs fewer steps than a squat of the same weight.