The global lockdowns that began in 2020 reshaped nearly every aspect of life — from work and school to relationships and routines. One area that saw a dramatic shift was fitness. With gyms shuttered and people confined to their homes, many fitness enthusiasts faced a tough question: how do I maintain my strength training, especially for compound lifts like the deadlift, without access to gym equipment?
Deadlifting during the lockdown became more than just a workout — it was a mental and physical anchor. For many, it symbolized resistance to stagnation and a commitment to self-improvement in uncertain times. In this article, we’ll explore how people adapted their deadlift training during the lockdown, the benefits they gained, the challenges they faced, and tips for deadlifting safely and effectively at home.
The Importance of the Deadlift
The deadlift is often referred to as the king of all lifts. It’s a full-body compound movement that primarily targets the posterior chain — the glutes, hamstrings, lower back, and traps — while also engaging the core and grip muscles. Beyond aesthetics and strength, the deadlift builds functional power that translates into everyday life, whether it’s lifting groceries, picking up your kid, or moving furniture.
Because it’s such a powerful movement, many lifters include it as a cornerstone of their training. So when lockdown hit, and gyms were suddenly off-limits, people had to make quick decisions: abandon the deadlift altogether, or find creative ways to keep lifting.
Adapting to Home Workouts
For those who didn’t have a home gym setup before the pandemic, the shift was jarring. But humans are resilient, and fitness lovers proved just how creative they could be.
1. DIY Deadlift Setups:
Some lifters made their own barbells out of broomsticks and filled backpacks, water jugs, or sandbags. While not ideal for heavy lifting, these makeshift tools allowed people to mimic the deadlift movement pattern and maintain muscle engagement.
2. Resistance Bands and Dumbbells:
Those lucky enough to have resistance bands found they could replicate some of the deadlift’s benefits with banded Romanian deadlifts. Others with dumbbells worked with single-leg variations or high-rep Romanian deadlifts to maintain tension on the hamstrings and glutes.
3. Kettlebell Deadlifts:
Kettlebells became gold during the lockdown. A single kettlebell opened the door for sumo deadlifts, suitcase deadlifts, and swings — all effective for posterior chain development.
4. Investing in Home Equipment:
As the lockdown continued, some people made the investment in a barbell, plates, and a sturdy platform. Though demand skyrocketed and prices surged, for committed lifters, this was a long-term decision that paid off in physical and mental health.
Mental Benefits of Deadlifting at Home
Beyond the obvious physical gains, deadlifting at home offered a surprising range of psychological benefits during the lockdown.
Routine and Structure:
Lockdown blurred the lines between days and routines. Incorporating a consistent lifting schedule helped many people create structure in an otherwise chaotic time.
Stress Relief:
Deadlifting is intense. The act of pulling weight from the ground with full-body force is a powerful release. It gave lifters an outlet for pandemic-related anxiety and a way to focus their energy constructively.
A Sense of Progress:
When everything felt uncertain and out of control, the ability to track progress — adding weight, reps, or improving form — provided a tangible sense of accomplishment.
Challenges of Deadlifting During Lockdown
Despite the benefits, training at home wasn’t without its difficulties.
1. Limited Equipment:
Most people couldn’t deadlift the same heavy weights they were used to. For those chasing PRs, this was frustrating.
2. Space Restrictions:
Not everyone had the space to lift safely. Hardwood floors, small apartments, or shared living situations made it hard to build a reliable setup.
3. Lack of Coaching:
Without a coach or training partner, some lifters found it hard to get feedback on their form. This raised concerns about injury, especially with a demanding lift like the deadlift.
4. Motivation Drops:
Without the gym atmosphere — the clank of weights, the presence of fellow lifters, the mirror — motivation often dropped. Home training could feel lonely, repetitive, and uninspiring.
Tips for Effective Home Deadlifting
If you’re still training at home or just prefer it now, here are some tips to get the most out of your deadlifts:
1. Prioritize Form Over Weight:
Without heavy weights, focus on form. Use tempo deadlifts (slow eccentrics), pause deadlifts, or deficit deadlifts to make lighter loads more effective.
2. Train Unilaterally:
Single-leg Romanian deadlifts with dumbbells or even bodyweight can challenge your balance, core, and hamstrings more than you might expect.
3. Strengthen Supporting Muscles:
Use the time at home to strengthen your core, glutes, and hamstrings. Exercises like hip thrusts, glute bridges, planks, and good mornings are valuable additions.
4. Be Consistent:
Even if you’re working with limited equipment, showing up regularly will help you maintain and even improve your overall fitness.
5. Track Your Progress:
Use a journal or app to track your workouts. Seeing improvements — whether it’s better form, more reps, or increased time under tension — keeps motivation high.
Coming Out Stronger
As gyms reopened and life began to normalize, many people returned to their old setups with a renewed appreciation for the barbell. But something had changed. The time spent training alone taught resilience, creativity, and a deeper understanding of one’s body.
Some found that their lockdown training improved their deadlift form dramatically. Others realized that while they had to drop weight, they gained mental toughness and consistency.
The lockdown served as a reminder that strength isn’t just measured in pounds lifted — it’s also in the discipline to keep going when circumstances change.
Final Thoughts
Deadlifting during the lockdown was more than just a fitness routine — it became a symbol of endurance, adaptation, and self-determination. Whether you were deadlifting with a homemade barbell, a kettlebell in your garage, or simply doing bodyweight hinges in your living room, you were part of a global movement that chose growth over stagnation.
The iron never lies. And even in isolation, lifters across the world found connection, strength, and purpose — one rep at a time.
