Do you want to climb better, sprint harder and push bigger gears? Those gains don’t always start on the bike. They often begin in the gym – specifically with the deadlift. A properly executed deadlift develops the glutes, hamstrings and back muscles that drive power, stabilize posture and protect against overuse injuries.
When done well, deadlifts can help you push a bigger gear with less fatigue, sprint with more snap, and feel stronger on sustained climbs. They are also a valuable tool for any indoor rider or endurance athlete looking to add muscle strength and improve overall performance.
Are Deadlifts Good for Cyclists?
If you’ve ever wondered, “Are deadlifts good for cyclists?” or “do deadlifts help cycling?”, the answer is a resounding yes. Deadlifts target the entire posterior chain – glutes, hamstrings, spinal muscles – which cycling alone often neglects.
Because cycling is highly anterior-dominant, strength training helps correct muscle imbalances, prevent injury, and increase power output.
Deadlifts counteract the effects of a forward-leaning cycling position, which can lengthen and weaken your back while tightening the chest. By strengthening the muscles that support a neutral spine, deadlifts enhance your stability and comfort during long rides.
They are also beneficial for bone health. Cycling is low impact, which is good for the joints but not ideal for maintaining bone density as we age. Lifting heavy loads, such as during deadlifts, is one of the most effective ways to stimulate bone growth.
Deadlift for cycling performance
A well structured deadlift routine can significantly improve climbing, sprinting and pedalling efficiency. Deadlifts increase maximal force production and neuromuscular efficiency – both essential for stronger riding.
Sprinting requires force and velocity (power = force × cadence). To sprint harder, you need to push the pedals with greater force. Deadlifts teach your nervous system to recruit muscle fibres quickly, giving you that explosive snap that drives the first critical seconds of any sprint.
Climbing high gradients is a high-torque, low-cadence effort that biomechanically resembles a deadlift. By learning to recruit your glutes more effectively, you avoid relying solely on your quads. The result is better muscle balance, improved endurance under load, and more punch on steep ramps.
Deadlifts also strengthen your spinal stabilizers, helping you maintain an upright, powerful climbing posture without fatiguing your lower back.
Correct deadlift form
Before worrying about how much weight to deadlift, correct technique is everything. Proper form ensures you get the full deadlift benefits for cyclists while avoiding injury and unnecessary fatigue.
Approach the bar with feet shoulder-width apart, the bar positioned over the mid-foot.
Hinge at your hips and bend your knees, taking an overhand grip while keeping your back straight and core engaged.
Push through your feet to stand tall, keeping the bar close to your legs.
Lower the bar by hinging at your hips first, then bending your knees, placing it back on the floor under control.
TIP: You can check your form with this video.
Key form reminders:
- Keep your feet planted and hip-width apart.
- Maintain a straight line from head to tailbone.
- Keep the bar close to your body to protect the back.
- Focus on pushing with the legs rather than pulling with the arms.
TIP: Beginners should start light – or even with no weight – to refine technique before progressing.
When & how to add deadlifts
If you’re new to lifting, or unsure when to incorporate deadlift, the off-season is the perfect time to begin. This allows your body to adapt without compromising key rides or race performance.
Start with 2-3 sets of 8-12 low-weight reps to build muscle memory. Aim for 1-2 deadlift sessions per week, leaving at least 48 hours between sessions.
Use the 2-for-2 rule to progress your deadlift weight: If you can perform two extra reps in your final set for two consecutive sessions, increase the load – ideally by about 2.5 kilogrammes (5.5 pounds) per side.
As your cycling season intensifies, adjust strength-training volume. During base training, 2-3 strength sessions per week (with deadlifts twice weekly) work well. During heavier cycling blocks, reduce deadlifting to once per week to avoid excessive fatigue.
If combining deadlifts after cycling, remember: Whatever you do first will affect the second workout. Prioritize cycling by scheduling it earlier in the day, with strength training later. However, if lifting is new to you, lifting first may be beneficial – just allow at least six hours between sessions.
Practical tips & variations
To get the most from your deadlift routine, keep these principles in mind:
Brace your core before every lift.
Remember, deadlifts are a hip-hinge movement – not a squat.
Keep arms long, and elbows locked.
Keep the bar close to your body.
Video your form for feedback.
You’re not limited to one variation. Each deadlift type supports cycling performance differently:
Trap bar deadlift
The trap (hex) bar allows you to stand inside the frame, using neutral handles that reduce strain on the lower back. Many cyclists prefer this variation because it’s more intuitive and encourages strong leg drive.
Romanian deadlifts (RDL)
RDLs enhance downstroke power, hamstring durability and hip-hinge mechanics – critical for efficient pedalling.
Stand tall holding weights in front of your thighs.
Push your hips back as though shutting a car door behind you.
Lower the weight below your knees without setting it down.
Drive your hips forward to return to standing.
Single-leg RDL
Single-leg Romanian deadlifts are ideal for hip stability, balance and unilateral strength – all essential for smooth, efficient pedalling and injury prevention. Plant one foot, hinge forward while extending the opposite leg behind you, then return to standing.
Conclusion: Do deadlifts really help cycling?
So, is it worth adding deadlifts or their variations to your cycling training? Absolutely.
The deadlift improves strength, cycling economy and posture, while balancing the anterior/posterior chain – all vital for performance-focused cyclists.
After a couple of months, you should feel the difference: more climbing stability, crisper hip-hinge form and improved sprinting snap. You’ll push bigger gears with greater confidence and maintain power deeper into long rides.
In the end, deadlifts after cycling or before it – used correctly – are one of the most effective strength moves an endurance athlete can add.
Further reading
- European Journal of Applied Physiology, “Heavy Strength Training Effects On Physiological Determinants Of Endurance Cyclist Performance: A Systematic Review”
- ROUVY, “Why Strength Training Matters For Cyclists”
- Journal of Sports Sciences, “10 Weeks Of Heavy Strength Training Improves Performance-Related Measurements In Elite Cyclists”
- Journal: Scandinavian Journal of Medicine & Science in Sports, “Strength Training Improves Performance And Pedaling Characteristics In Elite Cyclists”
