Effect of a High-intensity Functional Training Warm-up on Deadlift 1RM
The IUSCA's International Journal of Strength and Conditioning is the world leading Diamond Open Access journal in S&C and Sport Science. We have recently published a new article by Fennell, C., Mitchell, S., Henderson-Mitchell, R., Langford, E., Kuys, A., & Munoz, E. M. (2026). titled "The Effect of a High-intensity Functional Training Warm-up on Deadlift One-repetition Maximum Performance”
Abstract
Purpose: To assess a high-intensity functional training (HIFT) workout compared with a traditional general warmup (GWU) on 1-RM performance.
Methods: Participants included 20 (n = 10 females) healthy adults aged 18 to 25 years with experience performing the deadlift. On visit one, participants completed maximal voluntary contractions for the gluteus maximus, vastus lateralis, and biceps femoris muscles using surface electromyography. Visits two and three were randomly counterbalanced into two GWUs: 1) Traditional (TRAD) warm-up - 15 minutes of cycle ergometry exercise at 55-60% of maximum heart rate; 2) HIFT warm-up - 15 minutes to complete as many rounds and reps as possible of row (females: 200 meters, males: 250 meters), 5 burpees, 10 kettlebell swings (females: 35 pounds, males: 50 pounds), and 15 air squats. The variables assessed were 1-RM, force, power, velocity, and muscular activity.
Results: Paired samples t-tests revealed no differences (all p ≥ 0.08) in 1-RM, force, power, or muscular activity between the TRAD and HIFT conditions. Higher heart rate (p < 0.001) and rating of perceived exertion (RPE) (p < 0.001) were exhibited immediately after the HIFT warmup compared with the TRAD warmup.
Conclusions: Although intensity was higher immediately after the HIFT warmup, there were no differences in 1-RM performance, force or power output, or muscular activity, after a bout of high-intensity functional training exercise compared with a traditional warmup preceding a 1-RM lift. Performing high-intensity exercise preceding a 1-RM attempt did not impair performance for the conventional barbell deadlift 1-RM.
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